CrossFit JTM

Monday, 30 January 2012

2012-01-30T18:40:00.002-06:00

Only 1 hero this week, but we'll finish it with the pensacola double bridge run and then eat some crap on Super Bowl Sunday.

Anyway -
"Bradley"
10 RFT
sprint 100m
10 pull-ups
sprint 100m
10 burpees
Rest 0:30

Friday, 27 January 2012

2012-01-27T15:03:00.001-06:00

Hero challenge, cont'd.

"Jerry"
Run 1 mile
Row 2k
Run 1 mile

Thursday, 26 January 2012

2012-01-27T15:02:00.001-06:00

ME Squat
3x5 or 5x3

15-12-9
c2b pull-up
burpee
kb swing, 24kg

Wednesday, 25 January 2012

2012-01-25T08:58:00.001-06:00

'Elizabeth'
21-15-9
Clean (squat), 135#
Ring Dip

Monday, 23 January 2012

2012-01-23T18:07:00.002-06:00

Hero challenge, continued.

"Coe"
10 RFT
10 thruster, 95#
10 ring push-ups

Hit it up with Mrs. JTM.

Sunday, 22 January 2012

2012-01-22T13:14:00.001-06:00

Rest day. Use it well.

We've got two more hero WODs next week AND and named girl next week. F..k me. Whose stupid idea was the hero challenge anyway? And why was I stupid enough to commit to participating? Stupid is as stupid does I guess.

AFAIK next week brings Coe, (squat) Elizabeth and Jerry.

PS: If you haven't found it yet, go check out Juli Bauer's site. http://www.paleomg.com
We love her. Almost as much as Shana. Sorry Juli. Shana is from the Dirty South and that gives her the advantage. Plus, if it wasn't for her, Leah P and the other women from the 2010 Atlanta Sectional, Mrs. JTM wouldn't be a CrossFitter.

Saturday, 21 January 2012

2012-01-22T12:52:00.001-06:00

FWB MetroDash!

Friday, 20 January 2012

2012-01-19T20:09:00.002-06:00

2012 Heroes challenge continues (a.k.a. stupid is as stupid does)

"Danny"
AMRAP 20:00
30 Box Jump (24")
20 Push Press (115#)
30 Pull-up

I JUST SAW A REEBOK CROSSFIT COMMERCIAL ON NBC DURING "PARKS AND RECREATION". AWESOME!!!

(Too bad I'll have to scale this wod to 95# or 50% of reps per round)

If you're following along & you're a btwb member, our Garage Gym is there as CFTJM. BTW, there are 924 posts here. WOW. It's all been blur.

Thursday, 19 January 2012

2012-01-19T20:00:00.002-06:00

5 RFT
30 Double Under
15 Wallball
10 GHD Situp

Wednesday, 18 January 2012

2012-01-18T20:11:00.000-06:00

AMRAP 20:00
Row 250m
10 burpee
10 ring dip

This was a regional qualifier WOD from the 2009 European Regional.
I can't F'n figure out how to work the tags functionality with the new blogger interface so I can't back tag it with all of the other times we've done this WOD. It's BS.

Tuesday, 17 January 2012

2012-01-17T09:25:00.000-06:00

Hero challenge 2/71

"Wittman"
7 RFT:
15 KB Swing 24kg
15 Power Clean, 95#
15 Box Jump, 24"

Saturday, 13 December 2012

2012-01-13T21:21:00.001-06:00

Run 1ok

(Pensacola Beach Run)

Friday, 13 October 2012

2012-01-13T14:19:00.001-06:00

"Bradshaw"
10 RFT
3 HSPU
6 DL @ 225
12 pullup
24 DU

Thursday, 12 January 2012

2012-01-12T19:00:00.000-06:00

Revival.

I haven't been updating this because we've been following the main page wod and I've been lazy about updating it. I haven't posted at BX in quite a while either. They probably think I died or something.

Anyway, we're changing gears over here.

One of the LCF trainers is undertaking the following task:
Do every, yes every hero wod in the course of 1 year. This is no easy task and I intend join him and to chronicle my journey here.

I'll probably throttle back some in February once the Open begins, and scale when my body is crying for a break, but other than that, it's on.

ps, I'm dragging Mrs. JTM along with me.

Saturday, 17 December 2011

2011-12-17T07:53:00.000-06:00

MP wod:

5 RFT
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Friday, 16 December 2011

2011-12-17T07:51:00.001-06:00

MP Rest day

Thursday, 15 December 2011

2011-12-17T07:49:00.000-06:00

MP WOD:

3 RFT
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

eeeyup

2011-12-14T21:39:00.000-06:00

'nuf said.

I found this at http://rxgirlsmiami.com/2011/10/20/rx-girls-miami-10-20-11/ ... Thanks Monik!

Wednesday, 14 December 2011

2011-12-14T18:11:00.002-06:00

Wednesday 111214

Deadlift 5-5-5-5-5 reps

13 December 2011

2011-12-13T16:18:00.000-06:00

haven't posted in a while... too much other stuff going on. I've been hitting the MP wod lately.

todays:
Tuesday 111213

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
------------

Thursday, 24 November 2011

2011-11-24T10:50:00.000-06:00

Happy Thanksgiving.
--------------------

Strength:
ME Box Squat

Conditioning:
3 RFT
5oom row
12 muscle ups

Endurance:
Rest Day

--------------------------

OR
150 burpees, for time

Wednesday, 23 November 2011

2011-11-23T11:20:00.001-06:00

Strength: Rest Day

Conditioning: Rest Day

Endurance:
Run: 2 x 2M @ 90% of 2M TT pace, hold splits within 1:00-1:30, rest 5-10 minutes between efforts

------------------
Strength & Conditioning Recovery:

This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.

3 sets with light to medium weight of:
GHD Sit ups, 15 reps (extend knees aggressively)
GHD Hip Extensions, 15 reps
KB/DB Swings, 15 reps
Bench Press, 15 reps
Pull ups, 15 reps

Remember, this is a recovery tool and is not a timed workout.

-------------
BTW, this is ~10 days behind the current CFE main page wod.
http://www.crossfitendurance.com/page/3/

Tuesday, 22 November 2011

2011-11-22T14:30:00.000-06:00

Strength:
Rest Day

Conditioning:
21 Thrusters, 95/65 pounds
Row 500m
18 Thrusters, 95/65 pounds
Row 500m
15 Thrusters, 95/65 pounds
Row 500m

*If no rower is available, then run 300m.*

Monday, 21 November 2011

2011-11-21T13:49:00.000-06:00

Strength:
Rest Day

Conditioning:
“Elizabeth”
21-15-9 reps of:
Clean, 135/95 pounds
Ring dips

Endurance:
Rest Day

Sunday, 20 November 2011

2011-11-20T20:43:00.000-06:00

Strength:
DE: Weighted Dead Hang Pull ups 12 sets of 2 reps @ 50% of 1RM on 0:45
If athlete cannot maintain explosive/fast reps, then no load should be used.

Conditioning:
“Diane”
21-15-9 reps for time of:
Deadlifts, 225/155 pounds
Handstand Push Ups

Endurance:
“Short Tosh”
Run: 3 x (100m + 200m + 400m)

Saturday, 19 November 2011

2011-11-20T20:40:00.002-06:00

Strength: Rest Day

Conditioning: Rest Day

Endurance: Rest Day

w00t happy birthday to me

Friday, 18 November 2011

2011-11-20T20:37:00.000-06:00

Strength: Rest Day

Conditioning:
4 rounds for time of:
Row 500m
30 Box Jumps, 24″/20″
30 KB Swings, 1.5 pood/1 pood

Endurance:
Work:Rest 1:2

Run: 3 x 1200m TT

Thursday, 17 November 2011

2011-11-20T20:35:00.001-06:00

Strength:
ME: Weighted Dead Hang Pull ups

Conditioning WOD:

For time:
2 Rope Climbs, 15′
100 Double Unders
2 Rope Climbs, 15′
100 Double Unders
10:00 time cap. Post time to comments.

Endurance:
Off

Wednesday, 16 November 2011

2011-11-20T20:32:00.001-06:00

Strength:
Rest Day

Conditioning: OFF or
“J.T.”
21-15-9 reps of:
Handstand Push ups
Ring dips
Push ups

Endurance:
Run: 10M TT

Tuesday, 15 November 2011

2011-11-20T20:30:00.002-06:00

Strength:
Rest Day

Conditioning:
Rest Day

Endurance:
Rest Day

Monday, 14 November 2011

2011-11-15T09:42:00.001-06:00

Strength:
DE: PP 12x2 @55% on 0:45

Conditioning:
5 RFT
15 hang (squat) clean, 135/95 pounds
30 push up

Endurance:
Rest Day

Sunday, 13 November 2011

2011-11-13T20:18:00.000-06:00

Strength:
Deadlift 5-5-5-5-5

Conditioning: Rest Day

Endurance:
3-5 x 1000m, rest 3:00, hold efforts within 3-5 seconds

Saturday, 12 November 2011

2011-11-13T20:15:00.000-06:00

Strength:
ME: Box Squat

Conditioning:
"Lynne"
5 rounds for max reps of:
Bench Press at Body Weight
Pull ups

Endurance: Rest Day

Friday, 11 November 2011

2011-11-13T20:13:00.000-06:00

Strength: Rest Day

Conditioning: Rest Day

Endurance:
Run 10 x 100m with 10-20 pound vest, rest 2:00

------------------------------
We chose to do this instead of the planned WOD:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Thursday, 10 November 2011

2011-11-13T20:09:00.000-06:00

Strength:
ME: Push Press

Conditioning:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
---------------

We took a rest day. we've got pullups, pushups and squats coming up tomorrow.

Wednesday, 09 November 2011

2011-11-09T07:54:00.001-06:00

Strength: Rest Day

Conditioning:
10 thrusters, 135/95
15 pullup
4oom run
20 thruster, 95/65
15 pullup
6oom run
30 thrusters, 45/35
15 Pull ups
800 meter run

Endurance:
5M @ 90% of 10k pace

Tuesday, 08 November 2011

2011-11-08T14:47:00.000-06:00

Strength:
ME Deadlift

Conditioning:
'Renee'
50-40-30-20-10
Double Under
10-8-6-4-2
Deadlift (275/185)

Endurance:
Rest Day

Monday, 07 November 2011

2011-11-07T10:02:00.001-06:00

Strength: Rest Day

Conditioning: Rest Day

Endurance: Rest Day

MUCH NEEDED.

Sunday, 06 November 2011

2011-11-07T10:01:00.001-06:00

Strength: Rest Day

Conditioning:
5 RFT
2oom run
15 hspu
15 pullup

Endurance:
Run - 9x 1:00 effort/1:00 rest

Saturday, 05 November 2011

2011-11-07T10:00:00.001-06:00

Strength: Rest Day

Conditioning:

'Elizabeth'
21-15-9
Clean 135/95
Ring Dip
* We did the power clean version

Endurance: Rest Day.

Friday, 04 November 2011

2011-11-04T09:44:00.000-05:00

Strength:
ME Back Squat

Conditioning:
3 RFT
20 pullup
30 pushup
40 situp
50 squat
Rest 3:00 between rounds

Endurance:
'Tosh'
3 x (2oom + 4oom + 8oom)
Work:Rest = 1:1. Rest the exact time it takes to complete each interval
in a set.

Thursday, 03 November 2011

2011-11-04T09:41:00.001-05:00

Strength: Rest day

Conditioning: Rest day

Endurance: Rest day

---
Looks like this cycle is a 3:1.

Wednesday, 03 November 2011

2011-11-02T10:43:00.000-05:00

Double up.
-------------

Strength: Rest day

Conditioning:
4 RFT
Run 4oom
30 GHD hip ext.

Endurance:
3+ Hours _Before_ Conditioning WOD
Run 5k

Tuesday, 01 November 2011

2011-11-01T19:47:00.002-05:00

Strength: Rest Day

Conditioning:
3 RFT
5oom row
21 Power Snatch 75/45

Endurance: Rest Day

Monday, 31 October 2011

2011-10-31T06:00:00.002-05:00

Strength:
DE: Power Clean 12 sets of 2 reps @ 65% of 1RM on 0:45

Conditioning WOD:
21-15-9 reps for time of:
OHS, 95/65 pounds
HSPU

Endurance:
Rest day.

Sunday, 30 October 2011

2011-10-30T17:47:00.000-05:00

Strength: Rest day.

Conditioning: Rest day.

Endurance:
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Saturday, 29 October 2011

2011-10-30T17:46:00.000-05:00

Strength:
ME Hang Power Clean

Conditioning: Rest day

Endurance:
Rest Day

Friday, 30 September 2011

2011-10-30T17:45:00.000-05:00

Strength: Rest day.

Conditioning:
“Cindy”

AMRAP 20
5 pull ups
10 push ups
15 squats

OR

“Mary”
AMRAP 20

5 hspu
10 pistols
15 pullups

Endurance:
Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

Thursday, 27 October 2011

2011-10-30T17:42:00.000-05:00

Strength:
ME: Deadlift

Conditioning:
7 RFT:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups

Endurance:
Rest day

Wednesday, 26 October 2011

2011-10-30T17:40:00.000-05:00

Strength: Rest Day..

Conditioning: Rest Day..

Endurance:
2-3 x 5k @ 10k TT pace or faster, rest 5:00-15:00, hold efforts within 1:00-2:00

Tuesday, 25 October 2011

2011-10-24T19:52:00.000-05:00

B Tempo / TT Day 1 Week 8

Strength: Rest Day

CFE Strength & Conditioning WOD:

For time:
Row 1000m
9 Back Squats, 155/105 pounds
Row 750m
15 Back Squats, 115/75 pounds
Row 500m
21 Back Squats, 95/65 pounds

Endurance: Rest day

Sunday, 23 October 2011

2011-10-24T19:47:00.000-05:00

The day after Julie's Halloween party.

Must. Get. Back. On. Track.

Saturday, 22 October 2011

2011-10-24T17:59:00.001-05:00

Barbells for B( o )( o )Bs @ LCF..

Grace, "old skool version" (squat clean)
30 reps (full) Clean and Jerk, 135#

Cash Out: "Annie"
50-40-30-20-10
double under, abmat situp (unanchored)

Friday, 21 October 2011

2011-10-24T17:57:00.000-05:00

well, we're way off the map and we've got the barbells for boobs fundraiser tomorrow.

I was planning on death by pullup, but changed the wod to this -

partner wod - for reps:
P1 row 250m / P2 AMRAP
P2 row 250m / P1 AMRAP
-
pullup
kettlebell swing
box jump
burpee

Thursday, 20 October 2011

2011-10-24T17:52:00.001-05:00

I missed the trainer WOD this morning b/c I was too lazy...
Back to CFE after the weekend... Guess I needed a reset.

Another recent MP WOD
3 RFT
10 OHS, 135/95
50 DU

--

Wednesday, 19 October 2011

2011-10-24T17:50:00.000-05:00

I'm off my game.

Instead of TT/Long run we did a variation on the MP wod from a couple days ago

10 RFT
1oom run
10 pullup
1oom run
10 pushup
1oom run
10 situp
1oom run
10 squat

(MP wod was 5rft, 200m runs and 20each)

Tuesday, 18 October 2011

2011-10-18T08:28:00.001-05:00

B Tempo / TT Day 1 Week 7

Strength: Rest Day

CFE Strength & Conditioning WOD:
AMRAP 10

20 Double Unders
50m Sled Pull, 135/95 pounds
50m Sprint

Endurance:
Rest Day

Remember:
Strength & Conditioning Recovery:

This can and should be done the day of races, after T/TT efforts, and/or
after intervals as needed.

3 sets with light to medium weight of:
GHD Sit ups, 15 reps (extend knees aggressively)
GHD Hip Extensions, 15 reps
KB/DB Swings, 15 reps
Bench Press, 15 reps
Pull ups, 15 reps

Remember, this is a recovery tool and is not a timed workout.

Monday, 17 October 2011

2011-10-18T08:25:00.001-05:00

B Long Intervals Day 2 Week 7

Strength:
ME: Zercher Squat

5-10 minutes rest then CFE S&C WOD

CFE Strength & Conditioning WOD:

3 rounds for time of:
3 Box Squats at 80% of 1RM
5 Box Jumps, 30″/24″
7 Pull ups

Endurance:
Rest day

Sunday, 16 October 2011

2011-10-18T08:24:00.001-05:00

B Long Intervals Day 1 Week 7

Strength: Rest Day

CFE Strength & Conditioning WOD: Rest Day

Endurance:
Run: 2-3 x 1M, rest 4:00, hold efforts within 10-15 seconds

Saturday, 15 October 2011

2011-10-15T14:21:00.001-05:00

B Mid Week 7

Strength:
DE: Weighted Pull ups 12 sets of 2 reps @ 60% of 1RM on 0:45

CFE Strength & Conditioning WOD:
As many rounds as possible in 12:00 of:
6 Push Press, 155/105 pounds
9 Deadlifts, 155/105 pounds
12 Burpees

Endurance:
Rest Day

Friday, 14 October 2011

2011-10-15T13:51:00.000-05:00

B Short Intervals Day 2 Week 7

Strength: Rest Day

CFE Strength & Conditioning WOD:
Skill Work:
50 Pistols
50 Turkish Get ups, 25 R/L (use difficult but manageable weight)

For time:
100 Double Unders
100 Hand Release Push Ups
100 Air Squats

Endurance:
3+ Hours Before or After CFE Strength & Conditioning WOD
Run: 4-6 x 400m, rest 1:00, hold efforts within 2-3 seconds

Thursday, 13 October 2011

2011-10-13T08:51:00.001-05:00

Strength:
DE: Sumo Deadlift
12 x 2 @ 65% of 1RM on 0:45

CFE Strength & Conditioning WOD:
"Litvinov Sprint"
3 rounds, each for time, of:
8 Front Squats, 75% 1RM
300m Sprint

Endurance:
Rest Day

Wednesday, 12 October 2011

2011-10-12T18:52:00.000-05:00

B Tempo / TT Day 2 Week 6

Strength: Rest Day

CFE Strength & Conditioning WOD: Rest Day

Endurance:
Run 5k TT

-----------------------
Strength and Conditioning Recovery:

This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.

3 sets with light to medium weight of:
GHD Sit ups, 15 reps (extend knees aggressively)
GHD Hip Extensions, 15 reps
KB/DB Swings, 15 reps
Bench Press, 15 reps
Pull ups, 15 reps

Remember, this is a recovery tool and is not a timed workout.

Tuesday, 11 October 2011

2011-10-12T18:49:00.000-05:00

B Tempo / TT Day 1 Week 6

Strength: Rest Day

CFE Strength & Conditioning WOD:

AMRAP 7:00
7 DB Thrusters, 40/20 pounds (ea. hand)
7 Ring Push ups

Endurance:
Rest Day

Monday, 10 October 2011

2011-10-10T09:20:00.000-05:00

B Short Intervals Day 2 Week 6

Strength:
ME: Push Jerk

CFE Strength & Conditioning WOD:
Heavy Grace!
30 Clean & Jerks, 155/105 pounds

----------------------------

Happy Anniversary Baby!

Sunday, 09 October 2011

2011-10-10T09:18:00.000-05:00

B Short Intervals Day 1 Week 6

Strength: Rest Day

CFE Strength & Conditioning WOD: Rest Day

Endurance:

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

Run: 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

--------------

We're taking a rest day. Anniversary Weekend!

Saturday, 08 October 2011

2011-10-08T06:00:00.000-05:00

B Mid Week 6

Strength:
ME: Sumo Deadlift

CFE Strength & Conditioning WOD:
5 rounds for time of:
5 Sumo Deadlifts, 275/185 pounds
12 Unbroken* KB Swings, 2/1.5 pood
*7 burpee penalty on the spot for setting KB down prior to completing reps

10:00 time cap. Scale as needed in order to ensure time is under 10:00. Post time to comments.

Friday, 07 October 2011

2011-10-07T06:00:00.006-05:00

B Long Intervals Day 2 Week 6

Strength: Rest Day

CFE Strength & Conditioning WOD:
3 rounds for time of:
500m Row
12 Push Press, 135/95
15 GHD Sit ups

Endurance:
Run: 6-10 x 600m, rest 2:00, hold efforts within 2-3 seconds

Thursday, 06 October 2011

2011-10-06T06:00:00.001-05:00

B Long Intervals Day 1 Week 6

Strength:
DE: Floor Press 12 sets of 2 reps @ 60% of 1RM on 0:45

CFE Strength & Conditioning WOD:

For time:
10 Chest-to-Bar Pull ups
20 Ring Dips
30 Box Jumps, 24″/20″
40 Toes-to-Bar
50 Double Unders
60 Burpees

Wednesday, 05 October 2011

2011-10-05T06:00:00.001-05:00

B Tempo / TT Day 2 Week 5

Strength: Rest Day

CFE Strength & Conditioning WOD: Rest Day

Endurance:
Strength & Conditioning Recovery should follow endurance workout

Run: 10k @ 13.1M TT pace

Tuesday, 04 October 2011

2011-10-04T06:00:00.006-05:00

B Tempo / TT Day 1 Week 5

Strength: Rest Day
CFE Strength & Conditioning WOD:

AMRAP 5:00
3 Overhead Squats, 95/65 pounds
6 Push ups
9 Air Squats

------
Rest Day for JTM

Monday, 03 October 2011

2011-10-03T06:00:00.002-05:00

B Long Intervals Day 2 Week 5

Strength:
DE: Front Squat 6 sets of 3 reps on 1:00 @ 75% of 1RM

CFE Strength & Conditioning WOD:
“Diane”
21-15-9 reps for time of:
Deadlift, 225/150 pounds
HSPU

Sunday, 02 October 2011

2011-10-01T16:23:00.000-05:00

B Long Intervals Day 1 Week 5

Strength: Rest Day

CFE Strength & Conditioning WOD: Rest Day

Endurance:
Run: 6-8 x 2:00 on, 2:00 off

Saturday, 01 October 2011

2011-10-01T06:00:00.001-05:00

B Mid Week 5

Strength:
ME: Floor Press

CFE Strength & Conditioning WOD:
4 rounds for max reps of:
0:30 Ring Push ups, 0:15 off
0:30 Box Jumps 20″, 0:15 off
0:30 Double Unders

Rest 1:00 between rounds.

http://www.crossfitendurance.com/b-mid-week-5/

Friday, 30 September 2011

2011-09-30T06:00:00.002-05:00

B Short Intervals Day 2 Week 5

Strength: Rest Day

CFE Strength & Conditioning WOD:
As many rounds as possible in 8:00 of:
9 Pull ups
9 GHD Sit ups
9 Air Squats

Endurance:
Run (SS Tue, 3S Tue): 10 x 30 seconds max effort, rest 2:00 between each rep

Thursday, 29 September 2011

2011-09-29T06:00:00.000-05:00

B Short Intervals Day 1 Week 5

Strength:
ME: Front Squat

CFE Strength & Conditioning WOD:
15-12-9-6 for time of:
Front Squat, 95/65 pounds
Handstand Push ups

Endurance:
Off

http://www.crossfitendurance.com/b-short-intervals-day-1-week-5/

Wednesday, 28 September 2011

2011-09-27T06:00:00.002-05:00

B Tempo / TT Day 2 Week 4

Strength: Rest Day

CFE Strength & Conditioning WOD: Rest Day

Endurance:
CFE Strength & Conditioning WOD Rest Day
Run (SS Sun, 3S Sun): 10k – 13.1M TT

http://www.crossfitendurance.com/b-tempo-tt-day-2-week-4/

Tuesday, 27 September 2011

2011-09-27T06:00:00.000-05:00

B Tempo / TT Day 1 Week 4

Strength: Rest Day

CFE Strength & Conditioning WOD:

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

http://www.crossfitendurance.com/b-tempo-tt-day-1-week-4/

Monday, 26 September 2011

2011-09-26T06:00:00.002-05:00

B Short Intervals Day 2 Week 4

Strength:
DE: Barbell Rows 8 sets of 3 reps on 1:00 @ 65% of 1RM

CFE Strength & Conditioning WOD:

5 rounds for time of:
5 Squat Cleans @ 65% of 1RM
Run 100m
10 GHD Sit ups

http://www.crossfitendurance.com/b-short-intervals-day-2-week-4/

Sunday, 25 September 2011

2011-09-25T06:00:00.011-05:00

B Short Intervals Day 1 Week 4

Strength: Rest Day

CFE S&C WOD:
Rest Day

Endurance:
Run: 6-8 x (1:30 on, 1:00 off)

http://www.crossfitendurance.com/b-short-intervals-day-1-week-4/

Saturday, 24 September 2011

2011-09-24T06:00:00.000-05:00

B Mid Week 4

Strength:
DE: Deadlift 12 sets of 2 reps @ 60% of 1RM

CrossFit:
As many rounds as possible in 18:00 of:
7 Overhead Squats, 135/95 pounds
9 Pull ups
21 Double Unders

http://www.crossfitendurance.com/b-mid-week-4/

Friday, 23 September 2011

2011-09-23T06:00:00.000-05:00

B Long Intervals Day 2 Week 4

Strength: Rest Day

CFE Strength & Conditioning WOD:

5 rounds of:
0:30 Burpees, 0:30 off
0:30 Box Jumps 24″/20″, 0:30 off
0:30 Push Press 115/75 pounds, 0:30 off

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

Run: 1 x 1M TT, rest 5:00, then 2-4 x 600m, rest 1:30, hold 600m efforts within 2-3 seconds

Interval sets should follow TT efforts.

Thursday, 22 September 2011

2011-09-22T06:00:00.000-05:00

B Long Intervals Day 1 Week 4

Strength:
ME: Weighted Dead Hang Pull up

CFE Strength & Conditioning WOD:

For time:
3 Rope Climbs, 15′
21 KB Swings, 2/1.5 pood
3 Rope Climbs, 15′
21 KB Swings, 2/1.5 pood

10:00 time limit. At the top of every minute perform 5 burpees.

http://www.crossfitendurance.com/b-long-intervals-day-1-week-4/

Wednesday, 21 September 2011

2011-09-21T06:00:00.004-05:00

B Tempo / TT Day 2 Week 3

Endurance:
10M @ 85% 15k TT pace

Tuesday, 20 September 2011

2011-09-20T06:00:00.000-05:00

B Tempo / TT Day 1 Week 3

CrossFit:
100 Double Unders
100 Hand-release Push ups
100 Air Squats
100 AbMat Sit ups
100 Double Unders

http://www.crossfitendurance.com/b-tempo-tt-day-1-week-3/

Monday, 19 September 2011

2011-09-19T12:44:00.002-05:00

B Long Intervals Day 2 Week 3

Strength:
ME: Deadlift

CrossFit:

3 rounds for time of:
5 Dead Stop Deadlifts @ 75% of 1RM
7 Unbroken Chest-to-Bar Pull ups
9 Toes-to-Bar

Athlete must reset between each rep of the deadlift; touch n’ go is not allowed.

http://www.crossfitendurance.com/b-long-intervals-day-2-week-3/

Sunday, 18 September 2011

2011-09-18T06:00:00.000-05:00

CrossFit:
Practice L-Sit for 3:00 cumulative minutes
3:00 Barefoot Jump Roping mixing in as many variations as possible
5:00 Double Under skill work

Endurance:
3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Run: 4-6 x 800m, rest 2:00, hold efforts within 3-5 seconds

http://www.crossfitendurance.com/b-long-intervals-day-1-week-3/

Saturday, 17 September 2011

2011-09-17T06:00:00.007-05:00

B Mid Week 3

Strength:
DE: Push Press 12 sets of 2 on 1:00 @ 55% of 1RM

CrossFit:
As many rounds as possible in 12:00 of:
12 Front Squats, 155/115 pounds
15 Ring Dips

http://www.crossfitendurance.com/b-mid-week-3/

-----------------
OR

Fight Gone Bad VI Fundraiser
3 Rounds for reps:
1:00 Wall-ball: 20 pound ball, 10 ft target. (Reps)
1:00 Sumo deadlift high-pull: 75 pounds (Reps)
1:00 Box Jump: 20" box (Reps)
1:00 Push-press: 75 pounds (Reps)
1:00 Row: calories (Calories)
1:00 Rest

Friday, 16 September 2011

2011-09-16T06:00:00.002-05:00

B Short Intervals Day 2 Week 3

CrossFit:
“Jack”
In honor of Army Staff Sgt. Jack M. Martin III
As many rounds as possible in 20 minutes of:
10 Push Press, 115/85 pounds
10 KB Swings, 1.5/1 pood
10 Box Jumps, 24″/20″

Endurance:
3+ Hours Before or After CFE Strength & Conditioning WOD
Run: 8-12 x 100m, rest 1:00, hold efforts within 2-3 seconds or foul

Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 50 burpees for time.

http://www.crossfitendurance.com/b-short-intervals-day-2-week-3/

Thursday, 15 September 2011

2011-09-15T06:00:00.001-05:00

B Short Intervals Day 1 Week 3

Strength:
DE: Box Squat 8 x 3 reps on 1:00 @ 65% of 1RM

CrossFit:
5 rounds, each for time, of:
5 Power Clean, 185/125 pounds
10 Burpees
Run 50m
Rest 4:00 between rounds.

http://www.crossfitendurance.com/b-short-intervals-day-1-week-3/

Wednesday, 14 September 2011

2011-09-14T06:00:00.001-05:00

B Tempo / TT Day 2 Week 2

Endurance:
Run 15k TT

http://www.crossfitendurance.com/b-tempo-tt-day-2-week-2/

Tuesday, 13 September 2011

2011-09-13T06:00:00.001-05:00

B Tempo / TT Day 1 Week 2

CrossFit:
100ft Farmer’s Walk 95/65
15 Burpees
100ft Bear Crawl
15 Burpees
100ft Farmer’s Walk 95/65

For time.
Endurance:
Off

http://www.crossfitendurance.com/b-tempo-tt-day-1-week-2/

Monday, 12 September 2011

2011-09-12T06:00:00.000-05:00

B Short Intervals Day 2 Week 2

Strength:
ME: Push Press

5-10 minutes rest

CrossFit:
As many rounds as possible in 8:00 of:
3 Thrusters, 135/95 pounds
7 Clapping Push ups

Endurance:
Off

http://www.crossfitendurance.com/b-short-intervals-day-2-week-2/

Sunday, 11 September 2011

2011-09-11T06:00:00.001-05:00

B Short Intervals Day 1 Week 2

CrossFit:
Rest Day

Endurance:
30:90
Run: 8-12 x 0:30, rest 0:90

http://www.crossfitendurance.com/b-short-intervals-day-1-week-2/

Saturday, 10 September 2011

2011-09-10T06:00:00.002-05:00

B Mid Week 2

Strength:
ME: Box Squat
Post loads and reps to comments.

5-10 minutes rest

CrossFit:
4 RFT:
3 Back Squats @ 75% of 1RM
5 Box Jumps, 30″/24″
7 Lateral Burpees

Endurance:
Off

http://www.crossfitendurance.com/b-mid-week-2/

Friday, 09 September 2011

2011-09-09T06:00:00.001-05:00

CrossFit:

Row 500m, rest 2:00
21 KB Swings @ 1.5/1 pood, rest 2:00
12 Pull ups, rest 2:00

Perform each movement as fast as possible. Repeat 2 more times for a total of 3 rounds.

Endurance:
Long Intervals 1:2

Run (SS Tue, 3S Tue): 3-5 x 1200m TT
Work:Rest of 1:2.
Rest 2x as long as it takes to perform each effort.

http://www.crossfitendurance.com/b-long-intervals-day-2-week-2/

Thursday, 08 September 2011

2011-09-08T06:00:00.002-05:00

B Long Intervals Day 1 Week 2

Strength:
DE:
Bench Press 12 x 2 reps on 1:30 @ 55% of 1RM

5-10 minutes rest

CrossFit:
“The Chief”
AMRAP 3:00
3 Power Cleans, 135 pounds/95 pounds
6 Push ups
9 Air Squats
Rest 1:00.
Repeat for a total of 5 cycles.

Endurance:
Off

http://www.crossfitendurance.com/b-long-intervals-day-1-week-2/

Wednesday, 07 September 2011

2011-09-07T06:00:00.008-05:00

B Tempo / TT Day 2 Week 1

CFE Strength & Conditioning
Rest Day

Endurance:
Run 10k @ 85% of 10k TT pace

http://www.crossfitendurance.com/b-tempo-tt-day-2-week-1/

Tuesday, 06 September 2011

2011-09-05T19:25:00.001-05:00

B Tempo / TT Day 1 Week 1

Perform the following tests

L-Sit for time, rest 2:00
Max Double Unders in 2:00, rest 2:00
Max Box Jumps in 2:00, rest 2:00
Max Kipping Pull ups in 2:00

http://www.crossfitendurance.com/b-tempo-tt-day-1-week-1/

Monday, 05 September 2011

2011-09-04T18:48:00.000-05:00

Strength:
DE: Good Morning 12 x 2 reps on 1:00 @ 60% of 1RM

CrossFit:
7 rounds, each for reps, of:
0:30 Deadlifts, 135 pounds
0:15 rest
0:30 Push ups
0:15 rest
0:30 KB Swings, 24kg
Rest 1:00 between rounds. Score total reps per round.

Endurance:
Off

http://www.crossfitendurance.com/b-long-intervals-day-2-week-1/

------------------------------------------------------------
Or if you're participating:
-------------------------------------------------------------
@LCF 07:30
- 31 Heroes

“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps