CFE STRENGTH & CONDITIONING WOD: 3+ Hours after Endurance WOD Choose one of the following workouts: (a) Endurance Athletes: 5-7 rounds Sprint 50m 12 Russian KB Swings, 2/1.5 pood Rest 4:00 between rounds. Post times to comments. (b) Games Athletes: For time: 50 Pull ups 50 KB Swings, 1.5/1 pood (Games Standard) 100 Double Unders 50 Overhead Squats, 95/65 pounds Post time to comments. ENDURANCE WOD: 3+ Hours before CFE S&C WOD "Sport (DAY)" refers to when the workout is designed to be performed. Single-Sport (SS) Choose ONE of the following sports: Swim (SUN): 500m @ 800m TT pace Bike (SUN): 2 x 15:00, 1st @ 85% effort, 2nd @ 95% effort Run (SUN): 2 x 5k, rest 5:00, deviate no more than +/- 0:30-1:00 C2 Row (SUN): 2 x 10:00, 1st @ 85% effort, 2nd @ 95% effort Post sport and time(s) or distance(s) to comments. Multi-Sport (3S) Choose ONE of the following sports: Swim (OFF): 20:00 Skill Work Bike (SAT): 30:00 @ 90% effort level Run (SUN): 10M TT 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. Sign up for the CrossFit Endurance Seminar at on the

STRENGTH WOD: DE: Power Clean 12 x 2 on 1:00 @ 70% of 1RM Post loads to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING: L-Sit for time then 21-15-9 reps for time of: Bench Press, Body weight Double Unders Toes-to-Bar Post times to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD "Sport (DAY)" refers to when the workout is designed/programmed to be performed during the week. Single-Sport (SS) Choose ONE of the following sports: "Short Tosh" Swim (THU): 3 x (25m/y + 50m/y + 100m/y) Bike (THU): 3 x (1/4M + 1/2M + 1M) Run (THU): 3 x (100m + 200m + 400m) C2 Row (THU): 3 x (125m + 250m + 500m) 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: "Short Tosh" Swim (FRI): 3 x (25m/y + 50m/y + 100m/y) Bike (SAT or perform Tempo): 3 x (1/4M + 1/2M + 1M) Run (SUN or perform TT): 3 x (100m + 200m + 400m) Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 17 seconds, rest 17 seconds, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc. Post sport and times to comments. CFE SAN, Mt. San Miguel

CFE STRENGTH & CONDITIONING WOD: Rest Day – Zone 5 Endurance Post thoughts to comments. ENDURANCE WOD: Perform at least 3+ hours before or after CrossFit WOD if not following CFE S&C schedule or perform S&C Recovery "Sport (DAY)" refers to when the workout is designed/programmed to be performed during the week. Single-Sport (SS) Choose ONE of the following sports: "Short Tosh" Swim (THU): 3 x (25m/y + 50m/y + 100m/y) Bike (THU): 3 x (1/4M + 1/2M + 1M) Run (THU): 3 x (100m + 200m + 400m) C2 Row (THU): 3 x (125m + 250m + 500m) 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: "Short Tosh" Swim (FRI): 3 x (25m/y + 50m/y + 100m/y) Bike (SAT or perform Tempo): 3 x (1/4M + 1/2M + 1M) Run (SUN or perform TT): 3 x (100m + 200m + 400m) Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 17 seconds, rest 17 seconds, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc. Post sport and times to comments. Nate Naidas, , The Gump Games, Montgomery, AL 7th in 5k / 4th Overall in Competition

STRENGTH WOD: ME: Push Jerk or Split Jerk Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Five rounds of: Push Press, 5 reps @ 65% of 1RM M.E. Dead Hang Pull ups Rest as needed between rounds. Post reps to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD "Sport (DAY)" refers to when a workout is designed/programmed to be performed within the week. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 3 x 300m TT, rest 3:00 Bike (TUE): 4 x 5k, spin/rest 5:00, deviate no more than +/- 3-5 seconds Run (TUE): 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds C2 Row (TUE): 4 x 1500m, rest 2:00, deviate no more than +/- 3-5 seconds Post times to comments. Multi-Sport (3S) Choose ONE of the following sports: Swim (MON): 4 x 200m TT, rest 2:00 Bike (WED): 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds Run (TUE): 3 x 1M, rest 3:00, deviate no more than +/- 3-5 seconds Post times to comments. "Quick Fixes to Improve Rowing" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] Whiteboard Wednesday  

CFE STRENGTH & CONDITIONING WOD: For time: Row 1000m 30 Thrusters, 115/75 pounds Row 1000m Post time to comments. Sub for rowing is 800m run. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD "Sport (DAY)" refers to when a workout is designed/programmed to be performed within the week. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 3 x 300m TT, rest 3:00 Bike (TUE): 4 x 5k, spin/rest 5:00, deviate no more than +/- 3-5 seconds Run (TUE): 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds C2 Row (TUE): 4 x 1500m, rest 2:00, deviate no more than +/- 3-5 seconds Post times to comments. Multi-Sport (3S) Choose ONE of the following sports: Swim (MON): 4 x 200m TT, rest 2:00 Bike (WED): 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds Run (TUE): 3 x 1M, rest 3:00, deviate no more than +/- 3-5 seconds Post times to comments. "CrossFit for Swim Training" with Laura Matuszak by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] See the full video in the Running mechanics with CFE Head Coach Jason Donaldson, The Cell CrossFit Endurance