CFE REST

Choose ONE of the following sports, then do.

Swim, Bike, Run, C2

3 rounds, next round starts after the 1 min rest.

20 sec on 20 sec off, 30 sec on 30 sec off, 45 sec on 45 sec off, 1 min on 1 min off.

Compare to 11/05/08

 Do ONE of the following for your DISTANCE...

To be done at 90% of best time or RPE.

Swim: SC & LC: 500m , U: 1000m

Bike: SC: 12m, LC: 25m , U: 30m

Run: SC: 5k, LC: 10k  or 10m  (choice) U: 13.1m

C2: 8k

Compare to 10/27/08

The Paleo Kit!

All Sports: Goal is to use maximum effort for 2 min interval.

120:60 x 6 or 2 min on 1 minute off x 6

Post total distance!

Compare to 08/21/08

Going Long on the Open Ocean... Paddleboarding anyone?

Your 4 Energy Systems at Work

Choose ONE of the Following sports:

Cover as much distance as possible.

Swim: 15min

Bike: 35min

Run: 35min

C2: 15min

Caffiene after exercise

Post Distances and Thoughts To Comments:

Choose ONE of the following sports

 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. Not 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. Not slowing more then 3 sec from best interval. 2 min recoveries + 2 x 1200m holding best possible pace. Not slowing more then 3 sec from best interval. 2 min recoveries

Toby Shell and Dodd Coutts of CrossFit Fusion, Tabata row with the Avon FM12 gas masks on, added to the suck factor in a big way.

TheHeart of an athlete.

 Post Times To Comments.

CFE REST

a picture is worth a thousand words!

Charles Poliquin Biosignature seminar, Mr. Wolfs view. 

Post Thoughts To Comments:

Choose ONE of the following...

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Foul If you deviate more then specified

Foul: 20 pistols (10 each side)

Compare to 8/25/08

Once again, Southern California Burns...

The view from above... Be concious of the air quality and its ability to make it unsafe to train!

South Coast Air Quality Report

Primal Quest 2009: Team CrossFit Endurance