CFE Long Intervals

CFE Long Intervals

Choose ONE of the following sports:

• Swim (THU): 6 x 200m on +/- 2:45 or less recovery, deviate no more than 3-5 seconds
• Bike (THU): 3 x 5k TT, spin/rest 5:00
• Run:2–5x800mw/3minrest(SSThurs,3S Sat or T/TT)
• C2 (THU): 2 x 500m with 1:00 rest between + 2 x 1000 with 3:00 rest between, deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m

Post sport and times to comments.

Butcher Time!

Down at CrossFit Worthy, we got to try out the new Butcher. It's like a Prowler.

Here's the WOD Jeremey cooked up for us:

4 rounds, not timed. Rest between rounds.

• 25m high Butcher Push 50#
• 25m low Butcher Push 50#

Man, oh man, can that thing do you in! I think 10 minutes of that would get you ready for hill climbing in most sports - power and speed.  

Power Cleans, Burpees, Squats

Post workout and none the worse for wear.

Warmup 10’

Gymnastic warmup 2

Skill 5’

Hollow Body

STRENGTH WOD:

• ME: Good Morning

Work up to a 3RM. Post loads to comments.

5-10 minutes rest then CFE S&C WOD.

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 3:00 of:

• 3 Power Cleans, 165/105 pounds
• 6 Burpees
• 9 Air Squats

Rest 1:00. Complete for a total of five cycles.

Post number of rounds per cycle to comments.

Stretching 5’

MWOD - 10’

KB Arm Bar Stretch

CFE Short Intervals

Kirsten ready to run in a new outfit!

CFE Short Intervals:

Choose ONE of the following sports:

Swim (TUE): 20 x 25m on 0:30, deviate no more than 2-3 seconds

Bike (TUE): 10 x 1/4M on 1:00, deviate no more than 2-3 seconds

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

Row (TUE): 6 x 500m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.

Deadlifts, Toes To Bar, Lateral Burpees

 Paleo Chick looking good with the deadlifts.

Warmup 10’

Gymnastic warmup 1

Skill 5’

• Gymnastic Volume  10 minutes

STRENGTH:

• DE: Barbell Row 10 sets of 3 reps on 1:30

Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

5 rounds for time of:

• 5 Deadlifts, 275/185 pounds
• 7 Toes-to-Bar
• 10 Lateral Burpees

Post time to comments.

Time limit 20 minutes

Stretching 5’

MWOD - 10’ Episode 329/365:  Pumpkin Patch Back, Halloween Herniation?

Watch, then cat-cow your back.

Push Press, Lateral Burpees, Pull-ups

Sarah having a treat after her workout.

Warmup 10’

Gymnastic warmup 1

Skill 5’

• Pistol 10 each leg

Strength 10’

• Max Effort (ME): Bench Press

Work up to a 3RM. Post loads to comments.

5-10 minutes rest then CFE S&C WOD.

WOD

3 rounds for time of:

• 7 Push Presses, 155/115 pounds
• 9 Lateral Burpees
• 11 C2B Pull ups

*Games competitors: Pull ups should be unbroken. 10 air squat on-the-spot penalty for each brreak.

Post time and number of penalties to comments.

Time limit 15 minutes

Stretching 5’

MWOD - 10’

• Hamstring tension/release 4 x each side.

CFE Long Intervals

CFE: LONG INTERVALS

Choose ONE of the following sports:

• Swim (TUE): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds
• Bike (TUE): 5 x 5:00 TT, spin/rest 3:00
• Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds
• C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.

Deadlifts, Burpees, Onramp 1

Welcome to newest client, Cindi.  She starts her Onramp with:

200 Jump Rope Singles
15 - 12 - 9 of:

• Squats
• Push-ups
• Ring Rows

200 Jump Rope Singles

Time: 9:15  Way to go, Cindi!

Warmup 10’

Gymnastic warmup 2

MWOD - 10’

• Banded Squat 2’

Skill 5’

• L-sit x 2

Strength 10’

• Max Effort (ME): Back Squat

Work up to a 3RM or 1RM. Post loads to comments.

5-10 minutes rest then CFE Strength & Conditioning WOD

WOD

On the minute for 12 minutes:

• 2 Deadlifts @ 70% of 1RM
• 7 Burpees

Post deadlift load to comments.

Stretching 5’

CFE TT/Pace

ENDURANCE WOD:

Choose ONE of the following sports:

Swim (SUN): 800m @ 1000m TT pace

Bike (SUN): 30 minutes @ 85% effort/RPE

Run (SUN): 5M @ 90% of 10k TT pace

C2 Row (SUN): 2 x 2k, hold splits within 0:30, rest 5:00 between

Post sport and times/distance to comments.

CFE Long Intervals

Refeuling afterwards.

LONG INTERVALS 

ENDURANCE WOD:

Choose ONE of the following sports:

Swim (THU): 8 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (THU): 6 x 2M, spin/rest 2:00, hold all 2M efforts within 3-5 seconds

Run (THU): 4 x 1200m, rest 3:00, hold all splits within 3-5 seconds

C2 Row (THU): 4 x 1500m, rest 3:00, hold all splits within 3-5 seconds

Post sport and times to comments.

Power Snatches, Toes To Bar, Run

Charles ME snatch work from the other day.

Workout #2

Warmup 10’

Gymnastic warmup 1

Skill 5’

Back levers

STRENGTH:

Back Squat 5 x 3 @ 80% sets across

First work set after warm up should be at 80% of 1RM. Post loads to comments.

5-10 minutes rest then CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

• 7 Power Snatches, 115/75 pounds
• 9 Toes-to-bar
• Sprint 50m (sub 50 jump rope singles)

Post time to comments.

Time limit 15 minutes

Stretching 5’

MWOD - 10’ Episode 362/365: The Hip Demands Of The Upright Torso

1. Jump from knees to squat.
2. repeat with hands behind head.
3. repeat with hands locked overhead.