Saturday, 05.17.08: As long as it gets!

CrossFit Main Site Rest!

CFE do ONE of the following (pay attention to the legend on the left hand side).

If you aren't training for the distance don't do the specified distance it is too long!

Swim: SC: 800m TT, LC: 1000m/y TT, U: 1000m/y TT

Bike: SC: 15m TT, LC: 20m TT, U: 30m TT

Run: SC: 5k TT, LC: 10k TT, U: 13.1m TT

Time Trial is an all out effort for the distance. There should be nothing entertaining or fun about it... Until it is over of course, and if you are PRing it!

Todd Masters & Bob Cox..O.G. CFE guys that had never run ultras before coming to CrossFit. these two were part of the Paul Frank artist rehabilitation program with Carl. Both now compete, and train reguraly with us in Newport Beach.

Friday, 05.16.08: The Short TT

3 - 5 hours after CrossFit Main Site WOD

CFE do ONE of the following...

Swim: 500m/y TT

Bike: 5k TT

Run: 1 mile TT

Jake and the Mrs... After 50 miles of FUN.

"The height of your happiness can only be as high as the depth of your pain",

Jake Buchanan and his quest for greatness. Read This

Thursday, 05.15.08: Tabata

Your choice on before or after CF Main Site WOD:

All sports: 20:10 x 8 nothing else! Post distances covered for each round.

Swim: Use a pool

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 10k pace, and don't lower the speed!

If you can't use these tools, do your best.

Mike Raemer Ironman Arizona average of 6 hours of training a week on CrossFit Endurance. 1st  Iron man attempt. Nice job Mike!

The REALITY of LSD

Wednesday, 05.14.08: Rest Day

CFE Rest Day... Follow CrossFit Main Site WOD

Vin Miserandino, JCC tri in Marblehead, 1st in age group, 4th overall... CFE

Kicking ass Vin!

Tuesday, 05.13.08: The 1 minute ladder

 CrossFit Main Site WOD  rest day CFE do the following...

All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

  Day 2 of the Mesa Run Endurance Cert... "Ch", "ch", "changes"!

Monday, 05.12.08: Interval Madness

3 - 5 Hours before CrossFit Main Site WOD

Swim: 3 x (50m/y, rest 50m/y time, 100m/y, rest 100m/y time, 200m, rest 200m time then repeat)

Bike: 3 x (1k, rest 1k time, 2k, rest 2k time, 3k, rest 3k time and repeat)

Run: 3 x (200m, rest 200m time, 400m, rest 400m time, 600m, rest 600m time and repeat)

Foul if you get slower by more then 3 seconds each round, for each interval.

Foul: Max Rep Pullups (you can foul more then once)

Sunday, 05.11.08: Tabata

You knew it was coming again!

All sports: 20:10 x 8 nothing else! Post distances covered for each round.

Swim: Use a pool

Bike: Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 200watts or more.

Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 10k pace, and don't lower the speed!

If you con't use these tools, do your best.

Rookie finishing Santa Monica 50k on CFE <6hrs per week of training

Saturday, 05.10.08: CFE Rest Day Follow Main Site WOD only

Pay Attention ot how quiet his body is...

Friday, 05.09.08: Time Trial

CrossFit Main Site Rest Day:

Choose 1 of the following to time trial...

Swim: SC: 500m/y, LC: 750m/y, U: 1000m/y

Bike: SC: 10m, LC: 15m, U: 20m

Run: SC: 5k, LC: 10k, U: 10m

 This is G-Unit Starrett... She is HITTING BOF like it was childsplay at "Nastics" (short for gymnastics for all those that don't speak the language of "totally cool").

Thursday, 05.08.08: Learning to pace

All Sports: 3+ Hours after CrossFit Main Site WOD

10min TT

5 min rest

5 min TT

2:30 rest

2:30 TT

1:15 rest

1:15 TT

45sec rest

45sec TT

The Furnace Creek 508

(Team Swamp Rat)