Monday:
CF = Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
EI = 2 Rounds of: 1 min on 3 min off, 1 min on 3 min off, 1 min on 3 min off. No pacing; interval set is to be done as close to all out as possible on each interval.
Tuesday:
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Wednesday:
Hang power clean 3-3-3-3-3-3-3 reps
Thursday:
ES = Run 60 minutes (80-85% RPE 15-17).
Friday:
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Saturday:
CF = "Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
EI = 2 rounds of: 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill.
Go Heavy. Go Ballistic. Go Nuts.
Showing posts with label endurance. Show all posts
Showing posts with label endurance. Show all posts
Tuesday, November 23, 2010
Monday, November 15, 2010
Workouts - November 15 - 21
Monday
CF = 21, 15, 9 reps of:
Hang Power Cleans 95 lbs
Burpees
EI = 120:60 x 6 = 2 min on 1 minute off x 6
Tuesday
CF = Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Wednesday
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Thursday
Run 5 miles (80-85%, RPE 15-17 http://www.crossfitendurance.com/rpe-scale/ )
Friday
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Saturday
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
EI = AMRAP 20 of run 200m, rest 30sec. Complete as many rounds as possible in the 20 minute time frame, rest is included as part of the 20 minutes
CF = 21, 15, 9 reps of:
Hang Power Cleans 95 lbs
Burpees
EI = 120:60 x 6 = 2 min on 1 minute off x 6
Tuesday
CF = Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Wednesday
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Thursday
Run 5 miles (80-85%, RPE 15-17 http://www.crossfitendurance.com/rpe-scale/ )
Friday
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Saturday
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
EI = AMRAP 20 of run 200m, rest 30sec. Complete as many rounds as possible in the 20 minute time frame, rest is included as part of the 20 minutes
Monday, November 8, 2010
Workouts November 8-15
Monday
CF = 30 Squat Clean and Jerks (155 pounds for men, 105 pounds for women)
EI = Run 2 miles; 20:10 until completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period. Post Times/Rounds To Comments:
Tuesday
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Wednesday
"Barbara" = Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Thursday
Run 30 minutes for max distance.
Friday
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Saturday
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
EI (optional) = Run: 3x1000m, 2 min Recoveries, Best possible pace
CF = 30 Squat Clean and Jerks (155 pounds for men, 105 pounds for women)
EI = Run 2 miles; 20:10 until completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period. Post Times/Rounds To Comments:
Tuesday
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Wednesday
"Barbara" = Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Thursday
Run 30 minutes for max distance.
Friday
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Saturday
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
EI (optional) = Run: 3x1000m, 2 min Recoveries, Best possible pace
Thursday, November 4, 2010
Workouts - November 1-7
MONDAY
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
EI = Tabata Sprints: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
TUESDAY
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
WEDNESDAY
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
THURSDAY
Run 5 mile time trial
FRIDAY
AMRAP 20:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
SATURDAY
AMRAP 20:
10 Wallball shots, 20 pound ball
10 Sit-ups
10 Good-Mornings
EI = Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
EI = Tabata Sprints: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
TUESDAY
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
WEDNESDAY
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
THURSDAY
Run 5 mile time trial
FRIDAY
AMRAP 20:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
SATURDAY
AMRAP 20:
10 Wallball shots, 20 pound ball
10 Sit-ups
10 Good-Mornings
EI = Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Monday, October 18, 2010
Week Nine of Endurance Work - October 18-24
Monday, October 18, 2010
CF = "Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
EI = Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Tuesday, October 19, 2010
CF = Snatch balance 1-1-1-1-1-1-1
Wednesday, October 20, 2010
CF = For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Thursday, October 21, 2010
ES = Run: 5k Time Trial
Friday, October 22, 2010
CF = Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Saturday, October 23, 2010
CF (FB) = AMRAP 12:
5 Pull Ups
10 Push Ups
15 Double Unders
EI (Optional) = Run: 20lbs vest 3x(200m + 400m + 600m)
Rest the exact time it takes you to do each interval in each set, e.g. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Sunday, October 24, 2010 = REST
CF = "Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
EI = Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Tuesday, October 19, 2010
CF = Snatch balance 1-1-1-1-1-1-1
Wednesday, October 20, 2010
CF = For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Thursday, October 21, 2010
ES = Run: 5k Time Trial
Friday, October 22, 2010
CF = Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Saturday, October 23, 2010
CF (FB) = AMRAP 12:
5 Pull Ups
10 Push Ups
15 Double Unders
EI (Optional) = Run: 20lbs vest 3x(200m + 400m + 600m)
Rest the exact time it takes you to do each interval in each set, e.g. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Sunday, October 24, 2010 = REST
Tuesday, September 14, 2010
Week Four of Endurance Work (September 13-19)
Monday, September 13, 2010
S: Squat, Bench, Snatch
Tuesday, September 14, 2010
X: 15-12-9 of Thrusters/Pullups
Wednesday, September 15, 2010
EI: 2min rest between each: Row 4-5-6-5-4 minutes. Cover as much distance as possible on each interval.
Thursday, September 16, 2010
S: Squat, Press, Deadlift
Friday, September 17, 2010
X: 3 Rounds of: Run 800m, 30 Squat cleans (95), 30 Burpees
ES: Run 10k (85% first 5k; 95% last 5k) -- OR -- Row 3000m (85% first 1500m; recover 1min; 95% last 1500m)
Saturday, September 18, 2010
X: 7 Rounds of: 7 HSPUs, 7 Thrusters, 7 Knees to elbows, 7 deadlifts, 7 burpees, 7 KB Swings, 7 Pullups
Sunday, September 19, 2010
EI: Run 4x10 min (2 min rest between) -- OR -- Row 4x6 min (2 min rest between)
S: Squat, Bench, Snatch
Tuesday, September 14, 2010
X: 15-12-9 of Thrusters/Pullups
Wednesday, September 15, 2010
EI: 2min rest between each: Row 4-5-6-5-4 minutes. Cover as much distance as possible on each interval.
Thursday, September 16, 2010
S: Squat, Press, Deadlift
Friday, September 17, 2010
X: 3 Rounds of: Run 800m, 30 Squat cleans (95), 30 Burpees
ES: Run 10k (85% first 5k; 95% last 5k) -- OR -- Row 3000m (85% first 1500m; recover 1min; 95% last 1500m)
Saturday, September 18, 2010
X: 7 Rounds of: 7 HSPUs, 7 Thrusters, 7 Knees to elbows, 7 deadlifts, 7 burpees, 7 KB Swings, 7 Pullups
Sunday, September 19, 2010
EI: Run 4x10 min (2 min rest between) -- OR -- Row 4x6 min (2 min rest between)
Monday, September 6, 2010
Week Three of Endurance Work (September 6-12)
Monday, September 6, 2010
S: Squat, Bench, Clean
EI: 12x1 minute intervals, Rest 30sec between intervals. Hold maximal distance possible on each interval.
Tuesday, September 7, 2010
X: 21-15-9: Turkish Get-ups, alternating arms / Sots press (45# bar)
Wednesday, September 8, 2010
X: AMRAP 20min: 5xThruster, 7xHang Powerclean, 10xSumo DL High-Pull (95 pounds)
Thursday, September 9, 2010
ES: Row 5k; 80% for the first half, 90% for the last half.
Friday, September 10, 2010
X: 21-15-9: Pull-ups / HSPU
Saturday, September 11, 2010
S: Squat, Press, Deadlift
Sunday, September 12, 2010
EI: 2min rest between each: Row 4-5-6-5-4 minutes. Cover as much distance as possible on each interval.
S: Squat, Bench, Clean
EI: 12x1 minute intervals, Rest 30sec between intervals. Hold maximal distance possible on each interval.
Tuesday, September 7, 2010
X: 21-15-9: Turkish Get-ups, alternating arms / Sots press (45# bar)
Wednesday, September 8, 2010
X: AMRAP 20min: 5xThruster, 7xHang Powerclean, 10xSumo DL High-Pull (95 pounds)
Thursday, September 9, 2010
ES: Row 5k; 80% for the first half, 90% for the last half.
Friday, September 10, 2010
X: 21-15-9: Pull-ups / HSPU
Saturday, September 11, 2010
S: Squat, Press, Deadlift
Sunday, September 12, 2010
EI: 2min rest between each: Row 4-5-6-5-4 minutes. Cover as much distance as possible on each interval.
Monday, August 30, 2010
Week Two of Endurance Work (August 30 - September 5)
Monday, August 30, 2010
5 Rounds, 30sec on, 20sec off: Move from one exercise to the other in this order.
Double Unders
GHD Sit ups
Push ups
Seated Box Jumps. Sit on 12" box, Jump up onto the 30" Box.
Kettle Bell Swings 1.5 pood.
Then, 3+ Hours Later:
Run: 2 x 12min; 2min rest between. Cover as much distance as possible in each of the 2 intervals.
Tuesday, August 31, 2010
Squat, Bench Press, Power Clean
Wednesday, September 1, 2010
6 Rounds for Time of:
10 Chest to Bar Pullups
6 Broad Jumps
6 Ring Dips
Rest 5min
Dragon Flags 3x5, rest as long as needed between sets.
Then, 3+ Hours Later:
Tabata Run - 20:10 x 8 rounds
Thursday, September 2, 2010
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Friday, September 3, 2010
Squat, Press, Deadlift
Then, 3+ Hours Later:
Run 3 x 3min intervals; 3min rest between. Objective is to hold the Highest AVERAGE pace
Saturday, September 4, 2010
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Sunday, September 5, 2010
Run 12 x 1min intervals; 30sec rest between
5 Rounds, 30sec on, 20sec off: Move from one exercise to the other in this order.
Double Unders
GHD Sit ups
Push ups
Seated Box Jumps. Sit on 12" box, Jump up onto the 30" Box.
Kettle Bell Swings 1.5 pood.
Then, 3+ Hours Later:
Run: 2 x 12min; 2min rest between. Cover as much distance as possible in each of the 2 intervals.
Tuesday, August 31, 2010
Squat, Bench Press, Power Clean
Wednesday, September 1, 2010
6 Rounds for Time of:
10 Chest to Bar Pullups
6 Broad Jumps
6 Ring Dips
Rest 5min
Dragon Flags 3x5, rest as long as needed between sets.
Then, 3+ Hours Later:
Tabata Run - 20:10 x 8 rounds
Thursday, September 2, 2010
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Friday, September 3, 2010
Squat, Press, Deadlift
Then, 3+ Hours Later:
Run 3 x 3min intervals; 3min rest between. Objective is to hold the Highest AVERAGE pace
Saturday, September 4, 2010
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Sunday, September 5, 2010
Run 12 x 1min intervals; 30sec rest between
Tuesday, August 24, 2010
Weekly Template for Endurance Workouts
Since I'm training to run a half-marathon on October 30th, and I want to eventually run the Pike's Peak Marathon, I've created this weekly template for workouts somewhat based on CrossFit Endurance's schedule:
| M | T | W | Th | F | Sat | Sun |
| S | X | X | S | X | ||
| E | E | E | E | E |
where S = Strength workout, E = Endurance Workout, and X = CrossFit Workout
Week One of Endurance Work (August 23-29)
Monday, August 23, 2010
Starting Strength: Squat, Press, Clean
Then, 3+ Hours Later:
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint
Tuesday, August 24, 2010
Press - 3, 3, 2, 1, 1
Back Squats - 4, 3, 2, 2, 1, 1
3 Sets of (Not for time):
12 Ring Dips
20 Situps
20 Push Press @ 65
12 Overhead Lunges with 45 lb plate
Wednesday, August 25, 2010
For Time:
20 Power Cleans @ 135
Row 1 Mile
20 Front Squats @ 135
Row 800 Meters
20 Deadlifts @ 135
Then, 3+ Hours Later:
10 seconds on, 5 seconds off for 20 rounds.
Thursday, August 26, 2010
Run 8k, Tempo 85-90% RPE 16-18
Friday, August 27, 2010
Starting Strength: Squat, Bench, Deadlift
Then, 3+ Hours Later:
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Saturday, August 28, 2010
As Many Rounds in 16 Minutes of:
3 Power Snatches 95lbs
3 Overhead Squats 95lbs
15 Box Jumps 20"
15 Situps w/20 lb medball
3 Rounds of Max Reps (Not for time):
Handstand Pushups
Double Unders
Ring Rows
Sunday, August 29, 2010
Run: 2.5mile (Time Trial, Max Effort)
Starting Strength: Squat, Press, Clean
Then, 3+ Hours Later:
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint
Tuesday, August 24, 2010
Press - 3, 3, 2, 1, 1
Back Squats - 4, 3, 2, 2, 1, 1
3 Sets of (Not for time):
12 Ring Dips
20 Situps
20 Push Press @ 65
12 Overhead Lunges with 45 lb plate
Wednesday, August 25, 2010
For Time:
20 Power Cleans @ 135
Row 1 Mile
20 Front Squats @ 135
Row 800 Meters
20 Deadlifts @ 135
Then, 3+ Hours Later:
10 seconds on, 5 seconds off for 20 rounds.
Thursday, August 26, 2010
Run 8k, Tempo 85-90% RPE 16-18
Friday, August 27, 2010
Starting Strength: Squat, Bench, Deadlift
Then, 3+ Hours Later:
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Saturday, August 28, 2010
As Many Rounds in 16 Minutes of:
3 Power Snatches 95lbs
3 Overhead Squats 95lbs
15 Box Jumps 20"
15 Situps w/20 lb medball
3 Rounds of Max Reps (Not for time):
Handstand Pushups
Double Unders
Ring Rows
Sunday, August 29, 2010
Run: 2.5mile (Time Trial, Max Effort)
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