4.16.10

Friday, 04.16.10: Time Trial T14

Anaerobic Endurance Strength and Conditioning  Rest Day

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

For your specific distance: “see legend if you are not clear”

SC: 15 minutes

LC: 45 minutes

U: 65 minutes

Cover as much distance as possible in your set time.

Enjoying the spoils of CrossFit! Two members of the Westminster School’s New England regional prep school ice hockey championship winning team hoist the cup.  The Westminster girls won the overall title and tournament MVP after a season long prescription of CrossFit and CrossFit Endurance at TriMax Endurance.  Way to go!

4.15.10

THURSDAY, 04.15.10: 1:1 PACING

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main site WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

9x1min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 2 min of max rep push ups.

Adam Eidson, owner of Rare CrossFit,Finish a 50k, overhead squat your wife, why not? Check out Adam’s  Run for Orphans schedule.

4.14.10

Wednesday, 04.14.10: Rest Day

Do Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

Brandon Wilton, CrossFit South Bend, Moments before the Bull Run Run 50 miler. Remove your right hand Brandon!

4.13.10

Tuesday, 04.13.10: 120:60×6

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6

or 2 min on 1 minute off x 6

Cover as much distance as possible on each interval.

CFE Assistant Coach, Shari Keener, doing her intervals in the most accurate and dreaded location.

4.12.10

Monday, 04.12.10: Tempo 85-90%

Anaerobic Endurance Strength and Conditioning  Rest Day

Choose ONE Of The Following Sports

Swim: 20minutes total: at 85% for first 10min then pick it up to 90% on the last 10min

Bike: 90 minutes total: at 85% for first 45min then pick it up to 90% on the last 45min

Run: 40 minutes total: at 85% for first 20min then pick it up to 90% on the last 20min

C2: 15 minutes total: at 85% first 7.5min recover 1min, then 90% for second 7.5min

Evert Viglundsson, CrossFit Iceland during the Iceland sectionals, He finished in 3rd.

4.11.10

Sunday, 04.11.10: 30:20×8

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE Of the Following Sports:

30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort! 

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 30:20×8

San Diego Anaerobic Endurance, Team training run, Mission Beach Ca.

4.10.10

Saturday, 04.10.10: Rest Day

Do Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

CFE head Coach Jason Leydon, CrossFit Milford Anaerobic Endurance, putting his Inov8′s though more abuse than originally intended.

4.9.10

Friday, 04.09.10: 1 minute Ladder

3+ Hours After Anaerobic Endurance 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.

 Luck is for the ill prepared!

4.8.10

THURSDAY, 04.08.10: WEIGHTED HILL CLIMB TIME TRIAL

Anaerobic Endurance 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 to not 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

Brad Bufkin from CrossFit Revolution, Croom 50K Fools Run.

4.7.10

WEDNESDAY, 04.07.10: 5X INTERVALS

3+ Hours After  Anaerobic Endurance 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

In a rare moment captured for all to see, Tony Blauer, Running, Most likely towards someone, but you never know.  It’s time for Spear Systems Summer Camp.