Sunday 6-26-11

Tempo / TT Day 2 Week 1

Choose ONE of the Following Sports:

Swim: 500 TT (SS Sun, 3S Off)

Bike: 10M T/TT (SS Sun, 3S Tempo 90% Sun)

Run: 5k T/TT (SS Sun, 3S TT Sat)

Saturday 6-25-11

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

Choose ONE of the Following Sports:

Swim: 500 TT (SS Sun, 3S Off)

Bike: 10M T/TT (SS Sun, 3S Tempo 90% Sun)

Run: 5k T/TT (SS Sun, 3S TT Sat)

Friday 6-24-11

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

Choose ONE of the Following Sports:

Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs, 3S Fri)

Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday, 3S Sun or T/TT)

Run: 2 – 5 x 800m w/ 3 min rest (SS Thurs, 3S Sat or T/TT)

Thursday 6-23-11

Long Intervals Day 1 Week 1

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

Choose ONE of the Following Sports:

Swim: 2 – 5 x 200 w/ 90sec rest (SS Thurs, 3S Friday)

Bike: 2 – 6 x 2M w/ 2 min spin/rest between (SS Friday, 3S Sun or T/TT)

Run: 2 – 5 x 800m w/ 3 min rest (SS Thurs, 3S Sat or T/TT)

Wednesday 6-22-11

Mid Week 1

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

Choose ONE of the Following Sports:

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS Tues, 3S Tues)

Tuesday 6-21-11

Short Intervals Day 2 Week 1

3+ Hours Before or After CFDC 0r CFE Strength & Conditioning WOD / Or Move to Another Day

Choose ONE of the Following Sports:

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)

Monday 6-20-11

Some changes in format! Be aware of the notation for SS (single sport) and 3S (3 sport) workout days!

3+ Hours Before or After CFDC or CFE Strength & Conditioning WOD / Or Move to Another Day

Choose ONE of the Following Sports: SS: Do this Tuesday prior to CrossFit. 3S: Swim-Mon, Run Tues, Bike-Wed (or similar variation)

Swim: 10-20 x 50 on 1 min (SS Tues, 3S Mon)

Bike: 10-15 x 1/4M on 1 min (SS Tues, 3S Wed)

Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)

Sunday 6-19-11

Time Trial T 1

CFE Strength and Conditioning Rest Day

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

9 Minute All out Effort

Cover as much Distance as Possible.

Saturday 6-18-11

Hill Repeats

3+ Hours After CFDC or CFE Strength & Conditioning WOD

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 1 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: 4 x 1/2 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.

Friday 6-17-11

Rest Day

Do CFDC or CFE Strength & Conditioning WOD

Thursday 6-16-11

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

Wednesday 6-15-11

Tempo 80-85% RPE 15-17

CFDC or CFE Strength and Conditioning Rest Day

Choose ONE of the following sports:

80-85% RPE 15-17. Choose distance based on your event.

Swim: SC: 10min , LC:15min , U: 20min

Bike: SC: 60min , LC: 75min, U: 90min

Run: SC: 25min , LC: 60min , U: 75min

C2: SC: 15min, LC: 20min , U: 25min

Tuesday 6-14-11

3x7min

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3×7 min intervals w/3min recovery between rounds.

Keep each interval as consistent as possible holding the highest pace you can on each of the 7 min rounds.

Monday 6-13-11

Rest Day

Do CFDC or CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Sunday 6-12-11

“Peterson’s Ghost”

3+ Hours After CFE Strength & Conditioning WOD

Run WOD Only.

Run:2 x 1 mile rest 3 min between intervals, 2 x 800 rest 2 min between intervals, 2 x 400m rest 90 sec between intervals, Rest 3-5 min, 1 mile TT rest 3 min, 2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min, 2 x 400m holding 1 mile TT pace -10 sec pace per mile .

Saturday 6-11-11

Time Trial T 10

CFDC or CFE Strength and Conditioning Rest Day

Choose ONE sport and do the following for your distance:

Swim: 15min

Bike: 35min

Run: 35min

C2: 15min

Friday 6-10-11

10x30sec Hill Sprints

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 10 x 30sec Sprints all out efforts using paddles and buoy… 2 min recovery between sprints.

Bike: 10x 30sec Hill Sprints, all out efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. “Come into the hill at speed to maximize the 30sec sprint”

Run: 10x 30sec Hill Sprints, All out efforts. 30sec rest at top before descending hill easy, “walk if needed”. Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints

C2: 10x30sec Sprints all out efforts. Damper setting is choice,“Come into each sprint at speed to maximize the 30 sec sprint” 2 min recovery between sprints.

“Bike and C2, once your 2min recovery has expired, start your roll in effort for each sprint”

Thursday 6-9-11

Rest Day

Do CFDC or CFE Strength & Conditioning WOD

Wednesday 6-8-11

90sec Ladder

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

All Out Efforts.

90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.

Tuesday 6-7-11

Tempo 85-95%

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

Monday 6-6-11

5x Intervals

3+ Hours After CFDC or CFE Strength & Conditioning 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

Sunday June 5, 2011

Rest Day

Do CFDC or CFE Strength & Conditioning WOD

Saturday June 4, 2011

6x2min

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the following sports

Swim, Bike, Run C2

2 min on 1 minute off x 6

Cover as much distance as possible on each interval.

Friday June 3, 2011

Time Trial D 1

CFDC or CFE Strength & Conditioning Rest Day

Choose ONE of The Following Sports

Swim: 400m TT

Bike: 8 mile TT

Run: 1.5 mile TT

C2: 2k TT

Thursday June 2, 2011

Heavy Tosh

3+ Hours After CFDC or CFE Strength & Conditioning WOD

Choose ONE of the Following Sports:

Use a Weighted Vest Or Ruck.

Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)

Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)

Run: 20lbs vest 3x( 200m + 400m+ 600m)

C2: 20lbs vest 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.