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.
Subscribe to:
Posts (Atom)