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.
CFE STRENGTH & CONDITIONING WOD: 21-15-9 for time of: Clean & Jerk, 95/65 pounds Burpees Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. 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. Multi-Sport (3S): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (OFF): 500m TT Bike (SUN): 20M TT Run (SAT): 8M @ 85% effort/RPE Post sport and times to comments. Carl Paoli showing how its done at the Freestyle Connections Gymnastics Movement Seminar
STRENGTH: a) DE Box Squat 8 sets of 3 reps @ 65% of 1RM on 1:00 b) DE Bench Press 8 sets of 3 reps @ 65% of 1RM on 1:00 Complete all sets of Box Squat before moving on to (b). Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: 5 rounds: 0:30 Lunges, 0:30 off 0:30 Farmers Walk, 0:30 off 0:30 Hand-release Push ups, 0:30 off Post load for farmers walk and total reps to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. 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. Multi-Sport (3S): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (FRI): 6 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds Bike (SUN or Time Trial): 4 x 2M, spin/rest 2:00, hold all splits within 3-5 seconds Run (SAT or Tempo): 4 x 800m, rest 3:00, hold all splits within 3-5 seconds Post sport and times to comments. Juvie Gonzalez, 13.1 Los Angeles
CFE STRENGTH & CONDITIONING WOD: Rest Day Spend at least 45 minutes on recovery. Post recovery tools to comments. ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day Single-Sport (SS): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. 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 (TUE): 4 x 1500m, rest 3:00, hold all splits within 3-5 seconds Post sport and times to comments. Multi-Sport (3S): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (FRI): 6 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds Bike (SUN or Time Trial): 4 x 2M, spin/rest 2:00, hold all splits within 3-5 seconds Run (SAT or Tempo): 4 x 800m, rest 3:00, hold all splits within 3-5 seconds Post sport and times to comments. Kirk Warner, 90kg Clean & Jerk PR, prior to the SF Tri Treasure Island
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 Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (TUE): 10 x 75m on 2:00, hold all splits within 2-3 seconds Bike (TUE): 9 x (1:00 TT, 2:00 off) Run (TUE): 8 x 200m, hold all splits within 2-3 seconds, rest 2:00 C2 Row (TUE): 8 x 250m TT, rest 4:00 Post sport and times to comments. Multi-Sport (3S): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (MON): 10 x 50m on 1:15-1:30, hold all splits within 2-3 seconds Bike (WED): 8 x 1/2M (800m), hold all splits within 3 seconds, spin/rest 3:00 Run (TUE): 10 x 100m TT, rest 3:00 Post sport and times to comments. CrossFit Endurance Seminar, USMC Force Recon Company, Camp Pendleton, CA WHITEBOARD WEDNESDAY
CFE STRENGTH & CONDITIONING WOD: Five rounds for time of: 5 Push Presses, 135/95 pounds 7 Supine Ring Rows 9 Toes-to-bar Post time to comments. – Zone 5 Endurance Post thoughts to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (TUE): 10 x 75m on 2:00, hold all splits within 2-3 seconds Bike (TUE): 9 x (1:00 TT, 2:00 off) Run (TUE): 8 x 200m, hold all splits within 2-3 seconds, rest 2:00 C2 Row (TUE): 8 x 250m TT, rest 4:00 Post sport and times to comments. Multi-Sport (3S): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (MON): 10 x 50m on 1:15-1:30, hold all splits within 2-3 seconds Bike (WED): 8 x 1/2M (800m), hold all splits within 3 seconds, spin/rest 3:00 Run (TUE): 10 x 100m TT, rest 3:00 Post sport and times to comments. Selina Moreno, 28th Annual Longest Causeway Run
