Friday, 07.25.08: Rest Day

Do CrossFit Main site WOD or Rest.

Brian Mackenzie presenting at the Atlanta Run and Endurance cert last weekend. Thank you to all that have Attended the Run and Endurance cert and to the CFE community, keep spreading the word, you are all changing the endurance world as we know it!

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Thursday, 07.24.08: The 1min ladder

3-5 hours before CF main site WOD

Swim: Bike: Run: C2

Choose ONE sport:

 Goal is to use maximal effort for each 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.

Foul: Tabata squats, 20:10x8

Todd Masters, angry as you can get on Mondays Tabata.

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Wednesday, 07.23.08: Mid week Time Trial

CrossFit main site Rest day

Choose ONE of the following sports:

Tuesday, 07.22.08: Tabata Tuesday!

CFE 3-5 hours before or after CrossFit main site WOD

Choose ONE of the following sports.

All sports: Tabata Protocol 20:10  (that is 20 seconds all out, 10 seconds total rest) x 8 nothing else!

 Swim: Use a pool or open water

 Bike: ** Use a Monarch Erg, Stationary Bike with wattage tool, or something similar that can hold a load at 250-300 watts or more.

 Run: Use a treadmill and set at 12% grade and 0-30sec slower pace per mile then best 5k pace, and don't lower the speed. You can also use a track, road, or trail, just stop on the rest and turn around and try and cover the same distance on each one, or at #4.

C2: Row 20:10 x 8

Jen Segger, Sunrise at Badwater last week. First time at Badwater, 9th place overall finish. Congrats Jen, you're a bad ass!

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Monday, 07.21.08: Rest

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The CrossFit Atlanta Run Endurance Crew. Not only the Hottest Cert we've done... Teh most successful to date with an average change of 54%

Sunday, 07.20.08: 1:5

3+ hours after after CrossFit Main Site WOD

CFE choose one of the folowing all out intervals:

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Can you say "HotLanta"? Dan MacDougal CrossFit Atlanta

Saturday, 07.19.08: INTERVALS

CrossFit Main Site Rest Day

CFE do one of the following...

Swim: 2 x 25m/y (30sec recovery, hold within 1 sec of each other) + 2 x 50m/y (30sec recovery, hold within 2 sec of each other) + 2 x 100m/y (45sec recovery, hold within 3 sec of each other) + 2 x 200m/y (1 min recovery, holding within 4 sec of each other)

Bike: 4 x 5k holding best possible pace. Never slowing more then 5sec in even/odd directions if outside. 2min recoveries.

Run: 2 x 800m holding best possible pace. Not slowing more then 3 sec. 2 min recoveries + 2 x 1k holding best possible pace. Not slowing more then 4 sec. 2 min recoveries

C2: 2 x 1k holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Never slowing more then 3 sec from best interval. 2 min recoveries

Foul if you can't meet the demands of the pacing rules for each workout

Foul: 50 jump squats (ass to ankles) for time

Steve Neal again delivers a CFE podium finisher. Melinda Davie just won her first race...she started in 7th early in the year...then 5th ... then 3rd a few weeks ago ... today 1st. Congratulations Melinda!

Conditioning Research Discussion

Friday, 07.18.08: 2:1 your choice

3+ hours after CrossFit Mainsite WOD

CFE choose 1 sport and 1 interval scheme

All Sports:  80:40 (1:20 on / 40 sec off) x 8 or 120:60 (2min on / 60 sec off) x 8

At the end of the set...

Swimmers: Max Rep Pull Up

Bike: Max Rep Squats

Run: Max Rep Push Up

C2: Max Rep Jumping Squat

Vin "Floating". Its called air time! At a boy...

Read it! "The Holy Grail of Speed Training"

Thursday, 07.17.08: Rest Day

CFE Rest Day

Do CrossFit main site WOD or Rest.

This is Heather. Her story to be told soon. This was her first 5k after she learned how to run Pose. Same race as last year, this year, on minimal training. She Pr'd by 3 min. Keep rockin it Heather!

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Wednesday, 07.16.08: Intervals madness!!

CFE do ONE of the following:

3-5 hours after CrossFit main site WOD.

Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100m/y time

Bike: 3 rounds of 1/4m, rest 1/4m time, 1/2m, rest 1/2m time, 1m, rest 1m time

Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time

C2 :Rower: 3 rounds of 125m, rest 125m time, 250m, rest 250 time, 500m, rest 500 time

Congrats to all who finshed The Badwater 135mile ultra today, and best wishes to those who are still out there!

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