Rest Day

Monday September 13, 2010

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Do CFE Strength & Conditioning WOD or CrossFit Main Site WOD

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CFE Strength & Conditioning WOD

Overhead Squat:
5-3-3-1 Rest 2min between sets
Rest 5min
2 Reps On the minute for 6 minutes
Snatch @ 75% of 1RM
Rest 5min
25 Skin the Cats, use good control and full range of motion.

CFE Cert, CrossFit Morristown.
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The New CFE Line at LifeAsRx

1:1 Intervals

3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of the Following Sports

Swim, Bike, Run, C2

45 sec on, 45 sec off, 1:30 on. 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3 min on, 3 min off, 1:30 on, 1:30 off, 45 sec on, Done.

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CFE Strength & Conditioning WOD
16min AMRAP
8 Chest To Bar Pull ups
8 Dead Lifts 155/105
8 Lateral Burpees, 12" hurdle
Rest 5min
3min Hollow Rock, hold as long as possible
Mobility WOD




We are less than a week away from the first event in the CrossFit Sports series.
Put your skills to the test and try something new.

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Tempo 85-95%

CFE Strength & Conditioning Rest Day

Choose ONE of the following sports:

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

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CFE Strength & Conditioning WOD

Rest or do Strength & Recovery

3 Rounds of 10-15 reps of each exercise, WOD is not for time using. light to medium weight. Reps are done until you feel a burn in the target area or until the reps are attained. For recovery due to long races, Time Trials or after hard sport specific training sessions.

GHD Sit-Ups, GHD Hip Extensions, Kettlebell/ Dumbbell Swings, Bench Press or Push Ups,Pull Ups

TC Valentine"right", CrossFit Endurance Cycling Teams 1st registered member came up big in Texas with another National Team Sprint title win in the 40-49 age bracket along with his teammates, Vic McQuaid and Anthony Galvan. Congrats guys, 2 years in row, impressive

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4x Intervals

3+ Hours After CFE Strength & Condtioning WOD
Choose ONE of the Following Sports
Swim: 4x6 min, Rest 2 min Between Intervals
Bike: 4x12 min, Rest 2 min Between Intervals
Run: 4x10 min, Rest 2 min Between Intervals
C2: 4x6 min, Rest 2 min Between Intervals

Keep Distances as Consistent as Possible, RPE 17 +

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CFE Strength & Conditioning WOD
6 Rounds For Time:
15 Situps w/wall ball 20lbs "touch floor on the up & down"
5 Hang Power Snatch 95/65
5 Jerks, Behind the neck
15 Air Squats

Mobility WOD





Robert Tuller #11, prepping his drop bags for his annual journey through the Wasatch Mountains, Wasatch Front 100mile Endurance Run. Finish #11, yeah, he'll do it.

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Rest Day

Do CFE Strength & Conditioning WOD or CrossFit Main Site WOD
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CFE Strength & Conditioning WOD

3x3 Front Squat @85% Rest 2min Between sets

Rest 5min

4 Rounds For Time Of:
10kb Swings 1.5/1pood
25 Double Unders

Mobility WOD

10:50x24hr CFE WOD,Katarina Visnar CrossFit Plamen

How Authors Really Make Money: The Rebirth Of Seth Godin And The Death Of Traditional Publishing.

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