3+ Hours Before or After CFNMB Strength & Conditioning WOD or Perform Strength & Conditioning Recovery: Choose ONE of the following sports: Swim (TUE): 10 x 100m on 2:30, hold splits within 3-5 seconds Bike (TUE): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds

Monday, 05-14-12: E Long Intervals Day 1 Week 1

Warm up:

30min spin

 

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Bike: 8 x 2M, spin/rest 2:00, hold splits within 3-5 seconds

Tuesday,4-24-12: D Short Intervals Day 2 Week 14

3+ Hours Before or After CFNMB Strength & Conditioning WOD OR Perform S&C Recovery if needed.

Warm up:

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Bike: 10 x 1:00TT/rest 2:00

Monday, 4-23-12: D Long Intervals Day 1 Week 14

3+ Hours Before or After CFNMB Strength & Conditioning WOD OR Perform S&C Recovery if needed.

Warm up:

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Bike: 10 x 3:00, spin 3:00, hold highest average distance possible across all sets

Tuesday 4-17-12,D Short Intervals: Day 2 week 13

3+ Hours Before or After CFNMB Strength & Conditioning WOD OR Perform S&C Recovery if needed.

Warm up:

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Endurance WOD:

Bike (Tue): 6 x 400m sprints on 1:00, spin 3:00, 4 x 400m sprints on 1:00, spin 2:00, 2 x 400m sprints on 1:00

D Long Intervals: Day 1 Week 13

3+ Hours Before or After CFNMB Strength & Conditioning WOD OR Perform S&C Recovery if needed.

Warm up:

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

ENDURANCE WOD:

Bike: 6-9 x (1/2M + 1M + 2M) rest 1:1

D Short Intervals: Day 2 Week 12

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Warm up: 

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Endurance Wod
8 x 20:10 All-Out Efforts


Cool down:
15min easy spin

D Long Intervals: Day 1 Week 12

Warm up: 

30min spin

-include 3 x 10:10 spin ups on 10 min @75,85,95%

full recovery then,

Endurance Wod:

Bike: 10 x 2M, spin 2:00, hold splits within 3-5 seconds

Wednesday, 04-04-12: Short intervals

Warm up: 30min spin

-include 3 x :10sec spin ups on 10 min @75,85,95%

full recovery then,

Short intervals 6-9 x (1/4M + 1/2M + 1M)

-Work:Rest = 1:1.

Tuesday, 04-03-11: Wattage test

Warm up : 30min

-include :10sec spin ups @70-80-95%

Wattage test: 7min 

-hold highest possible average 

Wednesday, 03-28-12: D Mid Week 11

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

Warm up : 30min

-include :10sec spin ups @70-80-95% 

Short Intervals: 10 x 1/4Mi sprints/rest 2:00, 10min spin, 10 x 1/4Mi sprints/rest 2:00

Tuesday, 03-19-12:D Long Intervals Day 1 week 11

CFNMB Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Warm up : 30min

-include :10sec spin ups @70-80-95%

full recovery then,

Bike (TUE): 10 x 4:00, spin/rest 3:00, maintain distance covered across all sets

Multi-Sport (3S)

Warm up : 30min

-include :10sec spin ups @70-80-95%


full recovery then,
Bike (SUN or TT): 8 x 5k, 1M spin in between, hold splits within 3-5 seconds

Post sport and times to comments.

Tuesday, 03-20-12:D Long Intervals Day 1 week 10

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

Single-Sport (SS)

Choose ONE of the following sports:

Lactate Shuttle

Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 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.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (WED): 5 x 5:00 TT, spin/rest 3:00

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances to comments.

Wednesday, 03-14-12:D Long Intervals Mid Week 9

CFNMB Strength & Conditioning WOD Rest Day

"Sport (DAY)" refers to when the workout is designed to be performed during the week.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 4 x 100m on 2:00, deviate no more than 3-5 seconds

Bike (THU): 3-5 x 2M, spin/rest 2:00, deviate no more 3-5 seconds

Run (THU): 2 x 1000m, rest 2:00, deviate no more than 3-5 seconds

C2 Row (THU): 2 x 1250m, rest 2:00, deviate no more than 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 6 x 100m on 2:00, deviate no more than 3-5 seconds

Bike (SUN or TT): 4 x 2M, spin/rest 2:00, deviate no more than 3-5 seconds

Run (SAT or Tempo): 3 x 800m, rest 3:00, deviate no more than 3-5 seconds

Post sport and times to comments.

Thursday, 03-08-12:D Long Intervals Day 1 Week 8

3+ Hours Before or After CFNMB Strength & Conditioning WOD

"Sport (DAY)" refers to when a workout is designed/programmed to be performed during the week.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 6 x 3:00 TT, rest 2:00

Bike (TUE): 3-5 x 6:00, spin/rest 3:00, hold highest distance possible across all sets

Run (TUE): 2 x 12:00 TT, rest 5:00

C2 Row (TUE): 2 x 12:00 TT, rest 5:00

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 200m on 3:00, deviate no more than +/- 3-5 seconds

Bike (WED): 4 x 6:00 TT, spin/rest 3:00

 

Run (TUE): 2 x 12:00 TT, rest 5:00

Post sport and distances/times to comments.

Tuesday, 03-06-12:D Tempo/TT Day 1 Week 8

CFNMB Strength & Conditioning WOD Rest Day. Follow with S&C Recovery.

"Sport (DAY)" refers to when the workout is programmed/designed to be performed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 1500m TT

Bike (TUE): 30M TT

Run (TUE): 60 minute TT

C2 Row (TUE): 45 minute TT

Post sport and time/distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 15:00 Tempo - 5:00 @ 95%, 5:00 @ 85%, 5:00 @ 95% perceived effort

Bike (SUN): 60 minute TT

Run (OFF): 10k @ 90% of 10k TT pace

Post sport and time/distance to comments.

Monday &Tuesday, 02-27,28-12:D Long Intervals Day 1 & 2 Week 7

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 4 x (2 x 100m, 1st @ 90%, 2nd @ 100%), all on 2:00 or less

Bike (THU): 4-6 x 2M TT, spin/rest 4:00

Run (THU): 3 x 1M, rest 3:00, deviate no more than +/- 5-10 seconds

C2 Row (THU): 3 x 2k, rest 3:00, deviate no more than +/- 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 3 x 400m on 7:00 or less

Bike (Sun or TT): 5 x 5:00, spin/rest 3:00-4:00, maintain highest distance possible across all sets

Run (FRI): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances/times to comments.

Tuesday, 02-21-11: D Long Intervals Day 2 Week 6

3+ Hours Before or After CFNMB Strength & Conditioning WOD

"Sport (DAY)" refers to when a workout is designed/programmed to be performed within the week.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3 x 300m TT, rest 3:00

Bike (TUE): 4 x 5k, spin/rest 5:00, deviate no more than +/- 3-5 seconds

Run (TUE): 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds

C2 Row (TUE): 4 x 1500m, rest 2:00, deviate no more than +/- 3-5 

seconds

Post times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 4 x 200m TT, rest 2:00

Bike (WED): 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds

Run (TUE): 3 x 1M, rest 3:00, deviate no more than +/- 3-5 seconds

Post times to comments.

Tuesday, 02-14-11: D Short Intervals Day 2 Week 5

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 20 x 25m on 0:30, deviate no more than 2-3 seconds

Bike (TUE): 10 x 1/4M on 1:00, deviate no more than 2-3 seconds

Run (TUE): 6 x 400m, rest 2:00, deviate no more than 2-3 seconds

Row (TUE): 6 x 500m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 25m TT on 1:00

Bike (TUE): 6-8 x 1M repeats, spin/rest 2:00, deviate no more than 2-3 seconds

Run (WED): 8 x 200m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.

Monday, 02-13-12:D Short Intervals Day 1 Week 5

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 20 x 25m on 0:30, deviate no more than 2-3 seconds

Bike (TUE): 10 x 1/4M on 1:00, deviate no more than 2-3 seconds

Run (TUE): 6 x 400m, rest 2:00, deviate no more than 2-3 seconds

Row (TUE): 6 x 500m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 25m TT on 1:00

Bike (TUE): 6-8 x 1M repeats, spin/rest 2:00, deviate no more than 2-3 seconds

Run (WED): 8 x 200m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.

Thursday, 02-09-12:D Short Intervals Day 1 Week 4

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Single-Sport (SS)

"Sport (DAY)" refers to when a workout is programmed/designed to be performed.

Choose ONE of the following sports:

Swim (THU): 15-20 x 25m on 0:30-0:45, hold all splits within 2-3 seconds

Bike (THU): 8 x 1/4M (400m), spin/rest 90 seconds, hold all splits within 2-3 seconds

Run (THU): 4 x 400m, rest 90 seconds, hold all splits within 2-3 seconds

C2 Row (THU): 4 x 500m, rest 90 seconds, hold all splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

"Sport (DAY)" refers to when a workout is programmed/designed to be performed.

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SUN or TT): 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 (FRI): 10 x 30 seconds max effort hill sprint, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SAT or Tempo): 10 x 30 seconds max effort hill sprint, rest 2:00 between each rep

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

Post sport and times to comments.

Tuesday, 02-07-11: D Long Intervals Day 2 Week 4

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Single-Sport (SS):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (TUE): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (TUE): 5 x 5:00 TT, spin/rest 3:00

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.

 

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (MON): 8 x 100m on 2:00, hold all splits within 3-5 seconds

Bike (WED): 3 x 5k, spin/rest 4:00, hold all splits within 3-5 seconds

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.

Monday, 02-06-12:D Long Intervals Day 1 Week 4

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Single-Sport (SS):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (TUE): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (TUE): 5 x 5:00 TT, spin/rest 3:00

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.

 

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (MON): 8 x 100m on 2:00, hold all splits within 3-5 seconds

Bike (WED): 3 x 5k, spin/rest 4:00, hold all splits within 3-5 seconds

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.

Thursday, 02-02-12:D Long Intervals Day 1 Week 3

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Single-Sport (SS):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (THU): 8 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (THU): 6 x 2M, spin/rest 2:00, hold all 2M efforts within 3-5 seconds

Run (THU): 4 x 1200m, rest 3:00, hold all splits within 3-5 seconds

C2 Row (THU): 4 x 1500m, rest 3:00, hold all splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to 

be performed within the week.

Choose ONE of the following sports:

Swim (FRI): 6 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (SUN or Time Trial): 4 x 2M, spin/rest 2:00, hold all splits within 3-5 seconds

Run (SAT or Tempo): 4 x 800m, rest 3:00, hold all splits within 3-5 seconds

Post sport and times to comments.

Monday & Tuesday, 01-30,31-12: D Short Intervals Day 1 & 2 Week 3

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

 

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Single-Sport (SS):

Swim (TUE): 10 x 75m on 2:00, hold all splits within 2-3 seconds

Bike (TUE): 9 x (1:00 TT, 2:00 off)

Run (TUE): 8 x 200m, hold all splits within 2-3 seconds, rest 2:00

C2 Row (TUE): 8 x 250m TT, rest 4:00

Post sport and times to comments.

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Swim (MON): 10 x 50m on 1:15-1:30, hold all splits within 2-3 seconds

Bike (WED): 8 x 1/2M (800m), hold all splits within 3 seconds, spin/rest 3:00

Run (TUE): 10 x 100m TT, rest 3:00

Post sport and times to comments.

Monday & Tuesday, 01-23,24-12:D cycle Long Intervals Day 1 & 2 Week 2

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Single-Sport:

*The "Sport (DAY)" notes when the single-sport workout is programmed/designed to be peformed during the week.

Choose ONE of the following sports:

Swim (TUES): 6 x 2:00 TT, rest 4:00 between each effort

Bike (TUES): 7 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (TUES): 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds

C2 Row (TUES): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Post sport and distances/times to comments.

Multi-Sport:

*The "Sport (DAY)" notes when the multi-sport workout is programmed/designed to be peformed during the week.

Choose ONE of the following sports:

Swim (MON): 4-6 x 2:00 TT, rest 4:00 between each effort

Bike (Tue): 5 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (Wed): 5 x 600m, rest 2:00, hold all efforts within 2-3 seconds

Post sport and distances/times to comments.

Thursday & Friday, 01-19,20-12: D Long Intervals Day 1 & 2 Week 1

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): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (SS Thu, 3S Sun): 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.

Monday & Tuesday, 01-16,17-12: D Short Intervals Day 1 & 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): 10 x 25m, work:rest 1:1, hold all splits within 2-3 seconds

Bike (SS Tue, 3S Tue): 6 x 1/4M (400m), work:rest 1:1, hold all splits within 2-3 seconds

Run (SS Wed, 3S Wed): 9 rounds of 1:00 on/1:00 off, each "on" round shoud be at 95% effort

C2 Row (SS Tue): 4 x 500m, work:rest 1:1, hold all splits within 2-3 seconds

Post sport and time/distance to comments.

Thursday, 01-12-11: C Short Intervalals Day 1 Week 12

3+ Hours Before or After CFNMB Strength & Conditioning WOD

Max Effort Sprints “At Speed”
Choose ONE of the following sports:

Swim (SS Sat, 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 Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS Sun, 3S Sun or TT): 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 can use a 10-15m “build up” to begin sprint at speed.

Post sport and distance or watts to comments.

Tuesday, 01-10-11:C Long Intervals Day 1 Week 12

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

Choose ONE of the following sports:

Swim (SS Wed, 3S Wed): 3-5 x 200m on 3:30, hold splits within 3-5 seconds

Bike (SS Tue, 3S Tue): 3-5 x 2M, spin/rest 4:00 between, hold splits within 2-3 seconds

Run (SS Mon, 3S OFF): 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds

C2 Row (SS Tue): 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds

Post sport and times to comments.

Thursday, 01-05-12: C Short Intervals Day 1 Week 11

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

Choose ONE of the following sports:

Swim (SS Fri, 3S OFF): 15-25 x 25m on 0:45, hold splits within 1-2 seconds

Bike (SS Thu, 3S Thu): 8 – 12 x 1/4M, hold splits within 2-3 seconds, spin/rest 2:00

Run (SS Sat, 3S Sat): 8-12 x 200m, hold splits within 2-3 seconds, rest 2:00

C2 Row (SS Thu): 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00

Post sport and times to comments.

Tuesday, 01-03-12: C TT week 11

3+ Hours Before CFNMB Strength & Conditioning WOD
Choose 1 of the following sports:
Bike-12MI tt
Run-6Mi tt
Swim-1Mi tt

-let it all hang out on these efforts.