Thursday, 10-27-11:C Long Intervals Day 1 Week 1

CFNMB Strength & Conditioning WOD: Rest Day

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Endurance:

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Lactate Shuttle

Swim (SS Thu, 3S Fri): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SS Thu, 3S Sat or Tempo): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (SS Thu, 3S Sun or TT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

All-out maximal efforts. Post sport and distances to comments.

Wednesday, 10-26-11: C Mid Week

3+ Hours Before or After CFNMB Strength & Conditioning WOD or 

Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30

Bike (SS Tue, 3S Tue): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00

Run (SS Wed, 3S Wed): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

Row (SS Tue): 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Post times and thoughts to comments.

Tuesday, 10-25-11:C Short Intervals Day 2 Week 1

3+ Hours Before or After CFNMB Strength & Conditioning WOD or 

Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30

Bike (SS Tue, 3S Tue): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00

Run (SS Wed, 3S Wed): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

Row (SS Tue): 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Post times and thoughts to comments.

Monday, 10-24-11:C Short Intervals Day 1 Week 1

3+ Hours Before or After CFNMB Strength & Conditioning WOD or 

Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30

Bike (SS Tue, 3S Tue): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00

Run (SS Wed, 3S Wed): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

Row (SS Tue): 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Post times and thoughts to comments.

Sunday, 10-23-11: B Tempo/TT Day 2 Week 8

3+ Hours Before CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat): 1000y @ 1500y TT pace

Bike (SS Sun, 3S Sun): 30M TT

Run (SS Sun, 3S Off): 3-4 x 5k @ 10k TT pace or faster, rest 5:00-15:00, hold efforts within 1:00-2:00

C2 Row (SS Sun): 10k @ 90% of 1ok TT pace

Post sport and time(s) to comments.

Saturday, 10-22-11: B Tempo/TT Day 1 Week 8

Strength:Rest day

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3+ Hours Before CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat): 1000y @ 1500y TT pace

Bike (SS Sun, 3S Sun): 30M TT

Run (SS Sun, 3S Off): 3-4 x 5k @ 10k TT pace or faster, rest 5:00-15:00, hold efforts within 1:00-2:00

C2 Row (SS Sun): 10k @ 90% of 1ok TT pace

Post sport and time(s) to comments.

Friday, 10-21-11:B Short Intervals Day 2 Week 8

Choose ONE of the following sports:

Max Effort Hill Sprints “At Speed”

Swim (SS Thu, 3S Sat or Tempo): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SS Thu, 3S Sun or TT): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Thu, 3S Fri): 10 x 30 seconds max effort, rest 2:00 between each rep

Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin hill sprint at speed.

Post sport and distance or watts to comments.

Thursday, 10-20-11:B Short Intervals Day 1 Week 8

Strength: Rest Day

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CFNMB Strength & Conditioning WOD: Rest Day

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Endurance:

CFNMB Strength & Conditioning WOD Rest Day

Choose ONE of the following sports:

Max Effort Hill Sprints “At Speed”

Swim (SS Thu, 3S Sat or Tempo): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SS Thu, 3S Sun or TT): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Thu, 3S Fri): 10 x 30 seconds max effort, rest 2:00 between each rep

Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin hill sprint at speed.

Post sport and distance or watts to comments.

Wednesday, 10-19-11:B Mid Week 8

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 3-5 x 2:00 TT, rest 4:00

Bike (SS Tue, 3S Tue): 4-6 x 2:00 TT, rest 4:00

Run (SS Wed, 3S Wed): 4-6 x 2:00 TT, rest 4:00

Row (SS Tue): 4-6 x 2:00 TT, rest 4:00

Post sport and times to comments.

Tuesday, 10-18-11:B Long Intervals Day 2 Week 8

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 3-5 x 2:00 TT, rest 4:00

Bike (SS Tue, 3S Tue): 4-6 x 2:00 TT, rest 4:00

Run (SS Wed, 3S Wed): 4-6 x 2:00 TT, rest 4:00

Row (SS Tue): 4-6 x 2:00 TT, rest 4:00

Post sport and times to comments.

Monday, 10-17-11: B Long Intervals Day 1 Week 8

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 3-5 x 2:00 TT, rest 4:00

Bike (SS Tue, 3S Tue): 4-6 x 2:00 TT, rest 4:00

Run (SS Wed, 3S Wed): 4-6 x 2:00 TT, rest 4:00

Row (SS Tue): 4-6 x 2:00 TT, rest 4:00

Post sport and times to comments.

Sunday, 10-16-11:B Tempo/TT Day 2 Week 7

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S Sun): 1500m TT

Bike (SS Sun, 3S Off): 2 x 10M, spin/rest 5:00-10:00, hold efforts within 3:00-5:00

Run (SS Sun, 3S Sat): 3 x 2M, rest 5:00-10:00, hold efforts within 1:00-2:00

Row (SS Sun): 2 x 5k, rest 5:00-15:00, hold efforts within 2:00-3:00

Post sport and time(s) to comments.

Saturday, 10-15-11: B Tempo/TT Day 1 Week 7

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S Sun): 1500m TT

Bike (SS Sun, 3S Off): 2 x 10M, spin/rest 5:00-10:00, hold efforts within 3:00-5:00

Run (SS Sun, 3S Sat): 3 x 2M, rest 5:00-10:00, hold efforts within 1:00-2:00

Row (SS Sun): 2 x 5k, rest 5:00-15:00, hold efforts within 2:00-3:00

Post sport and time(s) to comments.

Friday, 10-13-11:B Long Intervals Day 2 Week 7

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 2-3 x 500y @ 90% of 500m TT, hold efforts within 10-20 seconds

Bike (SS Thu, 3S Sun or TT): 2-3 x 5k, spin/rest 5:00, hold efforts within 0:30-1:00

Run (SS Thu, 3S Sat or Tempo): 2-3 x 1M, rest 4:00, hold efforts within 10-15 seconds

Row (SS Thu): 2-3 x 2k, rest 4:00, hold efforts within 10-15 seconds

Post sport and times to comments.

Thursday, 10-12-11:B Long Intervals Day 1 Week 7

Strength: Rest Day

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CFENMB Strength & Conditioning WOD: Rest Day

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Endurance:

3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Thu, 3S Fri): 2-3 x 500y @ 90% of 500m TT, hold efforts within 10-20 seconds

Bike (SS Thu, 3S Sun or TT): 2-3 x 5k, spin/rest 5:00, hold efforts within 0:30-1:00

Run (SS Thu, 3S Sat or Tempo): 2-3 x 1M, rest 4:00, hold efforts within 10-15 seconds

Row (SS Thu): 2-3 x 2k, rest 4:00, hold efforts within 10-15 seconds

Post sport and times to comments.

Wednesday, 10-12-11: B Mid-Week 7

3+ Hours Before or After CFNMB Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 10-15 x 50m on 1:00, hold efforts within 2-3 seconds

Bike (SS Tue, 3S Tue): 6-8 x 1k, spin/rest 1:00, hold efforts within 2-3 seconds

Run (SS Wed, 3S Wed): 4-6 x 400m, rest 1:00, hold efforts within 2-3 seconds

Row (SS Tue): 4-6 x 500m, rest 1:00, hold efforts within 2-3 seconds

Post sport and time to comments.

Tuesday, 10-11-11: B Long Intervals Day 2 Week 7

3+ Hours Before or After CFNMB Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 10-15 x 50m on 1:00, hold efforts within 2-3 seconds

Bike (SS Tue, 3S Tue): 6-8 x 1k, spin/rest 1:00, hold efforts within 2-3 seconds

Run (SS Wed, 3S Wed): 4-6 x 400m, rest 1:00, hold efforts within 2-3 seconds

Row (SS Tue): 4-6 x 500m, rest 1:00, hold efforts within 2-3 seconds

Post sport and time to comments.

Monday, 10-10-11: B Short Intervals Day 1 Week 7

3+ Hours Before or After CFNMB Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 10-15 x 50m on 1:00, hold efforts within 2-3 seconds

Bike (SS Tue, 3S Tue): 6-8 x 1k, spin/rest 1:00, hold efforts within 2-3 seconds

Run (SS Wed, 3S Wed): 4-6 x 400m, rest 1:00, hold efforts within 2-3 seconds

Row (SS Tue): 4-6 x 500m, rest 1:00, hold efforts within 2-3 seconds

Post sport and time to comments.

Sunday, 10-09-11: B Tempo TT Day 2 Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S Off): 400m @ 85% of 400m TT pace

Bike (SS Sun, 3S Sat): 12mi @ 85% of 12mi TT pace

Run (SS Sun, 3S Sun): 5k TT

Row (SS Sun): 8k @ 90% of 8k TT pace

Post sport and time to comments. Follow up with Strength & Conditioning Recovery.

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Strength and Conditioning Recovery:

This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.

3 sets with light to medium weight of:

GHD Sit ups, 15 reps (extend knees aggressively)

GHD Hip Extensions, 15 reps

KB/DB Swings, 15 reps

Bench Press, 15 reps

Pull ups, 15 reps

Remember, this is a recovery tool and is not a timed workout.

Saturday, 10-08-11: B Tempo/TT Day 1 Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Choose ONE of the following sports:

Swim (SS Sun, 3Sa Off): 400m @ 85% of 400m TT pace

Bike (SS Sun, 3S Sat): 12mi @ 85% of 12mi TT pace

Run (SS Sun, 3S Sun): 5k TT

Row (SS Sun): 8k @ 90% of 8k TT pace

Post sport and time to comments. Follow up with Strength & Conditioning Recovery.

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Strength and Conditioning Recovery:

This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.

3 sets with light to medium weight of:

GHD Sit ups, 15 reps (extend knees aggressively)

GHD Hip Extensions, 15 reps

KB/DB Swings, 15 reps

Bench Press, 15 reps

Pull ups, 15 reps

Remember, this is a recovery tool and is not a timed workout.

Friday, 10-07-11: B Short Intervals Day 2 Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (SS Thu, 3S Fri): 8 x 20:10, use pool or open water

Bike (SS Thu, 3S Sat or Tempo): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SS Thu, 3S Sun or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (SS Thu): 8 x 20:10, if on C2 use meters or watts

Post sport and distance covered or total watts to comments.

Thursday, 10-06-11: B Short Intervals Day 1 Week 6

CFNMB Strength & Conditioning WOD: Rest Day

Aerobic Contribution to High-Intensity Training – Zone 5 Endurance

For Runners, Soft Ground Can Be Hard On The Body - NYT
Post thoughts to comments.

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Endurance:

3+ Hours Before or After CFNMB Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (SS Thu, 3S Fri): 8 x 20:10, use pool or open water

Bike (SS Thu, 3S Sat or Tempo): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SS Thu, 3S Sun or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (SS Thu): 8 x 20:10, if on C2 use meters or watts

Post sport and distance covered or total watts to comments.

Wednesday, 10-05-11: B Mid Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds

Bike (SS Tue, 3S Tue): 8-12 x 2k, spin/rest 2:00, hold efforts within 3-5 seconds

Run (SS Wed, 3S Wed): 6-10 x 600m, rest 2:00, hold efforts within 2-3 seconds

Row (SS Tue): 6-10 x 750m, rest 2:00, hold efforts within 2-3 seconds

Post sport and times to comments.

Tuesday, 10-04-11: B Long Intervals Day 2 Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds

Bike (SS Tue, 3S Tue): 8-12 x 2k, spin/rest 2:00, hold efforts within 3-5 seconds

Run (SS Wed, 3S Wed): 6-10 x 600m, rest 2:00, hold efforts within 2-3 seconds

Row (SS Tue): 6-10 x 750m, rest 2:00, hold efforts within 2-3 seconds

Post sport and times to comments.

Monday, 10-03-11:B Long Intervals Day 1 Week 6

Post Livelong for Livestrong ride.  Great job to all our riders. 

3+ Hours Before or After CFNMB Strength & Conditioning WODor Strength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Mon, 3S Mon): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds

Bike (SS Tue, 3S Tue): 8-12 x 2k, spin/rest 2:00, hold efforts within 3-5 seconds

Run (SS Wed, 3S Wed): 6-10 x 600m, rest 2:00, hold efforts within 2-3 seconds

Row (SS Tue): 6-10 x 750m, rest 2:00, hold efforts within 2-3 seconds

Post sport and times to comments.

Sunday, 10-02-11: B Tempo/TT Day 2 Week 5

3+ Hours Before CFNMB Strength & Conditioning WOD orStrength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Sun, 3S Sun): 500m TT followed immediately by Bike LI (6-8 x 2:00 on, 2:oo off)

Bike (SS Sun, 3S Off): 10M TT

Run (SS Sun, 3S Sat): 10k @ 13.1M TT pace

Row (SS Sun): 8k TT

Post sport and times to comments.

Saturday, 10-02-11:B Tempo/TT Day 1 Week 5

3+ Hours Before CFNMB Strength & Conditioning WOD orStrength & Conditioning Recovery

Choose ONE of the following sports:

Swim (SS Sun, 3S Sun): 500m TT followed immediately by Bike LI (6-8 x 2:00 on, 2:oo off)

Bike (SS Sun, 3S Off): 10M TT

Run (SS Sun, 3S Sat): 10k @ 13.1M TT pace

Row (SS Sun): 8k TT

Post sport and times to comments.