STRENGTH:

DE: Dead Hang Weighted Pull-up 12 sets of 2 reps with accommodating resistance

Reps should be explosive but do not kip. Post loads and resistance to comments.

Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

10:00 to work up to a heavy Snatch (no misses; this is NOT a max effort attempt)

As many rounds as possible in 10:00 of:

8 KB Swings, 2/1.5 pood

10 Box Jumps, 24"/20"

12 Burpees

Post rounds to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds

Bike (TUE): 4 x 5k, spin/rest 3:00, hold all 5k splits within 3-5 seconds

Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

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

Ruck (TUE): 3 x 1M with 45# ruck or vest with 3:00 rest @ fastest possible pace

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 100m on 1:30, hold all 100m splits within 3-5 seconds

Bike (WED): 4 x 5k TT, work:rest 1:2

Run (TUE): 4 x 800m TT, work:rest 1:2

Post sport and times to comments.

CrossFit Endurance Seminar, , Portugal

CFE STRENGTH & CONDITIONING WOD:

Four rounds, each for time, of:

9 Thrusters, 135/95 pounds

12 Unbroken Chest-to-Bar Pull-ups

15 Handstand Push-ups

Each round should be MAX effort. Rest 2:00 between rounds. Post times per round to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds

Bike (TUE): 4 x 5k, spin/rest 3:00, hold all 5k splits within 3-5 seconds

Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

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

Ruck (TUE): 3 x 1M with 45# ruck or vest with 3:00 rest @ fastest possible pace

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 100m on 1:30, hold all 100m splits within 3-5 seconds

Bike (WED): 4 x 5k TT, work:rest 1:2

Run (TUE): 4 x 800m TT, work:rest 1:2

Post sport and times to comments.

CrossFit Endurance Seminar

4th Battalalion, 3rd US Infantry Regiment, The Old Guard

Ft. Myer, VA

CFE STRENGTH & CONDITIONING WOD: Rest Day

ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 90% of 500m TT Pace

Bike (SUN): 10M @ 90% of 10M TT

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

C2 Row (SUN): 5k @ 90% of 5k TT

Ruck (SUN): 5M TT with 25# ruck or vest (boots and utes)

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SUN immediately followed by Run TT): 5M TT

Run (SUN immediately following Bike TT): 5k TT

Note: For the "brick," attempt to make the transition from the bike to run as sport-specific as possible.

Post sport and time or 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.

CFE STRENGTH & CONDITIONING WOD:

Three rounds of:

Max L-Sit Hold on Rings

10 Broad Jumps

100m Sled Drag, 90/45 pounds

Post thoughts to comments.

ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 90% of 500m TT Pace

Bike (SUN): 10M @ 90% of 10M TT

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

C2 Row (SUN): 5k @ 90% of 5k TT

Ruck (SUN): 5M TT with 25# ruck or vest (boots and utes)

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SUN immediately followed by Run TT): 5M TT

Run (SUN immediately following Bike TT): 5k TT

Note: For the "brick," attempt to make the transition from the bike to run as sport-specific as possible.

Post sport and time or 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.

Katherine Constance, Winner of the 1st Annual CFE Team 1k

STRENGTH:

DE: Sumo Deadlift 12 sets of 2 reps @ 65% of 1RM on 1:00

Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.

CFE STRENGTH & CONDITIONING WOD:

Two rounds for time of:

3 Muscle-ups

15 Wall-ball Shots, 20/14 pounds to a 10′ target

21 Toes-to-bar

100′ Farmers Walk, *70/35 pounds per hand

Post time to comments. *Regionals athletes use 100/70 per hand for farmers walk.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 3 x 300m TT, work:rest 1:1

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

Run (THU): 5 x 800m, rest 2:00, hold splits within 3-5 seconds

C2 Row (THU): 5 x 1000m, rest 2:00, hold splits within 3-5 seconds

Ruck (THU): 5 x 800m with 45# ruck or vest with 2:00 rest; fastest possible pace

Post sport and distances/times to comments.

Multi-Sport (3S)

Note: This week there will be no 3S interval on Friday (see the schedule below). 3S athletes will be doing a swim interval on Saturday and either a Bike/Run  interval or a Bike/Run "brick" on Sunday.

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (Interval on SUN OR Bike/Run "Brick"): 5 x 5:00 TT, spin/rest 2:00

Run (Interval on SUN immediately following Bike Int OR Bike/Run "Brick"): 3 x 800m, rest 2:00, hold splits within 3-5 seconds