Rest Day
Do CFDC or CFE Strength & Conditioning WOD
Tuesday, May 31, 2011
Monday, May 30, 2011
Tuesday May 31, 2011
2x10min + 2x2min
3+ Hours After CFDC or CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
Swim,Bike, Run, C2
2x10min, Rest 5min Between intervals
Then
2x2min, Rest 1min Between intervals
Hold distances/speeds or watts as consistent as possible on each interval.
Sunday, May 29, 2011
Monday May 30, 2011
Tempo 80-85% RPE 15-17
CFDC or CFE Strength and Conditioning Rest Day
Choose ONE of the following Sports:
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave Grade.
Run: 25min Hill Climb, 4-8% ave Grade.
C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.
Saturday, May 28, 2011
Sunday May 29, 2011
6-4 Intervals
3+ Hours After CFDC or CFE Strength & Conditioning WOD
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
Friday, May 27, 2011
Caveman Crawl and The Patriot Games
The Caveman Crawl in Bridgeport is a 5k Adventure Race which offers over 40 obstacles and sounds like a ton of fun. It's scheduled to take place June 18, 2011. We do have some CFDC members interested in participating, check out this race! http://www.cavemancrawl.com/Home.html For an adventure race the following weekend if you're not able to make the Caveman Crawl check out The Patriot Challenge in Sanger on June 25, 2011 http://thepatriotgames.com/main/
Thursday, May 26, 2011
Friday May 27, 2011
1min Ladder
3+ Hours After CFDC or CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
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.
Wednesday, May 25, 2011
Thursday May 26, 2011
Time Trial D 9
CFDC or CFE Strength and Conditioning Rest Day
Choose ONE of The Following Sports…
Swim: SC & LC: 500m TT, U: 1000mTT
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT
Run: SC: 5k, LC: 10k or 10mile TT (choice) U: 13.1mile TT
C2: 8k TT
Tuesday, May 24, 2011
Wednesday May 25, 2011
Tabata
3+ Hours After CFDC or 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
Monday, May 23, 2011
Sunday, May 22, 2011
Monday May 23, 2011
3x3min
3+ Hours After CFDC or CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3×3 min intervals w/3min recovery between intervals
Objective is to hold the Highest AVE. pace for Run and Swim: Bike and C2, Highest AVE. Watts
Saturday, May 21, 2011
Sunday May 22, 2011
Tempo 85% RPE 16
CFDC or CFE Strength and Conditioning Rest Day
Choose ONE Of The Following Sports
Swim, Bike Run, C2
Swim: SC: 12min, LC: 15min, U: 35min
Bike:SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
C2: 25min
Friday, May 20, 2011
Saturday May 21, 2011
2x Intervals
3+ Hours After CFDC or CFE Strength & Conditioning WOD
Choose ONE of the Following sports:
Swim: 2×8 min, Rest 2 min Between intervals
Bike: 2×15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals
Thursday, May 19, 2011
Wednesday, May 18, 2011
Thursday May 19, 2011
10x Intervals 5x Rest
3+ Hours After CFDC or CFE Strength & Conditioning WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
Tuesday, May 17, 2011
Wednesday May 18, 2011
Weighted Hill Time Trial
CFDC or 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 not to 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
Monday, May 16, 2011
Tuesday May 17, 2011
3+ Hours After CFDC or CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Sunday, May 15, 2011
Saturday, May 14, 2011
Sunday May 15, 2011
3+ Hours After CFDC or CFE Strength & Conditioning WOD
Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for 2 min interval.
2 min on 1 minute off x 6
Cover as much distance as possible on each interval.
Muddy Outlaw
We have a few members of CFDC planning to compete in this muddy fun 5k, check it out!! http://www.muddyoutlaw.com/events.html
Friday, May 13, 2011
Saturday May 14, 2011
CFDC or CFE Strength & Conditioning Rest Day
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Saturday May 14, 2011
CFDC or CFE Strength & Conditioning Rest Day
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Thursday, May 12, 2011
Friday May 13, 2011
3+ Hours Before CFDC or CFE Strength & Conditioning WOD
Choose ONE of the Following Sports
Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats
Bike:SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats
Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats within 2-3min, Rest 5-15min Between Repeats.
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
“Best Pace Possible”
Tuesday, May 10, 2011
Wednesday May 11, 2011
3+ Hours After CFDC or CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Monday, May 9, 2011
Tuesday May 10, 2011
CFE Strength and Conditioning Rest Day
Choose ONE of the following sports:
Cover as much distance as possible:
Swim:12min
Bike:24min
Run:20min
C2:12min
Sunday, May 8, 2011
Monday May 9, 2011
3+ Hours After CFDC WOD or CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 10 rounds, 30 seconds on 20 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 30:20×10
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