Monday, 09.06.10: 5x Intervals

3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

On this day, however you can, "DO WORK" CrossFit Milford Endurance.

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Sunday, 09.05.10: Rest Day

Do CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Andrew Gallego, The Crew at CrossFit Takeover have been mixing in a lot of barefoot running during their WOD's, but this photo tells a better story than looking at someone run in bare feet.

Vets Get Ecstasy To Treat PTDS

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Saturday, 09.04.10: 10x Sprints

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of The Following Sports:

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.

Bike: 8 x 1k all out sprints w/ 2 min recoveries.

Run: 10 x 100m all out sprints with 90 sec recoveries.

C2: 10 x 125m all out Sprints w/ 1 min recoveries.

Tim Banfield, CrossFit SoCo, use what you have and practice where you can. Nice lever Tim.

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Friday, 09.03.10: Tempo 80-90%

CFE Strength and Conditioning  Rest Day

Choose ONE of the following sports:

80% for the first half, 90% for the last half. Choose distance based on your event.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

CFE Coach, Carl Borg, Back on the bike and in the hurt locker during a Tabata session. Photo: Chanson

USA Cycling Masters National Track Championship, CFE athlete D-Mac.

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