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
Post Times To Comments:
Tempo run this morning. Went out way to fast for the first 5K 22:46. Then, 25 minutes of tempo on the bike trainer. Thirdly, Second 5K 23:08. Need gotta slow down more in the beginning so I have enough left to go harder. Getting better though. Finally, thanks to all who have their lives on 9/11 and are currently over seas defending our country.
ReplyDeleteI like the format of having the endurance workout and the strength workout posted one after the other for the same day. I've been following the workouts for a month or so, trying to get a sense of some of the principles behind the programming. Seeing S&C and endurance together makes it a bit easier to see how they might fit together. Thanks for the programming. I appreciate the time these workouts save me in my run training, and I'm looking forward to a half-marathon PR this fall (hopefully)!
ReplyDelete-Nick
What happened to the other Crossfit Endurance site?
ReplyDelete