Our message is simple - Train Less. Go Faster! NYC Endurance focuses on improving your technique in cycling, running, rowing and swimming. By following our methodology you will become a faster, more efficient athlete. We believe that conventional distance training methods are a thing of the past and we are out to prove it! Learn more.
Friday, May 18, 2012
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STRENGTH:
ME: Box Squat
Post loads and reps to comments. Rest 5-10 minutes then perform CFE S&C WOD.
CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 8:00 of:
2 Rope Climbs, 15′
10 Back Squats, 185/135 pounds
Post rounds to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 5-7 x 200m TT, work:rest 1:2
Bike (THU): 4 x 5k, spin/rest 1:00, hold splits within 3-5 seconds
Run (THU): 3 x 1200m, rest 3:00, hold splits within 3-5 seconds
C2 Row (THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds
Ruck (THU): 3 x 1200m with 30# ruck or vest, rest 2:00, hold splits within 3-5 seconds
Post sport and distances/times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT or Tempo): 4 x 200m TT, work:rest 1:2
Bike (SUN or TT): 5 x 2M, spin/rest 90 seconds, hold splits within 3-5 seconds
Run (FRI): 3 x 800m, rest 2:00, hold splits within 3-5 seconds
Post sport and times to comments.
Thursday, May 17, 2012
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CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
Single-Sport (SS)
Choose ONE of the following sports:
Swim (THU): 5-7 x 200m TT, work:rest 1:2
Bike (THU): 4 x 5k, spin/rest 1:00, hold splits within 3-5 seconds
Run (THU): 3 x 1200m, rest 3:00, hold splits within 3-5 seconds
C2 Row (THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds
Ruck (THU): 3 x 1200m with 30# ruck or vest, rest 2:00, hold splits within 3-5 seconds
Post sport and distances/times to comments.
Multi-Sport (3S)
THU is a full 3S Rest Day.
Choose ONE of the following sports:
Swim (SAT or Tempo): 4 x 200m TT, work:rest 1:2
Bike (SUN or TT): 5 x 2M, spin/rest 90 seconds, hold splits within 3-5 seconds
Run (FRI): 3 x 800m, rest 2:00, hold splits within 3-5 seconds
Congratulations to Jeremy Kinnick, coached by Brian MacKenzie and Doug Katona, on returning to the CrossFit Games
Wednesday, May 16, 2012
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STRENGTH:
DE: Push ups 12 sets of 2-3 reps with accommodating resistance (bands or chains) on 0:30
Post resistance loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD.
CFE STRENGTH & CONDITIONING WOD:
"Lynne"
Five rounds for max reps of:
Bench Press @ body weight
Pull-ups
Rest as needed between rounds. This is not a timed workout.
Post load for bench press and reps for both exercises to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
"Short Tosh"
Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)
Bike (TUE): 3 x (1/4M + 1/2M + 1M)
Run (TUE): 3 x (100m + 200m + 400m)
C2 Row (TUE): 3 x (125m + 250m + 500m)
Ruck (TUE): 3 x (100m + 200m + 400m) with 20 pound ruck or vest (also known as "Heavy Short Tosh")
Each distance within a set should be performed as hard as possible.
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1
Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort
Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1
Post sport and distances/times to comments.
Tuesday, May 15, 2012
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CFE STRENGTH & CONDITIONING WOD:
Every 30 seconds for 6:00 complete:
1 Squat Snatch @ 65% of 1RM
then
Three rounds for time of:
9 Ring Dips
12 Front Squats, 135/95 pounds
Post load for Snatch and time for couplet to comments.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
"Short Tosh"
Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)
Bike (TUE): 3 x (1/4M + 1/2M + 1M)
Run (TUE): 3 x (100m + 200m + 400m)
C2 Row (TUE): 3 x (125m + 250m + 500m)
Ruck (TUE): 3 x (100m + 200m + 400m) with 20 pound ruck or vest (also known as "Heavy Short Tosh")
Each distance within a set should be performed as hard as possible.
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1
Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort
Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1
Post sport and distances/times to comments.
Guy Petruzzelli, Greenswell Duathlon
Monday, May 14, 2012
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STRENGTH:
DE: Good Morning 8 sets of 3 reps @ 70% of 1RM on 1:00
Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.
CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 15:00 of:
Row 500m
12 Goblet Squats, 1.5/1 pood
15 Toes-to-Bar
Post rounds to comments. Sub for 500m row is 400m run. SDHP is not a suitable movement substitution for this workout.
ENDURANCE WOD:
3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery if needed.
Single-Sport (SS)
Choose ONE of the following sports:
"Short Tosh"
Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)
Bike (TUE): 3 x (1/4M + 1/2M + 1M)
Run (TUE): 3 x (100m + 200m + 400m)
C2 Row (TUE): 3 x (125m + 250m + 500m)
Ruck (TUE): 3 x (100m + 200m + 400m) with 20 pound ruck or vest (also known as "Heavy Short Tosh")
Each distance within a set should be performed as hard as possible.
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1
Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort
Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1
Post sport and distances/times to comments.
CrossFit Endurance Seminar, , Chicago, IL
