3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE of the Following Sports:

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

On this day, however you can, “DO WORK” CrossFit Milford Endurance.

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Do CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Andrew Gallego, The Crew at CrossFit Takeover have been mixing in a lot of barefoot running during their WOD's, but this photo tells a better story than looking at someone run in bare feet.

Vets Get Ecstasy To Treat PTDS

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3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of The Following Sports:

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.

Bike: 8 x 1k all out sprints w/ 2 min recoveries.

Run: 10 x 100m all out sprints with 90 sec recoveries.

C2: 10 x 125m all out Sprints w/ 1 min recoveries.

Tim Banfield, CrossFit SoCo, use what you have and practice where you can. Nice lever Tim.

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CFE Strength and Conditioning  Rest Day

Choose ONE of the following sports:

80% for the first half, 90% for the last half. Choose distance based on your event.

Swim: SC: 400m , LC: 600m , U: 800m

Bike: SC: 10 mile , LC: 18 mile , U: 25 mile

Run: SC: 1.5 mile , LC: 5miles , U: 10miles

C2: SC: 2k , LC: 5k , U: 8k

CFE Coach, Carl Borg, Back on the bike and in the hurt locker during a Tabata session. Photo: Chanson

USA Cycling Masters National Track Championship, CFE athlete D-Mac.

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3+ Hours After CFE Strength & Conditioning WOD

Choose ONE of The Following Sports

Swim, Bike, Run, C2

4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done!

Cover as Much Distance as Possible on Each Interval.

Pete Stirling from Watermans at the Catalina Classic. Observable, measurable and repeatable, Try doing that in the open ocean!

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Do CFE Strength & Conditioning WOD or CrossFit Main Site WOD

CrossFit Lewes, Endurance Cert prep for October, Midline, Hamstings, Glutes and Calves. Oh, the ropes are a nice touch too.

How often do you work your “Goat”? List your Sport Specific and CrossFit Goats to Comments

Major Study finds no evidence that Statins cause Cancer

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3+ Hours After  CFE Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8

CFE Coach, Shari Keener during the CrossFit Affiliate Challenge, WOD #1.

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CFE Strength and Conditioning  Rest Day

Choose ONE of The Following Sports:

Maximal Effort Required.

Swim: 500m,  add aT-shirt, parachute or Boots & Utes for drag

Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2: 1500m, Damper setting between 8-10

CFE Cert, Kitsap CrossFit

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3+ Hours After  CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

12×1 minute intervals, Rest 30sec between intervals.

Hold maximal distance possible on each interval.

Yeah, he runs pretty well too! James Hobart, CrossFit Milford Endurance.

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Do CFE Strength & Conditioning WOD or CrossFit Main Site WOD

It's in this moment that you decide what the final outcome will be. OKC Endurance.

Regardless of the duration of your event, what do you eat after your race?

How Much Did Darwin Get Wrong?

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