147817496 crossfit endurance

8/12/2019 147817496 Crossfit Endurance

1/139

- The indended purpose of this spreadsheet is to show more of a weekly view of the

workouts as some people struggle to see how they pan out workout to workout, week to

week as they see it posted on the website. It shows the first 12 weeks of workouts

starting at 5/30/11 when the programming change occured. I have tabs that show all theworkouts as they are posted on the website, and individual tabs if you follow the single

sport track for swimming (only the first couple of weeks), biking, and running, as well as a

tab for mulitsport athletes.

- Most of the information is taken from posts or comments from Kaitlin or JMac, or from

the FAQ on the CrossFit Endurance website. Additional information is from my own

reading/researching.

- I do not intend to keep it up to date beyond the first 12 weeks You can download the file

or copy it (both actions under 'File') and keep updating the workouts as I have done, or

make it your own. You can also output it to a PDF document

- I keep a spreadsheet similar to this of my own and have been doing so since Sept 08. I

just do it for fun.

- However, I said that I wouldn't keep it up to date beyond 6 weeks and I extended that.

-JenJQuestions about this spreadsheet can be directed to me (jen (dot) jacobs14 (at) gmail

(dot) com. Questions about the programming can be directed to the CFE Head Coaches

at [email protected]

EnduranceThe Endurance WOD will be posted as 3 different WODs throughout the week.

Short Intervals (SI), Long interval (LI), Tempo/Time Trials (T/TT).

SS - Single Sport

You run, you swim, you bike or you row. Simple. You might be doing it to train for a 5k -

marathon or to be faster in CF wods

3S - Multisport - You like to do more than one sportIncludes duathletes (run/bike/run), triathletes (swim/bike/run), and those who like to ride

(crits) and run (5Ks). These are just a few examples. You are training from short course

(sprint) to long course (Ironman) events.

10-12 x 200m, w/ 2 min rest

This means you will run 200 meters 10, 11, or 12 times depending on the length of your

event (Helen, 5k, 10 miler, etc). Keep in mind your technique; if it starts to break, keep

the reps on the lower end until you can hold your form fairly consistently across each

repeat. Also keep your time in mind. Eventually, you want to hold these between 2-3

seconds. If your times all over the place, again, keep the reps lower until you can

consistently hold them.

15 25 x 50 on 1 min

This is a swim workout where you will swim anywhere between 15 and 25 50 meters oryards "on the minute". But what does that mean?!? It means look at your watch. When it

looks like :00 on the right, start swimming. When you complete the 50 m/y, you will rest

until it shows :00 on your watch again. If you finish in 40 seconds, you will rest 20; if you

finish in 50 seconds, you will rest 10 seconds. If you finish in 60 seconds, adjust the

workout so you're swimming 50m/y every 75 seconds, and keep the reps on the lower

end as you build up your speed.

What does it mean?


2/139

How to Scale the WorkoutsGone are the old codes of short course (SC), long course (LC), and ultra (U)

With the new program there are not courses. As the weeks progress you will be given

choices. A range of repeats is given and you pick the # of repeats based on the distance

of your race or event and your ability to maintain proper mechanics over the distance or

time.

What about rowing? Why did you get rid of the C2 workouts?

They're still there, but you need to get creative as they aren't written out. If you want to

row/C2 add 25 meters to every 100m on the run

**Rowing wo rkou ts were added back in as of 7/14/11

How fast am I supposed to go on the Tempo workouts?Kaitlins Percentage Converter for Tempo Efforts

P + (P x (1 E)) = G

P = fastest time for the distance. Convert to seconds.

E = Desired effort level in decimal form (90% = .90)

G = Goal time in seconds

Example: 90% of 10k TT Pace

So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time

should be:

2,880 + (2,880 x .10) = G

3,168 seconds= 52.8 minute 10K

Here's anoth er formu la that was posted in the comments s ection on 7/18/11

If you want to display the times in minutes and seconds rather than decimals.

First, format the cell to mm:ss you can do this by going to format cell select

the custom menu and select the mm:ss option. Then divide the goal formula by 86400.

The goal formula would look like this

G=((P+(PX(1-E)))/86400The end results will be the 10K time will display as 52:48 rather

than

52.8.

StrengthME? DE? I'm so confused!!

Calm down. The strength training will be posted 3 days a week - MWF

It also follows a 4 week pattern of the following

ME/ME/DE

DE/ME/ME

DE/DE/ME

ME/DE/DE

All while alternating lower/upper body, respectively

ME: Max Effort.

Usually consisting of working to a 2 rep max. If you feel you can get a 1RM PR then do

so, if not, it is not necessary.


3/139

Rep scheme is up to you. Lighter weights you might do anywhere from 5-10 reps as you

increase the weight over a number of sets. How many sets? However many it takes you

to get warmed up and ready to knock out a 2RM. That might be anywhere from 5-15.

DE: Dynamic Effort. SPEED!

Usually 2 reps at 50-70% (not limited to these) done as fast as possible. Think of a ball

bouncing off the floor. You may choose to utilize bands, chains, boxes, boards, or

whatever your little heart desires to mix it up and add to either of these. It can be

performed as 122, 10x2, or 83 on 90 seconds to 30 seconds rest between each set of

reps. That's where you become the coach. Remember, the goal is SPEED.

FAQ

http://www.crossfitendurance.com/faq/

Additionally, check out articles and videos by Louie Simmons and Westside Barbell on

the CrossFit Journal and at the Westside Barbell website.

No, it is not the true conjugate method by WSBB, but it will give you a better

understanding of it.

What about assistance work?It depends on your goals

The goal of the programming isn't to build powerlifters. The addition of the assistance

work on top of the strength work, CrossFit, and sport-specific work might be too much


4/139


5/139

Sunday

How this new schedule works:

Workouts will post on a 7 day schedule as if it

were a single sport (SS) or multi sport (3S)

athlete w/ the ability to do one short interval (SI)

per week and one long interval (LI) per week persport and or an added Stamina (Tempo/TT) on

Saturday and or Sunday. Each sport will be

labeled as to which day you should follow. This

is how most athletes (novice to pro) are training

following this program. Feel free to mix it back

up any way you like. You will not offend us.

MAY/JUNE

Str

CF

End

JUNE 4 - TEMPO/TT - D1/W1


6/139

Choose ONE of the Following Sports:

Swim: 500 TT (SS Sun, 3S Off)

Bike: 10M T/TT (SS Sun, 3S Tempo 90% Sun)

Run: 5k T/TT (SS Sun, 3S TT Sat)

12 - TEMPO - D2W2


Swim: 800 @ 90% of 500m pace (SS Sun, 3S Off)

Bike: 15M @ 90% of 10M TT pace (SS Sun, 3S

Sun)

Run: 5k @ 85% of 5k TT pace (SS Sun, 3S Sat)

19 - TEMPO/TT - D2/W3


7/139

Choose ONE of the following sports:

Swim (SS Sun, 3S Sat): 800 m/y TTBike (SS Sun, 3S OFF): 12M TT

Run (SS Sun, 3S Sun): 5M @ 85% of 5k TT Pace

JULY 26 - TEMPO/TT - D2/W4

3+ Hours Before CFE Strength & Conditioning WOD


Swim (SS Sun, 3S OFF): 1000m @ 85% of 800m

TT Pace

Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT

Pace

Run: (SS Sun, 3S Sun): 10k TT



8/139


Swim (SS Sun, 3S Sun followed by Bike LI or OFF):

500 m/y TT

Bike (SS Sun, 3S Sun or Swim TT + Bike LI): 20M

TT

Run (SS Sun, 3S Sat): 5k @ 10k TT pacePost sport/times to comments.

10 - TEMPO/TT DAY - D2/W6


Swim (SS Sun, 3S Sat or Run Tempo): 1000m @

85% of 1000m TT pace

Bike (SS Sun, 3S Sun): 10M TT

Run (SS Sun, 3S Sat or Swim Tempo): 7M @ 95%

of 10k TT pace17 - TEMPO/TT DAY - D2/W7


9/139

CFE Strength & Conditioning Rest Day

Choose ONE of the following sports:Swim (SS Sun, 3S Sat or Bike Tempo): 1000m @

95% of last 800m TT

Bike (SS Sun, 3S Sat or Swim Tempo): 20M @ 85%

of 10M TT pace

Run (SS Sun, 3S Sun): 10M TT

24 - TEMPO/ TT DAY - D2/W8


10/139

CFE Strength & Conditioning WOD Rest Day


Swim (SS Sun, 3S Off): 500m TT


Run (SS Sun, 3S Sat): 5k @ wk 7 10M TT pace

C2 Row (SS Sun): 5k @ 10k TT pace

AUG 31 - TEMPO/TT DAY - D2/W9



Swim (SS Sun, 3S Sun): 800m TT

Bike (SS Sun, 3S Sat or Run Tempo): 15M @ 85%

of 15M TT paceRun (SS Sun, 3S Sat or Bike Tempo): 2-4 x 5k @

90% of 5k TT pace, 5:00-10:00 rest between, hold

efforts within 2:00-3:00

Row (SS Sun): 2-4 x 2k @ 90% of 2k TT pace, 5:00-

10:00 rest between, hold efforts within 1:00-2:00



11/139

3+ Hours Before or After CFE Strength


Swim (SS Sun, 3S Off): 1000m @ 85% of 800m TT

pace

Bike (SS Sun, 3S Sat): 2-4 x 12M @ 10M TT pace,

spin/rest 5:00-10:00, hold each effort within 2:00-

3:00

Run (SS Sun, 3S Sun): 10k TT

Row (SS Sun): 8k TT





Bike (SS Sun, 3S Off): 3 x 10M @ wk 10 10M pace,

5:00-10:00 spin/rest, hold each effort within 3:00-

4:00

Run (SS Sun, 3S Sat): 3 x 5k @ 10k TT pace, 5:00-

10:00 rest, hold each effort within 2:00-3:00

C2 Row (SS Sun): 3 x 2k @ 5k TT pace, 2:00-3:00

rest, hold each effort within 1:00-2:00


CFE Strength & Conditioning WOD Rest Day or

Strength & Conditioning Recovery


Swim (SS Sun, 3S Sat): 800m @ 5 sec slower per

100m than 500m TT pace

Bike (SS Sun, 3S Sun or Run TT): 10M-30M TT

Run (SS Sun, 3S Sun or Bike TT): 5k-15k TT

C2 Row (SS Sun): 2k-10k TT


12/139

Monday Tuesday

Strength: If you feel you would like more, have a

lack of, or need more work in strength training

this will post 3 days a week. ME: Max Effort.

Usually consisting of working to a 2 rep max. If

you feel you can get a 1RM PR then do so, if not,

it is not necessary. DE: Dynamic Effort. Usually 2reps at 50-70% (not limited to these) done as fast

as possible. Think of a ball bouncing off the

floor. You may choose to utilize bands, chains,

boxes, boards, or whatever your little heart

desires to mix it up and add to either of these.

Remember ME is Max effort and DE is Dynamic

and for speed!

CrossFit: Will post 4-6 days per week. We

will not post WODs each day. Follow as

close to prescription as possible. Scaling

is a MUST for the intention of sticking to

standards of movement, period. Most of

these workouts are intended to be lessthan 10-15 min with lots of intensity (but

NOT limited too these time domains). If

you are weak sauce in one of the 10

general physical skills (see CrossFit

Journal!) specific movement / exercise,

time domain, focus on this just until you

are good at it. We will not post workouts

each day, sometimes just time standards.

This means you get more involved. Both

the Strength and CrossFit will be referred

to as CFE Strength & Conditioning.

30 - SHORT INTERVALS - D1/W1 31 - SHORT INTERVALS - D2/W1

ME: Good Mornings (wide stance, low position start)

5-10 min rest

3 Rounds for time rest 120sec between each of the

sets

15 GHD Sit Ups

15 GHD Glute Ham Raises

50m sled PULL (90lb/60)

12 min AMRAP

5 Chest to Bar Pulls (C2B)

3 Thruster 135/95

25 Double Unders

3+ Hours Before or After CFE Strength &

Conditioning WOD / Or Move to Another Day

Choose ONE of the Following Sports: SS: Do this

Tuesday prior to CrossFit. 3S: Swim-Mon, RunTues, Bike-Wed (or similar variation)

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS & 3S

Tues)


Conditioning WOD / Or Move to Another

Day

Choose ONE of the Following Sports: SS:Do this Tuesday prior to CrossFit. 3S: Swim-

Mon, Run Tues, Bike-Wed (or similar

variation)

Swim: 10-20 x 50 on 1 min (SS Tues, 3S

Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S

Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS

& 3S Tues)6 - LONG INTERVALS - D1/W2 7 - LONGER INTERVALS - D2/W2

DE: Push Press

5-10 min rest


13/139

CrossFit: 3, 5, 7, 9, 7, 5, 3 reps of

Hand Stand Push ups

Toes to Bar

Ring Dips

Power Snatch 135/95

Weighted Vest (20lbs 50lbs / 10lbs

25lbs)

10Min Cindy

AMRAP: 5 pull ups + 10 push ups + 15

squats


Conditioning WOD / Or Move to Another Day / or

just Strength & Conditioning Recovery

Choose ONE of the Following Sports: SS: Do this

Tuesday prior to CrossFit. 3S: Swim-Mon, Run

Tues, Bike-Wed (or similar variation)

Swim: 3 6 x 200 w/ 90sec rest (SS Tues, 3S Mon)

Bike: 3 6 x 2M w/ 2 min spin/rest between (SS

Tues, 3S Wed)

Run: 3 6 x 800m w/ 3 min rest (SS Tues, 3S Tues)


Conditioning WOD

Swim: 3 6 x 200 w/ 90sec rest (SS Tues,

3S Mon)

Bike: 3 6 x 2M w/ 2 min spin/rest between

(SS Tues, 3S Wed)

Run: 3 6 x 800m w/ 3 min rest (SS Tues,

3S Tues)


DE: Sumo Deadlift

5-10 minutes rest

5 rounds for time of:

5 Clean and Jerk 155/105

15 KB Swings 1.5 pood/1.0 pood

25 Push ups

As many rounds as possible in 8:00 of:

7 Back Squats (225/150)

7 Chest-to-Bar Pull ups (C2B)

3+ Hours Before or After CFE Strength &Conditioning WOD OR Strength & Conditioning

Recovery


Swim (SS Tue, 3S Mon): 10 x 75m/y on 1:30

Bike (SS Tue, 3S Wed): 6 x 1M, 2:00 spin/rest

Run (SS Tue, 3S Tue): 6-12 x 200m, 90 seconds

rest


Conditioning WODChoose ONE of the following sports:


Bike (SS Tue, 3S Wed): 6 x 1M, 2:00

spin/rest

Run (SS Tue, 3S Tue): 6-12 x 200m, 90

seconds rest

Maintain splits within 3-5 seconds

20 - LONG INTERVALS - D1/W4 21 - LONG INTERVALS - D2/W4

ME: Floor Press

5-10 minutes rest


14/139

9-6-3 for time of:

Push Jerk 185/125

Dead Hang Pull ups

4 rounds each for time of:

3 Power Cleans 185/125

10 Burpees

Rest 4:30 between rounds


Conditioning WOD or Strength & Conditioning

Recovery


Swim (SS Tue, 3S Mon): 2 4 x 400 m/y TT, rest

3:00

Bike (SS Tue, 3S Wed): 3 6 x 4:00, spin/rest 4:00,

hold avg. watts/distance of last weeks 4:00 TTs or

betterRun (SS Tue, 3S Tue): 2 4 x 1000m, rest 3:00,

hold within 3-5 seconds


Conditioning WOD or Strength &

Conditioning Recovery


Swim (SS Tue, 3S Mon): 2 4 x 400 m/y

TT, rest 3:00

Bike (SS Tue, 3S Wed): 3 6 x 4:00,

spin/rest 4:00, hold avg. watts/distance of

last weeks 4:00 TTs or betterRun (SS Tue, 3S Tue): 2 4 x 1000m, rest

3:00, hold within 3-5 seconds


ME: Good Morning (Narrow Stance)

5-10 minutes Rest

Annie

50-40-30-20-10 for time of:

Double UndersSit ups

12-15-21-15-12 for time of:

Box Jumps 24/20

Handstand Push UpsDeadlifts 185/125



Recovery

Swim (SS Tue, 3S Mon): 15 25 x 25m on 1:00,


Bike (SS Tue, 3S Wed): 6 10 x 1k, rest/spin 2:00,


Run (SS Tue, 3S Tue): 4 8 x 400m, rest 2:00, hold

within 3-5 seconds




Swim (SS Tue, 3S Mon): 15 25 x 25m on


Bike (SS Tue, 3S Wed): 6 10 x 1k,

rest/spin 2:00, hold within 3-5 seconds

Run (SS Tue, 3S Tue): 4 8 x 400m, rest



DE: Bench Press

5-10 minutes rest


15/139

Cindy

As many rounds as possible in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats


3 Front Squats 70% 1RM

6 Box Jumps 30/24

Row 9 cals

Rest 5:00 between each round


Conditioning WOD


Tosh

Swim (SS Tue, 3S Mon): 3 x (50 m/y, 100 m/y, 200

m/y)

Bike (SS Tue, 3S Wed): 3 x (1/2M, 1M, 2M)

Run (SS Tue, 3S Tue): 3 x (200m, 400m, 600m)

Work:Rest ratio of 1:1. Rest the exact time it takes to

complete each distance in a set. For example, run

200m in 35 seconds, rest 35 seconds, run 400m in75 seconds, rest 75 seconds, etc.


Conditioning WOD


Tosh

Swim (SS Tue, 3S Mon): 3 x (50 m/y, 100

m/y, 200 m/y)


Run (SS Tue, 3S Tue): 3 x (200m, 400m,

600m)

Work:Rest ratio of 1:1. Rest the exact time it

takes to complete each distance in a set. For

example, run 200m in 35 seconds, rest 35

seconds, run 400m in 75 seconds, rest 75seconds, etc.


DE: Sumo Deadlift

5-10 minutes rest

For time:

Row 1000m

50 Thrusters 45#

40 Hand-Release Push ups

30 KB Swings 1.5/1 pood

20 Burpees

10 Pull ups

Row 1000m


50 Double Unders


15 OHS 75% 1RM



Recovery


Swim (SS Tue, 3S Mon): 15-25 x 50m on 0:45


Bike (SS Tue, 3S Wed): 2-4 x 1k, spin/rest 1:30,

hold within 3-5 seconds, then follow with 2-4 x 2k,

spin/rest 2:00, hold within 3-5 seconds

Run (SS Tue, 3S Tue): 4-8 x 400m, rest 1:30, hold

within 3-5 seconds


Conditioning WOD


Swim (SS Tue, 3S Mon): 15-25 x 50m on

0:45 1:00, hold within 3-5 seconds

Bike (SS Tue, 3S Wed): 2-4 x 1k, spin/rest

1:30, hold within 3-5 seconds, then follow

with 2-4 x 2k, spin/rest 2:00, hold within 3-5

seconds

Run (SS Tue, 3S Tue): 4-8 x 400m, rest

1:30, hold within 3-5 seconds18 - LONG INTERVALS - D1/W8 19 - LONG INTERVALS - D2/W8

ME: Bench Press

Post load(s) to comments.

5-10 minutes rest


16/139


20 Push ups

10 Handstand Push ups

5 Push Jerk 65% of 1RM

For time:

4 Rope Climbs 15

100 Double Unders

4 Rope Climbs 15

100 Double Unders



Recovery


Swim (SS Tue, 3S Mon): 3-5 x 400m on 7:00 or less,

hold within 3-5 secondsBike (SS Tue, 3S Wed): 2-5 x 5k TT, spin/rest 5:00

Run (SS Tue, 3S Tue): 2-6 x 4:00, rest 3:00, hold

distance as close as possible on all sets

C2 Row (SS Tue): 2-6 x 4:00, rest 3:00, hold



Conditioning WOD


Swim (SS Tue, 3S Mon): 3-5 x 400m on

7:00 or less, hold within 3-5 seconds

Bike (SS Tue, 3S Wed): 2-5 x 5k TT,

spin/rest 5:00Run (SS Tue, 3S Tue): 2-6 x 4:00, rest 3:00,

hold distance as close as possible on all

sets

C2 Row (SS Tue): 2-6 x 4:00, rest 3:00, hold



ME: Good Morning (Wide Stance)

Post load(s) and rep(s) to comments.


9 Hang Power Clean 155/115

12 Box Jumps 24/20

15 KB Swings 2/1.5 pood

JT

In honor of Petty Officer 1st Class JeffTaylor, 30, of Little Creek, VA, who was

killed in Afghanistan June 2005

21-15-9 for time of:

Handstand Push ups

Ring Dips

Push ups


17/139



Recovery


Swim (SS Tue, 3S Mon): 15-25 x 50m (1. 25s rest,

2. 20s rest, 3. 15s rest, 4. 10s rest, 5. 5s rest, repeat

rest in this manner until finished), hold all efforts with

same rest within 2-3 seconds

Bike (SS Tue, 3S Wed): 3-7 x 2k, 1:30 spin/rest,


Run (SS Tue, 3S Tue): 4-8 x 400m TT, 3:00-4:00

rest

Row (SS Tue): 4-8 x 500m TT, 3:00-4:00 rest


Conditioning WOD


Swim (SS Tue, 3S Mon): 15-25 x 50m (1.

25s rest, 2. 20s rest, 3. 15s rest, 4. 10s rest,

5. 5s rest, repeat rest in this manner until

finished), hold all efforts with same rest

within 2-3 seconds

Bike (SS Tue, 3S Wed): 3-7 x 2k, 1:30

spin/rest, hold within 3-5 seconds

Run (SS Tue, 3S Tue): 4-8 x 400m TT, 3:00-

4:00 rest

Row (SS Tue): 4-8 x 500m TT, 3:00-4:00

rest


DE: Chin ups


5-10 minutes rest


12 Ring Dips

9 Overhead Squats 135 pounds/95 pounds

12 Box Jumps 24/20


9 Thrusters 95/65

12 Pull ups

Row 15 calories




Recovery

Swim (SS Tue, 3S Mon): 3-7 x 200m on +/- 2:45

(scale in :15 increments as needed), hold within 3-5

seconds

Bike (SS Tue, 3S Wed): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (SS Tue, 3S Tue): 3-6 x 1200m, 2:00-3:00 rest,


Row (SS Tue): 3-6 x 1500m, 2:00-3:00 rest, hold

within 3-5 seconds




Swim (SS Tue, 3S Mon): 3-7 x 200m on +/-

2:45 (scale in :15 increments as needed),


Bike (SS Tue, 3S Wed): 3-7 x 5 min,

spin/rest 3:00-4:00, hold highest distancepossible across efforts

Run (SS Tue, 3S Tue): 3-6 x 1200m, 2:00-

3:00 rest, hold within 3-5 seconds

Row (SS Tue): 3-6 x 1500m, 2:00-3:00 rest,



DE: Sumo Deadlift


5-10 minutes rest

For time:

30 Box Jumps 20/18

Walking Lunge, 40 steps

50 Pull ups

60 Ring Push ups

70 AbMat Sit ups

80 Air Squats

21-15-9 reps for time of:

Burpees

Back Extensions

Front Squats 155/115


18/139



Recovery


Swim (SS Tue, 3S Mon): 15-25 x 25m TT, active

rest easy 50m

Bike (SS Tue, 3S Wed): 3-7 x 1k TT, spin/rest 2:00


each effort within 2-3 seconds

C2 Row (SS Tue):3-7 x 500m, rest 1:00, hold each

effort within 2-3 seconds


Conditioning WOD


Swim (SS Tue, 3S Mon): 15-25 x 25m TT,

active rest easy 50m


spin/rest 2:00


1:00, hold each effort within 2-3 seconds

C2 Row (SS Tue):3-7 x 500m, rest 1:00,

hold each effort within 2-3 seconds


ME: Pull ups

Post type of pull up, load(s) and rep(s) to comments.


5 Deadlifts, 275/185 pounds

10 Burpees

8:00 time limit. Post time to comments.



RecoveryChoose ONE of the following sports:

Swim (SS Tue, 3S Mon): 4-8 x 200m on 2:45, scale

in :15 increments as needed, hold each effort within

3-5 seconds

Bike (SS Tue, 3S Wed): 3-5 x 5k, spin 1M or rest

5:00 between, hold each effort within 5-10 seconds



C2 Row (SS Tue): 4-8 x 500m, rest 1:00, hold each



Conditioning WOD

Choose ONE of the following sports:Swim (SS Tue, 3S Mon): 4-8 x 200m on

2:45, scale in :15 increments as needed,


Bike (SS Tue, 3S Wed): 3-5 x 5k, spin 1M or

rest 5:00 between, hold each effort within 5-

10 seconds



C2 Row (SS Tue): 4-8 x 500m, rest 1:00,



19/139

Wednesday

Endurance WOD: Will post as stated above as 3

different WODs throughout the week. Short

Intervals (SI), Long interval (LI), Tempo/Time Trials

(T/TT). Separate as we have designed, or to what

fits your schedule. The interval cycles will repeat

either 2 or 3 days per week. Again, if you are weakin a specific area (i.e., short intervals like 100m-

300m, or longer intervals 3 min 5 min) you should

focus on this until you make progress. If you can

NOT keep up with the demand, scale it back, as this

is about progression, not destruction. If you want to

row/C2 add 25 meters to every 100m on the run.

That simple.

1 - MID WEEK 1

ME: Strict Press

Diane

21 15 9 reps for time of:

Deadlift 225/150

Hand Stand Push Ups

Off OR SI

3+ Hours Before or After CFE Strength & Conditioning

WOD

Choose ONE of the Following Sports:Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS Tues, 3S

Tues)

8 - MID WEEK 2

ME: Sumo Deadlift

5-10 min rest


20/139

Run: 4 x 100m backward, 100m forward immediately

into

100 double unders

50 GHD Sit ups

30 KB swings 2 pood/1.5 pood

20 box jumps 20/18


WOD

Swim: 2 5 x 200 w/ 90sec rest (SS Tues, 3S Mon)

Bike: 2 6 x 2M w/ 2 min spin/rest between (SS Tues,

3S Wed)

Run: 2 5 x 800m w/ 3 min rest (SS Tues, 3S Tues)

15 - MID WEEK 3

DE: Barbell Rows

5-10 minutes rest


9 Lateral Burpees

15 Box Jumps 24/20

Row 500m


WOD



Bike (SS Tue, 3S Wed): 6 x 1M, 2:00 spin/rest

Run (SS Tue, 3S Tue): 6-12 x 200m, 90 seconds rest


22 - MID WEEK 4

DE: Box Squats

5-10 minutes rest


21/139


9 Pull ups

12 Push Press 95/65

50m Farmers Walk 1.5/1.0 pood


WOD or Strength & Conditioning Recovery


Swim (SS Tue, 3S Mon): 2 4 x 400 m/y TT, rest 3:00

Bike (SS Tue, 3S Wed): 3 6 x 4:00, spin/rest 4:00,

hold avg. watts/distance of last weeks 4:00 TTs or

betterRun (SS Tue, 3S Tue): 2 4 x 1000m, rest 3:00, hold

within 3-5 seconds

29 - MID WEEK 5

ME: Push Press

5 10 minutes rest

Grace

30 reps for time of:Clean & Jerk 135/95




Swim (SS Tue, 3S Mon): 15 25 x 25m on 1:00, hold

within 2-3 seconds

Bike (SS Tue, 3S Wed): 6 10 x 1k, rest/spin 2:00,


Run (SS Tue, 3S Tue): 4 8 x 400m, rest 2:00, hold

within 3-5 seconds

6 - MID WEEK 6

ME: Sumo Deadlift

5-10 minutes rest


22/139

5-4-3-2-1 for time of:

Squat Clean 75% 1RM

Lateral Burpees

Post time to comments.


WOD


Tosh

Swim (SS Tue, 3S Mon): 3 x (50 m/y, 100 m/y, 200

m/y)


Run (SS Tue, 3S Tue): 3 x (200m, 400m, 600m)

Work:Rest ratio of 1:1. Rest the exact time it takes to

complete each distance in a set. For example, run

200m in 35 seconds, rest 35 seconds, run 400m in 75seconds, rest 75 seconds, etc.

13 - MID WEEK 7

DE: Barbell Row

5-10 minutes rest


15 Push ups

15 Box Jumps 24/20

15 Toes to Bar


WOD


Swim (SS Tue, 3S Mon): 15-25 x 50m on 0:45 1:00,


Bike (SS Tue, 3S Wed): 2-4 x 1k, spin/rest 1:30, hold

within 3-5 seconds, then follow with 2-4 x 2k, spin/rest



within 3-5 seconds20 - MID WEEK 8

DE: Box Squat


5-10 minutes rest


23/139

5 sets of 3:00 AMRAP:

5 Burpees

7 Box Jumps 24/20


Rest 1:00 between sets


WOD


Swim (SS Tue, 3S Mon): 3-5 x 400m on 7:00 or less,

hold within 3-5 secondsBike (SS Tue, 3S Wed): 2-5 x 5k TT, spin/rest 5:00

Run (SS Tue, 3S Tue): 2-6 x 4:00, rest 3:00, hold


C2 Row (SS Tue): 2-6 x 4:00, rest 3:00, hold distance

as close as possible on all sets

27 - MID WEEK 9

ME: Weighted Towel Pull ups



1 Rope Climb 15

3 Deadlifts 275

5 Chest-to-Bar (C2B) Pull ups


24/139


WOD


Swim (SS Tue, 3S Mon): 15-25 x 50m (1. 25s rest, 2.

20s rest, 3. 15s rest, 4. 10s rest, 5. 5s rest, repeat rest

in this manner until finished), hold all efforts with same

rest within 2-3 seconds

Bike (SS Tue, 3S Wed): 3-7 x 2k, 1:30 spin/rest, hold

within 3-5 seconds

Run (SS Tue, 3S Tue): 4-8 x 400m TT, 3:00-4:00 rest

Row (SS Tue): 4-8 x 500m TT, 3:00-4:00 rest

3 - MID WEEK 10

ME: Sumo Deadlift


5-10 minutes rest


3 Deadlifts at 75% of 1RM




Swim (SS Tue, 3S Mon): 3-7 x 200m on +/- 2:45 (scale

in :15 increments as needed), hold within 3-5 seconds

Bike (SS Tue, 3S Wed): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (SS Tue, 3S Tue): 3-6 x 1200m, 2:00-3:00 rest,


Row (SS Tue): 3-6 x 1500m, 2:00-3:00 rest, hold within

3-5 seconds

10 - MID WEEK 11

DE: Press


5 rounds, each for time, of:

Sprint 100m

Bear Crawl 50m

Sled Pull 50m, 90/60

Rest 1:00 between rounds. Post time per round to

comments.


25/139


WOD


Swim (SS Tue, 3S Mon): 15-25 x 25m TT, active rest

easy 50m

Bike (SS Tue, 3S Wed): 3-7 x 1k TT, spin/rest 2:00



C2 Row (SS Tue):3-7 x 500m, rest 1:00, hold each


17 - MID WEEK 12

DE: Front Squat

Post loads and reps to comments.

10! (10, 9, 8, 73, 2, 1, reps) for time of:

Push Press, 95/65 pounds

Box Jumps, 24/20

Toes to Bar


WODChoose ONE of the following sports:

Swim (SS Tue, 3S Mon): 4-8 x 200m on 2:45, scale in

:15 increments as needed, hold each effort within 3-5

seconds

Bike (SS Tue, 3S Wed): 3-5 x 5k, spin 1M or rest 5:00

between, hold each effort within 5-10 seconds



C2 Row (SS Tue): 4-8 x 500m, rest 1:00, hold each



26/139

Thursday Friday

Skill: If you are not warming up properly, doing

skill based work for each and every sport

including strength, running, or gymnastics

(these are examples. Everything you do here

should involve technique training and warm up,

cool downs) based movements, you are notfollowing this site as intended. There is more

work involved here than just lacing up your

shoes and running 2-3 hrs at a time. Period.


Strength:

DE: Good Mornings

OFF, or wod of choice < 10 min 4 x 15ft Rope Climbs + 100 KB Snatch

(1.5 pood/1 pood) for time


Conditioning WOD


Swim: 2 5 x 200 w/ 90sec rest (SS Thurs, 3SFriday)

Bike: 2 6 x 2M w/ 2 min spin/rest between (SS

Friday, 3S Sun or T/TT)

Run: 2 5 x 800m w/ 3 min rest (SS Thurs, 3S Sat

or T/TT)


Conditioning WOD


Swim: 2 5 x 200 w/ 90sec rest (SSThurs, 3S Fri)

Bike: 2 6 x 2M w/ 2 min spin/rest

between (SS Friday, 3S Sun or T/TT)

Run: 2 5 x 800m w/ 3 min rest (SS

Thurs, 3S Sat or T/TT)

9 - SHORT INTERVALS - D1/W2 10 - SHORT INTERVALS - D2W2

ME: Chin ups

5-10 min rest


27/139

OFF, or wod of choice < 8 min 8 x AMRAP 90 on : 90 off

5 pull ups, 5 power cleans 135/95, 5

burpees

you have 90 seconds to get as many

rounds as possible of the above

exercises and then rest 90 seconds.

repeat 8 times.

Swim (SS Th, 3S Fri): 15 25 x 50 on 1 min

Bike (SS Th, 3S Sun or T/TT): 8 10 x 1/2M on

2Min

Run (SS Th, 3S Sat or T/TT): 10 12 x 200m w/ 2

min rest

Swim (SS Th, 3S Fri): 15 25 x 50 on 1

min

Bike (SS Th, 3S Sun or T/TT): 8 10 x

1/2M on 2Min

Run (SS Th, 3S Sat or T/TT): 10 12 x

200m w/ 2 min rest16 - LONG INTERVALS - D1/W3 17 - LONG INTERVALS - D2/W3

ME: Front Squat (Wide Stance)

5-10 minutes rest

OFF or 10:00 Gymnastics Skill Work

10:00 AMRAP:

10 GHD Sit-ups

10 Goblet Squats 2 pood/1.5 pood

15 Toes-to-Bar (T2B)

3+ hours Before or After CFE Strength &

Conditioning WOD OR Strength & Conditioning

Recovery

Choose ONE of the following sports:Swim (SS Thurs, 3S Sat or T/TT): 8 12 x 100m/y

on 2:00

Bike (SS Thurs, 3S Fri): 3 6 x 4:00 TT, spin/rest

4:00

Run (SS Thurs, 3S Sun or T/TT): 3 6 x 800m, rest

2:30

Maintain splits within 3-5 seconds on Swim/Run


Conditioning WOD OR Strength &



Swim (SS Thurs, 3S Sat or T/TT): 8 12x 100m/y on 2:00

Bike (SS Thurs, 3S Fri): 3 6 x 4:00 TT,

spin/rest 4:00

Run (SS Thurs, 3S Sun or T/TT): 3 6 x

800m, rest 2:30

Maintain splits within 3-5 seconds on

Swim/Run


DE: Press

5 10 minutes rest


28/139

OFF


3 15 Rope Climbs


20 Push ups



Recovery


Swim (SS Thur, 3S Fri ): 15 25 x 50 m/y on 1:00,


Bike (SS Thur, 3S Sat or T/TT ): 4 8 x 1M,

spin/rest 90 seconds, hold within 3-5 secondsRun (SS Thur, 3S Sun or T/TT ): 3 6 x 400m, rest






Swim (SS Thur, 3S Fri ): 15 25 x 50 m/y

on 1:00, hold within 3-5 seconds

Bike (SS Thur, 3S Sat or T/TT ): 4 8 x

1M, spin/rest 90 seconds, hold within 3-5

secondsRun (SS Thur, 3S Sun or T/TT ): 3 6 x

400m, rest 2:00, hold within 3-5 seconds


DE: Good Morning (Wide Stance)


3:00 AMRAP KB Swings 1.5/1.0

3:00 Active Rest

3:00 Box Jumps 20

3:00 Active Rest

3:00 KB Push Press 1.5/1.0

3:00 Active rest

3:00 Row for calories

Post numbers for each AMRAP tocomments.


Conditioning WOD


Swim (SS Thu, 3S Fri): 4 8 x 200m on 3:00, hold

within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 2 5 x 5:00 @ 95%

of 4:00 TT pace, spin/rest 4:00, hold within 3-5

seconds

Run (SS Thu, 3S Sat or T/TT): 2 4 x 800m TT, rest

5:00

Post sport/times to comments.


Conditioning WOD


Swim (SS Thu, 3S Fri): 4 8 x 200m on


Bike (SS Thu, 3S Sun or T/TT): 2 5 x

5:00 @ 95% of 4:00 TT pace, spin/rest


Run (SS Thu, 3S Sat or T/TT): 2 4 x

800m TT, rest 5:00


7 - SHORT INTERVALS - D1/W6 8 - SHORT INTERVALS - D2W6ME: Pull ups

5-10 minutes rest

Post type of pull up, load(s) and/or rep(s)

to comments.


29/139

OFF

As many rounds as possible in 10

minutes of:

5 Hang Power Cleans 95/65

10 Pull ups

20 Double Unders

Post rounds to comments.



Recovery


Swim (SS Thu, 3S Fri): 10-20 x 50m on 0:45, hold

within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 4-6 x 1k @ 90% of

wk 5 1k pace, rest/spin 2:00, hold within 3-5

seconds, then follow 1k efforts with 1 x 1k TT

Run (SS Thu, 3S Sat or T/TT): 4-8 x 400m, rest1:30, hold within 3-5 seconds





Swim (SS Thu, 3S Fri): 10-20 x 50m on


Bike (SS Thu, 3S Sun or T/TT): 4-6 x 1k

@ 90% of wk 5 1k pace, rest/spin 2:00,

hold within 3-5 seconds, then follow 1k

efforts with 1 x 1k TT

Run (SS Thu, 3S Sat or T/TT): 4-8 x400m, rest 1:30, hold within 3-5 seconds


ME: Front Squat

5-10 minutes rest

OFF or Gymnastics WOD skill work

Fran


Thrusters 95/65

Pull ups



Recovery


Swim (SS Thu, 3S Sat or T/TT): 3-6 x 200m TT on

3:00

Bike (SS Thu, 3S Fri): 3-6 x 2M, spin/rest 3:00, hold

within 3-5 seconds

Run (SS Thu, 3S Sun or T/TT): 2-6 x 1000m, rest

2:00-3:00, hold within 3-5 seconds

C2 Row (SS Thu): 2-6 x 1250m, rest 2:00-3:00, hold

within 3-5 seconds





Swim (SS Thu, 3S Sat or T/TT): 3-6 x

200m TT on 3:00

Bike (SS Thu, 3S Fri): 3-6 x 2M, spin/rest


Run (SS Thu, 3S Sun or T/TT): 2-6 x

1000m, rest 2:00-3:00, hold within 3-5

seconds

C2 Row (SS Thu): 2-6 x 1250m, rest 2:00-

3:00, hold within 3-5 seconds21 - SHORT INTERVALS - D1/W8 22 - SHORT INTERVALS - D2/W8

DE: Dips (Ring or Bar)

Post type of dips, load(s), and rep(s) to

comments.


30/139

Spend at least 15 minutes working your business

using the MobilityWOD


10 Back Squats 135/95


20 GHD Sit ups



Recovery


Swim (SS Thu, 3S Fri): 4 x (3 x 75m) with 1. 80%, 2.

90%, 3. 100%, all on 1:30 or less

Bike (SS Thu, 3S Sun or T/TT): 4-7 x 2k, spin/rest


Run (SS Thu, 3S Sat or T/TT): 2-6 x 200m, rest1:00, hold within 2-3 seconds, then 2-6 x 400m, rest


C2 Row (SS Thu): 2-6 x 250m, rest 1:00, hold within

2-3 seconds, then 2-6 x 500m, rest 1:30, hold within

3-5 seconds





Swim (SS Thu, 3S Fri): 4 x (3 x 75m) with

1. 80%, 2. 90%, 3. 100%, all on 1:30 or

less

Bike (SS Thu, 3S Sun or T/TT): 4-7 x 2k,

spin/rest 2:00, hold within 3-5 seconds

Run (SS Thu, 3S Sat or T/TT): 2-6 x

200m, rest 1:00, hold within 2-3 seconds,then 2-6 x 400m, rest 1:30, hold within 3-

5 seconds

C2 Row (SS Thu): 2-6 x 250m, rest 1:00,

hold within 2-3 seconds, then 2-6 x 500m,

rest 1:30, hold within 3-5 seconds




5-10 minutes rest

OFF

10! (10, 9, 8, 73, 2, 1 reps) for time of:

Front Squat 135/95

Push Jerk 135/95

Toes to Bar


31/139



Recovery


Swim (SS Thu, 3S Sun or T/TT): 5-15 x 100m on +/-

1:45 (scale in :15 increments as needed), hold

efforts within 3-5 seconds

Bike (SS Thu, 3S Fri): 3-6 x 5:00, spin/rest 3:00-

4:00, hold distance steady across all efforts

Run (SS Thu, 3S Thu): 3-7 x 4:00, rest 3:00, hold

distance steady across all efforts

Row (SS Thu): 3-7 x 4:00, rest 3:00, hold distance

steady across all efforts


Conditioning WOD


Swim (SS Thu, 3S Sun or T/TT): 5-15 x

100m on +/- 1:45 (scale in :15 increments

as needed), hold efforts within 3-5

seconds

Bike (SS Thu, 3S Fri): 3-6 x 5:00,

spin/rest 3:00-4:00, hold distance steady

across all efforts

Run (SS Thu, 3S Thu): 3-7 x 4:00, rest

3:00, hold distance steady across all

efforts

Row (SS Thu): 3-7 x 4:00, rest 3:00, hold

distance steady across all efforts


ME: Push Press or Push Jerk

Post exercise, load(s) and rep(s) to

comments.

Work on flexibility from the Gymnastics WOD


6 Push Jerk 185/125

9 Lateral Burpees




Recovery


Swim (SS Thu, 3S Fri): 5-15 x 75m all out, active

rest 25m easy

Bike (SS Thu, 3S Sat or T/TT): 6-12 x 1M, spin/rest1:00, hold within 3-5 seconds

Run (SS Thu, 3S Sun or T/TT): 6-12 x 300m, rest


Row (SS Thu): 6-12 x 375m, rest 1:00, hold within 2-

3 seconds


Conditioning WOD


Swim (SS Thu, 3S Fri): 5-15 x 75m all

out, active rest 25m easy

Bike (SS Thu, 3S Sat or T/TT): 6-12 x

1M, spin/rest 1:00, hold within 3-5seconds

Run (SS Thu, 3S Sun or T/TT): 6-12 x

300m, rest 1:00, hold within 2-3 seconds

Row (SS Thu): 6-12 x 375m, rest 1:00,



ME: Back Squat


5-10 minutes rest

OFF or 10:00 of Muscle Up skill work



7 Chest-to-Bar Pull ups

Post rounds to comments. Compare to

6.14.2011.


32/139



Recovery


Swim (SS Thu, 3S Sun or T/TT): 4-8 x 200m on +/-

2:45 (scale in :15 as needed), hold efforts within 3-5

seconds

Bike (SS Thu, 3S Fri): 3-7 x 5 min, 3:00-4:00

spin/rest, hold highest average distance possible

across all efforts

Run (SS Thu, 3S Sat or T/TT): 2-4 x 1M, rest 5:00,

hold efforts within 5-10 seconds

C2 Row (SS Thu): 2-4 x 2k, rest 5:00, hold efforts

within 5-10 seconds





Swim (SS Thu, 3S Sun or T/TT): 4-8 x

200m on +/- 2:45 (scale in :15 as

needed), hold efforts within 3-5 seconds

Bike (SS Thu, 3S Fri): 3-7 x 5 min, 3:00-

4:00 spin/rest, hold highest average

distance possible across all efforts

Run (SS Thu, 3S Sat or T/TT): 2-4 x 1M,

rest 5:00, hold efforts within 5-10 seconds

C2 Row (SS Thu): 2-4 x 2k, rest 5:00,

hold efforts within 5-10 seconds


DE: Barbell Rows


OFF

As many unbroken* rounds as possible in

12:00 of:

3 Thrusters, 135 pounds/95 pounds

21 Double Unders

*Unbroken: Thrusters must be

consecutive and double unders must be

consecutive.

3+ Hours Before or After CFE Strength &Conditioning WOD or Strength & Conditioning

Recovery


Swim (SS Thu, 3S Sat or T/TT): 15-25 x 50m on


Bike (SS Thu, 3S Fri): 4-8 x 1k TT, spin 2M between

Run (SS Thu, 3S Thu or T/TT): 4-8 x 200m, 1:00

rest, hold each effort within 2-3 seconds

C2 Row (SS Thu): 4-8 x 200m, 1:00 rest, hold each



Conditioning WOD

Choose ONE of the following sports:Swim (SS Thu, 3S Sat or T/TT): 15-25 x

50m on 0:45, hold each effort within 2-3

seconds

Bike (SS Thu, 3S Fri): 4-8 x 1k TT, spin

2M between

Run (SS Thu, 3S Thu or T/TT): 4-8 x

200m, 1:00 rest, hold each effort within 2-

3 seconds

C2 Row (SS Thu): 4-8 x 200m, 1:00 rest,



33/139

Saturday


CrossFit: Off / or

5 rounds:

3 OHS 185/125

7 burpees



Bike: 10M T/TT (SS Sun, 3S Tempo

90% Sun)Run: 5k T/TT (SS Sun, 3S TT Sat)

11 - TEMPO D1/W2


34/139

Off or

Helen:

3 Rounds for Time:

Run 400m + 21 KBS @ 1.5 pood / 1

pood + 12 pull ups


Swim: 800 @ 90% of 500m pace (SS

Sun, 3S Off)

Bike: 15M @ 90% of 10M TT pace (SS

Sun, 3S Sun)

Run: 5k @ 85% of 5k TT pace (SS

Sun, 3S Sat)18 - TEMPO/TT - D1/W3

OFF or 5 rounds for time of:

5 Deadlifts 275/185

15 Double Unders


Swim (SS Sun, 3S Sat): 800 m/y TT

Bike (SS Sun, 3S OFF): 12M TT

Run (SS Sun, 3S Sun): 5M @ 85% of

5k TT Pace



35/139

OFF or

5:00 AMRAP:

5 Squat Clean & Jerk 135/95

10 Ring Dips

Rest 3:00

5:00 AMRAP:

10 Deadlifts 135/95

10 Double Unders

3+ Hours Before CFE Strength &

Conditioning WOD


Swim (SS Sun, 3S OFF): 1000m @

85% of 800m TT Pace

Bike: (SS Sun, 3S Sat): 20M @ 85% of12M TT Pace

Run: (SS Sun, 3S Sun): 10k TT


OFF or 15-12-9 for time of:


Lateral BurpeesGHD Sit-ups


Swim (SS Sun, 3S Sun followed by

Bike LI or OFF): 500 m/y TT

Bike (SS Sun, 3S Sun or Swim TT +

Bike LI): 20M TT

Run (SS Sun, 3S Sat): 5k @ 10k TT

pace




36/139


Handstand Push ups

Ring Push ups

Back Extensions


Swim (SS Sun, 3S Sat or Run Tempo):

1000m @ 85% of 1000m TT pace


Run (SS Sun, 3S Sat or Swim Tempo):7M @ 95% of 10k TT pace


OFF or for time:

100m Farmers Walk 1.5/1 pood

50 Deadlifts 45% of 1RM

50 Burpees




Swim (SS Sun, 3S Sat or Bike Tempo):

1000m @ 95% of last 800m TT

Bike (SS Sun, 3S Sat or Swim Tempo):

20M @ 85% of 10M TT pace

Run (SS Sun, 3S Sun): 10M TT23 - TEMPO/TT DAY - D1/W8


37/139

3 rounds of:

7 Broad Jumps

12 Burpees AFAP

Rest as needed between rounds. Broad

jumps are for distance (quality);

burpees are as fast as possible.

CFE Strength & Conditioning WOD

Rest Day

Choose ONE of the following sports:Swim (SS Sun, 3S Off): 500m TT


Run (SS Sun, 3S Sat): 5k @ wk 7 10M

TT pace

C2 Row (SS Sun): 5k @ 10k TT pace


OFF or as many rounds as possible in

7:00 of

10 Air Squats

15 AbMat Sit ups

20 Double Unders


38/139


Rest Day



Bike (SS Sun, 3S Sat or Run Tempo):


Run (SS Sun, 3S Sat or Bike Tempo): 2-

4 x 5k @ 90% of 5k TT pace, 5:00-

10:00 rest between, hold efforts within

2:00-3:00

Row (SS Sun): 2-4 x 2k @ 90% of 2k

TT pace, 5:00-10:00 rest between, hold

efforts within 1:00-2:00


For time:

100 Double Unders

50 Burpees

50 Air Squats

100 Double Unders


& Conditioning WOD or Strength &



Swim (SS Sun, 3S Off): 1000m @ 85%

of 800m TT paceBike (SS Sun, 3S Sat): 2-4 x 12M @

10M TT pace, spin/rest 5:00-10:00, hold

each effort within 2:00-3:00

Run (SS Sun, 3S Sun): 10k TT

Row (SS Sun): 8k TT



Overhead Squat, 95/65 pounds

Toes-to-Bar

Ring Dips


39/139


Rest Day



Bike (SS Sun, 3S Off): 3 x 10M @ wk

10 10M pace, 5:00-10:00 spin/rest, hold

each effort within 3:00-4:00

Run (SS Sun, 3S Sat): 3 x 5k @ 10k TT

pace, 5:00-10:00 rest, hold each effort

within 2:00-3:00

C2 Row (SS Sun): 3 x 2k @ 5k TT

pace, 2:00-3:00 rest, hold each effort

within 1:00-2:00


OFF or 5 sets of


seconds:

3 Burpees

5 KB Swings

Rest 1:00 between rounds. Post

number of rounds per set to comments.

3+ Hours Before CFE Strength &

Conditioning WOD


Swim (SS Sun, 3S Sat): 800m @ 5 sec

slower per 100m than 500m TT pace

Bike (SS Sun, 3S Sun or Run TT): 10M-

30M TT

Run (SS Sun, 3S Sun or Bike TT): 5k-

15k TT

C2 Row (SS Sun): 2k-10k TT


40/139

Sunday



were a single sport (SS) or multi sport (3S) athlete

w/ the ability to do one short interval (SI) per week

and one long interval (LI) per week per sport andor an added Stamina (Tempo/TT) on Saturday and

or Sunday. Each sport will be labeled as to which

day you should follow. This is how most athletes

(novice to pro) are training following this program.

Feel free to mix it back up any way you like. You

will not offend us.

MAY/JUNE

Str

CF

Endurance



12 -


41/139

Monday Tuesday







as possible. Think of a ball bouncing off the floor.

You may choose to utilize bands, chains, boxes,

boards, or whatever your little heart desires to

mix it up and add to either of these. Remember

ME is Max effort and DE is Dynamic and for

speed!

CrossFit: Will post 4-6 days per week. We will

not post WODs each day. Follow as close to

prescription as possible. Scaling is a MUST

for the intention of sticking to standards of

movement, period. Most of these workouts

are intended to be less than 10-15 min withlots of intensity (but NOT limited too these

time domains). If you are weak sauce in one

of the 10 general physical skills (see CrossFit

Journal!) specific movement / exercise, time

domain, focus on this just until you are good

at it. We will not post workouts each day,

sometimes just time standards. This means

you get more involved. Both the Strength and

CrossFit will be referred to as CFE Strength &

Conditioning.



5-10 min rest


sets

15 GHD Sit Ups

15 GHD Glute Ham Raises


12 min AMRAP


3 Thruster 135/95

25 Double Unders

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)


DE: Push Press

5-10 min rest

CrossFit: 3, 5, 7, 9, 7, 5, 3 reps of

Hand Stand Push ups

Toes to Bar

Ring Dips

Power Snatch 135/95

Weighted Vest (20lbs 50lbs / 10lbs 25lbs)

10Min Cindy

AMRAP: 5 pull ups + 10 push ups + 15 squats

3+ Hours Before or After CFE Strength &Conditioning WOD

Swim: 3 6 x 200 w/ 90sec rest (SS Tues, 3S

Mon)

13 - 14 -


42/139

Wednesday









NOT keep up with the demand, scale it back, as

this is about progression, not destruction. If you

want to row/C2 add 25 meters to every 100m on the

run. That simple.

1 - MID WEEK 1

ME: Strict Press

Diane


Deadlift 225/150

Hand Stand Push Ups

8 - MID WEEK 2

ME: Sumo Deadlift

5-10 min rest


into

100 double unders

50 GHD Sit ups


20 box jumps 20/18

15 -


43/139

Thursday Friday


skill based work for each and every sport including

strength, running, or gymnastics (these are

examples. Everything you do here should involve

technique training and warm up, cool downs)

based movements, you are not following this siteas intended. There is more work involved here than

just lacing up your shoes and running 2-3 hrs at a

time. Period.


Strength:

DE: Good Mornings

5 10 min rest 50%-70% of your Good

Morning 1RM and perform 122 or 83

on 90 seconds to 30 seconds rest. Goal

is SPEED

OFF, or wod of choice < 10 min

Swim: 2 5 x 200 w/ 90sec rest (SS Thurs, 3S

Friday)

9 - SHORT INTERVALS - D1/W2 10 -


Swim (SS Th): 15 25 x 50 on 1 min

16 - 17 -


44/139

Saturday


CrossFit: Off / or

5 rounds:

3 OHS 185/125

7 burpees

11 -

18 -


45/139

Sunday



were a single sport (SS) or multi sport (3S)

athlete w/ the ability to do one short interval (SI)

per week and one long interval (LI) per week persport and or an added Stamina (Tempo/TT) on

Saturday and or Sunday. Each sport will be

labeled as to which day you should follow. This

is how most athletes (novice to pro) are training

following this program. Feel free to mix it back

up any way you like. You will not offend us.

MAY/JUNE

Str

CF

End



46/139

Bike: 10M T/TT (SS Sun, 3S Tempo 90% Sun)

12 - TEMPO - D2/W2


Bike: 15M @ 90% of 10M TT pace (SS Sun, 3S

Sun)



Bike (SS Sun, 3S OFF): 12M TT



47/139

3+ Hours Before CFE Strength & Conditioning WOD

Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT

Pace



Bike (SS Sun, 3S Sun or Swim TT + Bike LI): 20M

TT



48/139




CFE Strength & Conditioning Rest DayChoose ONE of the following sports:

Swim (SS Sun, 3S Sat or Bike Tempo): 1000m @

95% of last 800m TT

Bike (SS Sun, 3S Sat or Swim Tempo): 20M @ 85%

of 10M TT pace


24 - TEMPO/ TT DAY - D2/W8


49/139



AUG 31 - TEMPO/TT DAY - D2/W9


Bike (SS Sun, 3S Sat or Run Tempo): 15M @ 85%of 15M TT pace



50/139


Bike (SS Sun, 3S Sat): 2-4 x 12M @ 10M TT pace,

spin/rest 5:00-10:00, hold each effort within 2:00-

3:00



Bike (SS Sun, 3S Off): 3 x 10M @ wk 10 10M pace,

5:00-10:00 spin/rest, hold each effort within 3:00-

4:00


CFE Strength & Conditioning WOD Rest Day or

Strength & Conditioning Recovery

Bike (SS Sun, 3S Sun or Run TT): 10M-30M TT


51/139

Monday Tuesday







as possible. Think of a ball bouncing off the

floor. You may choose to utilize bands, chains,

boxes, boards, or whatever your little heart

desires to mix it up and add to either of these.

Remember ME is Max effort and DE is Dynamic

and for speed!

CrossFit: Will post 4-6 days per week. We

will not post WODs each day. Follow as

close to prescription as possible. Scaling

is a MUST for the intention of sticking to

standards of movement, period. Most of

these workouts are intended to be lessthan 10-15 min with lots of intensity (but

NOT limited too these time domains). If

you are weak sauce in one of the 10

general physical skills (see CrossFit

Journal!) specific movement / exercise,

time domain, focus on this just until you

are good at it. We will not post workouts

each day, sometimes just time standards.

This means you get more involved. Both

the Strength and CrossFit will be referred

to as CFE Strength & Conditioning.



5-10 min rest


sets

15 GHD Sit Ups15 GHD Glute Ham Raises


12 min AMRAP


3 Thruster 135/9525 Double Unders

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S

Wed)


DE: Push Press

5-10 min rest

CrossFit: 3, 5, 7, 9, 7, 5, 3 reps of

Hand Stand Push ups

Toes to Bar

Ring Dips

Power Snatch 135/95

Weighted Vest (20lbs 50lbs / 10lbs

25lbs)

10Min Cindy

AMRAP: 5 pull ups + 10 push ups + 15

squats


52/139


Conditioning WOD

Bike: 3 6 x 2M w/ 2 min spin/rest between

(SS Tues)


DE: Sumo Deadlift

5-10 minutes rest


5 Clean and Jerk 155/105

15 KB Swings 1.5 pood/1.0 pood

25 Push ups


7 Back Squats (225/150)

7 Chest-to-Bar Pull ups (C2B)


Conditioning WOD


Bike (SS Tue, 3S Wed): 6 x 1M, 2:00spin/rest



ME: Floor Press

5-10 minutes rest

9-6-3 for time of:

Push Jerk 185/125

Dead Hang Pull ups



10 Burpees





Bike (SS Tue, 3S Wed): 3 6 x 4:00,

spin/rest 4:00, hold avg. watts/distance of

last weeks 4:00 TTs or better


ME: Good Morning (Narrow Stance)

5-10 minutes Rest


53/139

Annie

50-40-30-20-10 for time of:

Double Unders

Sit ups

12-15-21-15-12 for time of:

Box Jumps 24/20

Handstand Push Ups

Deadlifts 185/125




Bike (SS Tue, 3S Wed): 6 10 x 1k,

rest/spin 2:00, hold within 3-5 seconds


DE: Bench Press

5-10 minutes rest

Cindy

As many rounds as possible in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats


3 Front Squats 70% 1RM

6 Box Jumps 30/24

Row 9 cals

Rest 5:00 between each round


Conditioning WODChoose ONE of the following sports:

Tosh


Work:Rest ratio of 1:1. Rest the exact time it

takes to complete each distance in a set. For

example, run 200m in 35 seconds, rest 35

seconds, run 400m in 75 seconds, rest 75

seconds, etc.


DE: Sumo Deadlift

5-10 minutes rest


54/139

For time:

Row 1000m

50 Thrusters 45#

40 Hand-Release Push ups


20 Burpees

10 Pull ups

Row 1000m


50 Double Unders


15 OHS 75% 1RM


Conditioning WOD

Bike (SS Tue, 3S Wed): 2-4 x 1k, spin/rest

1:30, hold within 3-5 seconds, then follow

with 2-4 x 2k, spin/rest 2:00, hold within 3-5

seconds


ME: Bench Press

Post load(s) to comments.

5-10 minutes rest


20 Push ups


5 Push Jerk 65% of 1RM

For time:

4 Rope Climbs 15

100 Double Unders

4 Rope Climbs 15

100 Double Unders


Conditioning WOD


spin/rest 5:00


ME: Good Morning (Wide Stance)



55/139


9 Hang Power Clean 155/115

12 Box Jumps 24/20


JT

In honor of Petty Officer 1st Class Jeff

Taylor, 30, of Little Creek, VA, who was

killed in Afghanistan June 2005


Handstand Push ups

Ring Dips

Push ups


Conditioning WOD

Bike (SS Tue, 3S Wed): 3-7 x 2k, 1:30

spin/rest, hold within 3-5 seconds


DE: Chin ups


5-10 minutes rest


12 Ring Dips

9 Overhead Squats 135 pounds/95 pounds

12 Box Jumps 24/20


9 Thrusters 95/65

12 Pull ups

Row 15 calories



Conditioning WOD

Bike (SS Tue, 3S Wed): 3-7 x 5 min,

spin/rest 3:00-4:00, hold highest distancepossible across efforts


DE: Sumo Deadlift


5-10 minutes rest

For time:

30 Box Jumps 20/18Walking Lunge, 40 steps

50 Pull ups

60 Ring Push ups

70 AbMat Sit ups

80 Air Squats


Burpees

Back Extensions



56/139


Conditioning WOD


spin/rest 2:00


ME: Pull ups

Post type of pull up, load(s) and rep(s) to comments.


5 Deadlifts, 275/185 pounds10 Burpees

8:00 time limit. Post time to comments.


Conditioning WOD

Bike (SS Tue, 3S Wed): 3-5 x 5k, spin 1M or

rest 5:00 between, hold each effort within 5-

10 seconds


57/139

Wednesday









NOT keep up with the demand, scale it back, as this

is about progression, not destruction. If you want to

row/C2 add 25 meters to every 100m on the run.

That simple.

1 - MID WEEK 1

ME: Strict Press

Diane


Deadlift 225/150

Hand Stand Push Ups

8 - MID WEEK 2

ME: Sumo Deadlift

5-10 min rest


into100 double unders

50 GHD Sit ups


20 box jumps 20/18


58/139

15 - MID WEEK 3

DE: Barbell Rows

5-10 minutes rest


9 Lateral Burpees

15 Box Jumps 24/20

Row 500m

22 - MID WEEK 4

DE: Box Squats

5-10 minutes rest


9 Pull ups

12 Push Press 95/65

50m Farmers Walk 1.5/1.0 pood

29 - MID WEEK 5

ME: Push Press

5 10 minutes rest


59/139

Grace

30 reps for time of:

Clean & Jerk 135/95

6 - MID WEEK 6

ME: Sumo Deadlift

5-10 minutes rest

5-4-3-2-1 for time of:

Squat Clean 75% 1RM

Lateral Burpees

Post time to comments.

13 - MID WEEK 7

DE: Barbell Row

5-10 minutes rest


60/139


15 Push ups

15 Box Jumps 24/20

15 Toes to Bar

20 - MID WEEK 8

DE: Box Squat


5-10 minutes rest

5 sets of 3:00 AMRAP:

5 Burpees

7 Box Jumps 24/20


Rest 1:00 between sets

27 - MID WEEK 9

ME: Weighted Towel Pull ups



61/139


1 Rope Climb 15

3 Deadlifts 275

5 Chest-to-Bar (C2B) Pull ups

3 - MID WEEK 10

ME: Sumo Deadlift


5-10 minutes rest


3 Deadlifts at 75% of 1RM


10 - MID WEEK 11

DE: Press


5 rounds, each for time, of:

Sprint 100m

Bear Crawl 50m

Sled Pull 50m, 90/60

Rest 1:00 between rounds. Post time per round to

comments.


62/139

17 - MID WEEK 12

DE: Front Squat


10! (10, 9, 8, 73, 2, 1, reps) for time of:

Push Press, 95/65 poundsBox Jumps, 24/20

Toes to Bar

24 -


63/139

Thursday Friday


skill based work for each and every sport

including strength, running, or gymnastics

(these are examples. Everything you do here

should involve technique training and warm up,

cool downs) based movements, you are notfollowing this site as intended. There is more

work involved here than just lacing up your

shoes and running 2-3 hrs at a time. Period.


Strength:

DE: Good Mornings

5 10 min rest 50%-70% of your

Good Morning 1RM and perform

122 or 83 on 90 seconds to 30

seconds rest. Goal is SPEED


Bike: 2 6 x 2M w/ 2 min spin/rest

between (SS Friday, 3S Sun or

T/TT)


ME: Chin ups

5-10 min rest

OFF, or wod of choice < 8 min 8 x AMRAP 90 on : 90 off

5 pull ups, 5 power cleans 135/95, 5

burpees

you have 90 seconds to get as

many rounds as possible of the

above exercises and then rest 90

seconds. repeat 8 times.


64/139

Bike (SS Th, 3S Sun or T/TT): 8 10 x 1/2M on

2Min


ME: Front Squat (Wide Stance)

5-10 minutes rest


10:00 AMRAP:

10 GHD Sit-ups

10 Goblet Squats 2 pood/1.5 pood

15 Toes-to-Bar (T2B)


Conditioning WOD OR Strength & Conditioning

Recovery

Bike (SS Thurs, 3S Fri): 3 6 x 4:00 TT, spin/rest

4:00


DE: Press

5 10 minutes rest

OFF

As many rounds as possible in15:00 of:

3 15 Rope Climbs


20 Push ups



Recovery

Bike (SS Thur, 3S Sat or T/TT ): 4 8 x 1M,

spin/rest 90 seconds, hold within 3-5 seconds




65/139


3:00 AMRAP KB Swings 1.5/1.0

3:00 Active Rest

3:00 Box Jumps 20

3:00 Active Rest

3:00 KB Push Press 1.5/1.0

3:00 Active rest

3:00 Row for calories

Post numbers for each AMRAP to

comments.


Conditioning WOD


Bike (SS Thu, 3S Sun or T/TT): 2 5 x 5:00 @ 95%

of 4:00 TT pace, spin/rest 4:00, hold within 3-5

seconds



ME: Pull ups

5-10 minutes rest

Post type of pull up, load(s) and/or

rep(s) to comments.

OFF


minutes of:

5 Hang Power Cleans 95/65

10 Pull ups

20 Double Unders

Post rounds to comments.


Recovery


Swim (SS Thu, 3S Fri): 10-20 x 50m on 0:45, hold

within 3-5 seconds

Bike (SS Thu, 3S Sun or T/TT): 4-6 x 1k @ 90% of

wk 5 1k pace, rest/spin 2:00, hold within 3-5

seconds, then follow 1k efforts with 1 x 1k TT

Run (SS Thu, 3S Sat or T/TT): 4-8 x 400m, rest



ME: Front Squat

5-10 minutes rest


66/139

OFF or Gymnastics WOD skill work

Fran


Thrusters 95/65

Pull ups



Recovery

Bike (SS Thu, 3S Fri): 3-6 x 2M, spin/rest 3:00, hold

within 3-5 seconds


DE: Dips (Ring or Bar)

Post type of dips, load(s), and

rep(s) to comments.

Spend at least 15 minutes working your business

using the MobilityWOD

As many rounds as possible in

15:00 of:



20 GHD Sit ups


Recovery

Bike (SS Thu, 3S Sun or T/TT): 4-7 x 2k, spin/rest




Post load(s) and rep(s) to

comments.

5-10 minutes rest


67/139

OFF

10! (10, 9, 8, 73, 2, 1 reps) for

time of:

Front Squat 135/95

Push Jerk 135/95

Toes to Bar



Recovery

Bike (SS Thu, 3S Fri): 3-6 x 5:00, spin/rest 3:00-

4:00, hold distance steady across all efforts


ME: Push Press or Push Jerk

Post exercise, load(s) and rep(s) to

comments.

Work on flexibility from the Gymnastics WOD


6 Push Jerk 185/125

9 Lateral Burpees




Recovery

Bike (SS Thu, 3S Sat or T/TT): 6-12 x 1M, spin/rest1:00, hold within 3-5 seconds


ME: Back Squat

Post load(s) and rep(s) to

comments.

5-10 minutes rest

OFF or 10:00 of Muscle Up skill work

As many rounds as possible in 8:00

of:


7 Chest-to-Bar Pull ups

Post rounds to comments. Compare

to 6.14.2011.


68/139



Recovery

Bike (SS Thu, 3S Fri): 3-7 x 5 min, 3:00-4:00

spin/rest, hold highest average distance possible

across all efforts


DE: Barbell Rows


OFF

As many unbroken* rounds as

possible in 12:00 of:

3 Thrusters, 135 pounds/95 pounds

21 Double Unders

*Unbroken: Thrusters must beconsecutive and double unders

must be consecutive.



Recovery

Bike (SS Thu, 3S Fri): 4-8 x 1k TT, spin 2M between

25 - 26 -


69/139

Saturday


CrossFit: Off / or

5 rounds:

3 OHS 185/1257 burpees

11 - TEMPO D1/W2

Off or

Helen:

3 Rounds for Time:

Run 400m + 21 KBS @ 1.5 pood / 1

pood + 12 pull ups


70/139


OFF or 5 rounds for time of:

5 Deadlifts 275/185

15 Double Unders


OFF or

5:00 AMRAP:

5 Squat Clean & Jerk 135/95

10 Ring Dips

Rest 3:00

5:00 AMRAP:

10 Deadlifts 135/95

10 Double Unders



71/139



Lateral Burpees

GHD Sit-ups



Handstand Push ups

Ring Push ups

Back Extensions


Swim (SS Sun, 3S Sat or Run Tempo):

1000m @ 85% of 1000m TT pace


Run (SS Sun, 3S Sat or Swim Tempo):

7M @ 95% of 10k TT pace



72/139

OFF or for time:


50 Deadlifts 45% of 1RM

50 Burpees




Swim (SS Sun, 3S Sat or Bike Tempo):

1000m @ 95% of last 800m TT

Bike (SS Sun, 3S Sat or Swim Tempo):




3 rounds of:

7 Broad Jumps

12 Burpees AFAP

Rest as needed between rounds. Broad

jumps are for distance (quality);

burpees are as fast as possible.



73/139

OFF or as many rounds as possible in

7:00 of

10 Air Squats

15 AbMat Sit ups

20 Double Unders


For time:

100 Double Unders

50 Burpees

50 Air Squats

100 Double Unders



Overhead Squat, 95/65 pounds

Toes-to-Bar

Ring Dips

147817496 crossfit endurance

Documents