CrossFit Endurance Teams
Afghanistan
Leatherneck Endurance
Alberta
CrossFit AI Endurance
Arizona
CrossFit Northwest Tucson Endurance
California
Anaerobic Endurance
CrossFit Brand X Endurance
CrossFit Chula Vista Endurance
Força Kai Endurance
Fresno Endurance
North County Anaerobic Endurance
Pacific TnT Endurance
San Francisco Endurance
Colorado
Hypoxia Anaerobic Endurance
TriYogaEndurance
Connecticut
CrossFit Milford Anaerobic Endurance
CrossFit Performance Endurance
Elm City Endurance
TriMax Fitness Endurance
District of Columbia
Capitol Endurance
MPH Endurance
Florida
Miami Endurance
South Florida CrossFit Endurance
Southwest Florida CrossFit Endurance
Georgia
CrossFit On the Move Endurance
Southeast Endurance Racing
Illinois
Elite Athletic Development Endurance
New York
NYC Endurance
Ohio
Ohio Endurance
Oklahoma
OKC Endurance
Texas
Alamo Endurance
AT02 Endurance
CrossFit Laredo Endurance Team
CrossFit Strong Dallas
River City Endurance
Virginia
Capital Elite CrossFit Anaerobic Endurance
CrossFit Dam Neck Endurance Team
RVA Endurance
Washington
Greenlake Endurance
SODO CrossFit Endurance Team
Wisconsin
Milwaukee Endurance Running Club LLC
Want to start a
CrossFit Endurance Team?
Have a Great Photo?
Thursday, 09.02.10: 24min Pyramid
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of The Following Sports
Swim, Bike, Run, C2
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done!
Cover as Much Distance as Possible on Each Interval.
Pete Stirling from Watermans at the Catalina Classic. Observable, measurable and repeatable, Try doing that in the open ocean!
Post Total Distance To Comments:
Wednesday, 09.01.10: Rest Day
Do CFE Strength & Conditioning WOD or CrossFit Main Site WOD
CrossFit Lewes, Endurance Cert prep for October, Midline, Hamstings, Glutes and Calves. Oh, the ropes are a nice touch too.
How often do you work your "Goat"? List your Sport Specific and CrossFit Goats to Comments
Major Study finds no evidence that Statins cause Cancer
Post Thoughts To Comments:
Tuesday, 08.31.10: Tabata
3+ Hours After CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
CFE Coach, Shari Keener during the CrossFit Affiliate Challenge, WOD #1.
Post Distances/Speeds To Comments:
Monday, 08.30.10: Weighted Hill Time Trial
CFE Strength and Conditioning Rest Day
Choose ONE of The Following Sports:
Maximal Effort Required.
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10
CFE Cert, Kitsap CrossFit
Post Times To Comments:
CFE Strength and Conditioning WOD
Rest... or
Strength and Conditioning Recovery...
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
Tweets
Workout Legend
TT = Time Trial, All out Effort
Tempo= Reduced but consistent pace for Time or Distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.
RPE= Rate of perceived exertion , See RPE scale below.
M = Miles
y = yards
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
Duration of your event
SC = Short Course (2hrs or under)
LC = Long Course (2-3hrs)
U = Ultra Distance (3hrs +)
Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).
C2 = Concept 2 Rower
Strength and Conditioning WODS
Lifts are listed as number of sets then reps.
Ex. 3x5, meaning 3 sets of 5 reps.
% percentage of weight will be listed for personal and individual strength programming.
AMRAP= As many Rounds as Possible
