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CFE STRENGTH & CONDITIONING WOD: As many rounds as possible in 10:00 of: 12 Push Presses, 95/65 pounds 12 Wall Ball Shots, 20/16 pounds Post rounds to comments. ENDURANCE: 3+ Hours Before or After CFE Strength & Conditioning WOD "Sport (DAY)" refers to when a workout is designed/programmed to be performed during the week. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 6 x 3:00 TT, rest 2:00 Bike (TUE): 3-5 x 6:00, spin/rest 3:00, hold highest distance possible across all sets Run (TUE): 2 x 12:00 TT, rest 5:00 C2 Row (TUE): 2 x 12:00 TT, rest 5:00 Post sport and distances/times to comments. Multi-Sport (3S) Choose ONE of the following sports: Swim (MON): 8 x 200m on 3:00, deviate no more than +/- 3-5 seconds Bike (WED): 4 x 6:00 TT, spin/rest 3:00 Run (TUE): 2 x 12:00 TT, rest 5:00 Post sport and distances/times to comments. Penny Gully,

STRENGTH: DE: Good Morning 8 sets of 3 reps @ 65% of 1RM on 0:45 Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: "Amanda" 9-7-5 reps for time of: Muscle ups Snatches, 135/95 pounds Post time to comments. Muscle ups should be as close to CFG standard as possible. ENDURANCE: 3+ Hours Before or After CFE Strength & Conditioning WOD "Sport (DAY)" refers to when a workout is designed/programmed to be performed during the week. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 6 x 3:00 TT, rest 2:00 Bike (TUE): 3-5 x 6:00, spin/rest 3:00, hold highest distance possible across all sets Run (TUE): 2 x 12:00 TT, rest 5:00 C2 Row (TUE): 2 x 12:00 TT, rest 5:00 Post sport and distances/times to comments. Multi-Sport (3S) Choose ONE of the following sports: Swim (MON): 8 x 200m on 3:00, deviate no more than +/- 3-5 seconds Bike (WED): 4 x 6:00 TT, spin/rest 3:00 Run (TUE): 2 x 12:00 TT, rest 5:00 Post sport and distances/times to comments. San Jose State Women’s Swim Team winning their first WAC Championship on February 25, 2012. Coaches: Sage Hopkins, Pete Raykovich, Jaclyn Rosen, Julie Wynn, Mark Butcher Athletes: Meghan McCurley, Kirsten Trammell, Julia Craddock, Karly Brown, Britt Boyd, Kiley Foster, Michaela McLean, Haley Smith, Briana Swinney, Taylor Stoddard, Kayla Nakamoto, Caitlin Lipton, Erika Harvey, Marisa DeWames, Andrea Chan, Megan Mills, Amber Nelson, Ashlyn "Fight Club" Acosta, Amy Friedhoff, Darcie Anderson, Christina Bruni, Danielle Smyth, Heather Denman, Amy Kilby, Jessica Holden 14 Total School Records 2 Pool Records 2 WAC Championship Records 1 Overall WAC Record  

CFE STRENGTH & CONDITIONING WOD: Rest Day ENDURANCE WOD: CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery. "Sport (DAY)" refers to when the workout is programmed/designed to be performed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1500m TT Bike (SUN): 30M TT Run (SUN): 60 minute TT C2 Row (SUN): 45 minute TT Post sport and time/distance to comments. Multi-Sport (3S) Choose ONE of the following sports: Swim (SAT): 15:00 Tempo – 5:00 @ 95%, 5:00 @ 85%, 5:00 @ 95% perceived effort Bike (SUN): 60 minute TT Run (OFF): 10k @ 90% of 10k TT pace Post sport and time/distance to comments. STRENGTH & CONDITIONING RECOVERY This can and should be done the day of races, after long runs, or on Sundays after interval work. Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD. The Cell CrossFIt Endurance 

CFE STRENGTH & CONDITIONING WOD: 3+ Hours AFTER Endurance WOD As many rounds as possible in 8:00 of: 5 C2B Pull ups 5 Squat Snatches, 135/95 pounds Don’t rush through the Snatches. Make sure each attempt is a "good rep" just like during a CF competition. Post rounds to comments. ENDURANCE WOD: 3+ Hours BEFORE CFE Strength & Conditioning WOD "Sport (DAY)" refers to when the workout is programmed/designed to be performed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 1500m TT Bike (SUN): 30M TT Run (SUN): 60 minute TT Post sport and time/distance to comments. Multi-Sport (3S) Choose ONE of the following sports: Swim (SAT): 15:00 Tempo – 5:00 @ 95%, 5:00 @ 85%, 5:00 @ 95% perceived effort Bike (SUN): 60 minute TT Run (OFF): 10k @ 90% of 10k TT pace Post sport and time/distance to comments. Juvie Gonzalez after a clinic with athletes from Team CrossFit Krav Maga Woodland hills