CFNMB Strength & Conditioning WOD Rest Day
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
Perform each set at just short of maximal effort. Post sport and distances to comments.
Thursday, December 22, 2011
Monday, December 19, 2011
Tuesday, 12-20-11: C Short Intervals Day 2 Week 9
3+ Hours Before or After CFNMB Strength & Conditioning WOD
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 Mon, 3S Mon): 8 x 20:10, use pool or open water
Bike (SS Tue, 3S Tue): 8-16 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SS Wed, 3S Wed): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed
Row (SS Tue): 8 x 20:10, if on C2 use meters or watts
Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %.
Monday, December 12, 2011
Tuesday, 12-13-11: C 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): 6 x (3:00 TT, 3:00 off)
Bike (SS Tue, 3S Tue): 5 x (4:00 TT, 4:00 spin or off)
Run (SS Wed, 3S Wed): 6 x (3:00 TT, 3:00 off)
C2 Row (SS Tue): 6 x (3:00 TT, 3:00 off)
Post sport and distance covered per set to comments.
Monday, 12-12-11:C 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): 6 x (3:00 TT, 3:00 off)
Bike (SS Tue, 3S Tue): 5 x (4:00 TT, 4:00 spin or off)
Run (SS Wed, 3S Wed): 6 x (3:00 TT, 3:00 off)
C2 Row (SS Tue): 6 x (3:00 TT, 3:00 off)
Post sport and distance covered per set to comments.
Thursday, December 8, 2011
Thursday, 12-08-11: C Long 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 Thu, 3S Sun or TT): 6-8 x 200m on 3:00 or less, hold splits within 3-5 seconds
Bike (SS Thu, 3S Sat or Tempo): 6-8 x 3k, hold splits within 3-5 seconds, spin/rest 3:00 between each effort
Run (SS Thu, 3S Fri): 3-5 x 1000m, hold splits within 3-5 seconds, rest 3:00 between each effort
C2 Row (SS Thu): 3-5 x 1200m, hold splits within 3-5 seconds, rest 3:00 between each effort
Post sport and times to comments.
Wednesday, 12-07-11: C Mid-Week 7
3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery
Max Effort Hill Sprints “At Speed”
Choose ONE of the following sports:
Swim (SS Wed, 3S Wed): 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 Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (SS Mon, 3S Mon): 10 x 30 seconds max effort, rest 2:00 between each rep
C2 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.
Monday, December 5, 2011
Tuesday, 12-06-11: C Short Intervals Day 2 Week 7
3+ Hours Before or After CFNMB Strength & Conditioning WOD or Strength & Conditioning Recovery
Max Effort Hill Sprints “At Speed”
Choose ONE of the following sports:
Swim (SS Wed, 3S Wed): 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 Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (SS Mon, 3S Mon): 10 x 30 seconds max effort, rest 2:00 between each rep
C2 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.
Monday, 12-05-11: C Short Intervals Day 1 Week 7
CFNMB Strength & Conditioning WOD: Rest Day
Endurance:
CFNMB Strength & Conditioning WOD Rest Day
Max Effort Hill Sprints “At Speed”
Choose ONE of the following sports:
Swim (SS Wed, 3S Wed): 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 Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (SS Mon, 3S Mon): 10 x 30 seconds max effort, rest 2:00 between each rep
C2 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.
Sunday, 12-04-11: C Tempo TT Day 2 Week 6
3+ Hours Before CFNMB Strength & Conditioning WOD or CFNMB Strength & Conditioning WOD Rest Day
Choose ONE of the following sports:
Swim (SS Sun, 3S Sat): 500y @ 800y TT pace
Bike (SS Sun, 3S Off): 20M TT
Run (SS Sun, 3S Sun): 5k TT
C2 Row (SS Sun): 5k TT
Post sport and time to comments. Follow with S&C Recovery.
Strength & 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, 12-03-11: C Tempo/TT Day 1 Week 6
3+ Hours Before CFNMB Strength & Conditioning WOD or CFNMB Strength & Conditioning WOD Rest Day
Choose ONE of the following sports:
Swim (SS Sun, 3S Sat): 500y @ 800y TT pace
Bike (SS Sun, 3S Off): 20M TT
Run (SS Sun, 3S Sun): 5k TT
C2 Row (SS Sun): 5k TT
Post sport and time to comments. Follow with S&C Recovery.
Strength & 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, 12-02-11: C Short Intervals Day 2 Week 6
3+ Hours Before or After CFNMB Strength & Conditioning WOD
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 Sat or Tempo): 8 x 20:10, use pool or open water
Bike (SS Thu, 3S Fri): 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 total distance or total watts to comments.
Thursday, December 1, 2011
Thursday, 12-01-11:C Short Intervals Day 1 Week 6
CFNMB Strength & Conditioning WOD: Rest Day
Endurance:
3+ Hours Before or After CFNMB Strength & Conditioning WOD
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 Sat or Tempo): 8 x 20:10, use pool or open water
Bike (SS Thu, 3S Fri): 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 total distance or total watts to comments.
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