Tuesday, March 1: Endurance WOD

Choose ONE sport and do the following for your distance:

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

Monday, Feb 28: Endurance Workout

Chose ONE of The Following Sports:

All sports do: 30:60 x 10 rounds, 30 seconds on 60 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use an 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 30:60×10

Thursday, February 24: Endurance Workout

Choose ONE of the following sports:

Swim: 3 x 300m without deviating more then 5 seconds from best 300. recover 1 min between intervals

Bike: SC: 3 x 4 miles without deviating more than 45sec from best 4 mile, recover 1 min LC: 3 x 6 miles without deviating more than 1min from best 6 mile., recover 2 min. U: 3 x 10 mile without deviating more than 1min 30sec from best 10 mile recover 5 min

Run: SC: 3 x 1 mile without deviating more than 10sec then best 1 mile, recover 2 min. LC: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min. U: 3 x 5k without deviating more than 2 min from best 5k, recover 5 – 10 minutes

C2: SC: 3 x 600m without deviating more than 5sec then best 600m, recover 1 min. LC: 3 x 1000m without deviating more then 10 sec than best 1000m, recover 2 min. U: 4 x 1250m without deviating more than 20 sec from best 12450m, recover 3min

Wednesday, February 23: Endurance Workout

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Tuesday, February 22: Daily Endurance WOD

Perform 3+ hours after CFDC strength and conditioning WOD

Pick one sport and perform the following:

Swim: 600m
Bike: 12 miles
Run: 5k
C2: 4000m

Monday, February 21st: Endurance WOD

Sorry for the late post, I got too busy during open gym today.

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

Friday, February 18th: Daily Workout

Perform 3+ hours after CFDC WOD

Choose one sport and perform all out efforts with rest

5/2:30; 4:00/2:00; 3:00/1:30; 2:00/1:00/1:00/:30

How are you doing on your POSE drills?


Post distances and thoughts to comments.

Thursday, February 17th: Daily Workout

IM time trial 

Cover as much ground as possible in time

Swim 10:00

Bike 45:00

Run 30:00

Post distance in comments.

Tuesday, Ferbruary 15: Daily Workout

Single sport rest day; IM Time Trial

Pick one of the following, covering as much ground as you can.

Swim 10:00

Bike 45:00

Run 30:00

Post distances to comments.

 

How are your POSE running drills coming along?

Monday, February 14th: Daily Workout

Perform 3+ hours after CFDC strength and conditioning wod

Run

1k at 85% tempo (work on pose), rest 3:00 x 5

Friday, February 11: Daily Workout

Perform 3 hours after CFDC strength and condition workout.

Pick one sport and perform the following (All Out Efforts!)

Swim
Bike
Run
C2 (All Out Efforts)

1min on, 1 min off
1 min on, 50 sec off
1 min on, 40 sec off
1 min on, 30 sec off
1 min on, 20 sec off
1 min on, 10 sec off
then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on

Post results to comments.

Thursday, February 10: Daily Workout

Rest day for every athlete.

Below is a good mobility wod to do today.

Wednesday, February 9: Daily Workout

Perform 3 hours after CFDC WOD

Pick one sport and cover as much ground as possible at 85%

Run: 15 minutes
Bike: 30 minutes
Swim: 8 minutes
Rowing: 12 minutes

Tuesday, February 8: Daily Workout

Skill work:

Perform 3 of the homework drills for POSE running

Single sport rest day

Triathletes and IM perform one of the following TT:

Swim 800m

Bike 20 miles

Run 7K

Post results to comments.

Monday, February 7: Daily Workout

Pick one sport hold each interval within 3-4 seconds. If you do not, you receive a foul. All fouls to be performed after the whole workout is complete.

Swim: 100m x 5, rest equal time

Run: 400m x 4, rest equal time

Bike: 1 mile x 4 rest equal time

Row: 500m x 4 rest equal time

Foul = 3 consecutive minutes in the bottom of a squat.

Post sport, distance and time to comments.

Thursday, February 3: Daily Workout

Strength rest day.

Choose one of the follow sports:

C2 rower: 200 Calories
Treadmill: Max distance in 18:00
Bike: Hold a 105-110 cadence for as long as possible (20:00 limit)

Post times, distances and sport chosen. 

Wednesday, February 2: Daily Workout

Perform 3+ hours after CFDC WOD

Pick one sport: run, bike, swim, row

2 rounds of:

5:00 on; 2:00 off

immediately followed by

5 rounds of"

1:00 on; :30 off

Hold maximal distance possible on each of the set intervals.