Courtesy of CrossFit Endurance…

Run, Row, Bike, OR Swim…

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.

*If you haven’t done any strength training yet this week, throw in 20 Push-ups in between the On/Offs!

HAPPY 2010 CROSSFIT HENDERSONVILLE FAMILY!!!

YOU GUYS POWERED THROUGH A TOUGH MONTH IN DECEMBER OF BENCHMARK WOD’S AND I APPRECIATE YOUR TREMENDOUS EFFORTS.

Starting off our new year you should already have a good idea of what your strengths and weaknesses are since we tried to be aware of those all last month.  Therefore, you know your goals you’ve got for 2010 so now you just gotta go get them.  This is a daily commitment to practice, practice, and more practice.  If you are new to CrossFit, don’t worry, the workouts will quickly expose areas you need to work on.  When you head back in the gym on Monday, you will find a new Athlete’s Skills Chart.  This is a nicely formatted chart of bodyweight, dynamic range of motion, weightlifting, metabolic conditioning, and gymnastics movements/exercises.  Each of you will receive a copy of the Athlete’s Skills Chart, ranked from Beginner to Elite Athlete.  Through the year, we will have “test days” to determine your fitness level, what you have improved on, and where you need to work more.  Why?  So that you can become the as fit and healthy as you can possibly be.

MANY PEOPLE LIKE TO SET A GOAL THIS TIME OF YEAR TO RUN THE COUNTRY MUSIC MARATHON IN APRIL.  IF THIS IS ONE OF YOUR 2010 GOALS, COME TALK TO ME!  I WOULD LOVE TO GIVE YOU SOME GUIDANCE WITH YOUR TRAINING.

Read here to learn why being stronger can make you a faster runner.

STILL WONDERING IF CROSSFIT IS FOR YOU?  WONDER NO MORE, INSTEAD COME GIVE IT A SHOT.

FOR 2 WEEKS, BEGINNING JANUARY 5TH ON TUESDAYS AND THURSDAYS AT 6:00 PM YOU CAN COME CHECK IT OUT FOR FREE!

NO STRINGS ATTACHED, JUST SHOW UP READY FOR A GOOD WORKOUT AND GET A TASTE OF WHAT CROSSFIT IS ALL ABOUT.

For the complete list of endurance workouts, click more…

ON EACH ONE OF THESE WORKOUTS, Choose ONE Of The Following Sports:

Swim, Bike, Run, C2(Rower)

WORKOUT 1

10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute… Either way, you are to add 10 meters each round until you can no longer continue.

WORKOUT 2

All out Efforts!

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.

WORKOUT 3

Sprint/Recover:

3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off) Start next round after 10 sec rest..

All out Efforts!

WORKOUT 4

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.

WORKOUT 5

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

WORKOUT 6

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.

FOUL if you slow more than indicated.

FOUL: 3 minute isometric squat… In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.

WORKOUT 7

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.

WORKOUT 8

Choose ONE of The Follwing Sports:

Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals

Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals

Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals

C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals

WORKOUT 9

10:5×20

10 seconds on, 5 seconds off  for 20 rounds. These are all out efforts! Incline and terrain are your choice.

WORKOUT 10

Swim: 500m, add aT-shirt, paracute 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

WORKOUT 11

Swim: 3 x 350m/y with. 2 min recoveries. Best possble pace

Bike: 3 x 5k with 2min recoveries. Best possible pace

Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace

C2: 2 X 1200m with 2 min recoveries. Best possible pace.

WORKOUT 12

6×3 min intervals

Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.

Hold maximal distance possible on each of the 3 min intervals.

WORKOUT 13

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)

WORKOUT 14

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 30 miles total: at 85% for first 15 miles then pick it up to 95% on the last 15 miles

Run: 15k total: at 85% for first 7.5k then pick it up to 95% on the last 7.5k

C2: 5000m total: at 85% first 2500m recover 1min, then 95% for second 2500m

WORKOUT 15

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

WORKOUT 16

Goal is to use maximum effort for 2 min interval.

120:60 x 6

or 2 min on 1 minute off x 6

WORKOUT 17

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.

WORKOUT 18

3 Rounds of:

5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

WORKOUT 19

Swim, Bike, Run, C2

9 Minute All out Effort

WORKOUT 20

4×5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.

Foul if you loose distance on each round.

Foul = 2 min max rep Burpees

WORKOUT 21

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES

Bike: 8 x 1k all out sprints w/ 2 min recoveries… NO PENALTIES.

Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.

C2: 10 x 125m all out Sprints w/ 1 min recoveries… NO PENALTIES.

WORKOUT 22

4min on, 3min off

2min on, 30sec off

1min on, 3min off

2min on, 30 sec off

4min on. Done!

WORKOUT 23

Swim: 2 x 500m/y holding best possible pace. Never slowing more than 4 sec per 500m/y. Recover 2 min

Bike: 5 x 2miles holding best possible pace. Never slowing more than 5sec in even/odd directions. 2min recoveries.

Run: 4 x 800m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

C2: 4 x 1000m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

Foul if you slow more then indicated!

Foul: 1 min max burpees

WORKOUT 24

Swim: 12 min

Bike: 24 min

Run: 20 min

C2: 14min

Cover as much distance as possible. Terrain and incline are your choice.

WORKOUT 25

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

WORKOUT 26

Swim: 2×6 min, Rest 2 min Between intervals

Bike: 2×12 min, Rest 2 min Between intervals

Run: 2x10min, Rest 2 min Between intervals

C2: 2x7min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

WORKOUT 27

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+ 700m)

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.

WORKOUT 28

All out Efforts!

90 seconds on, 90 seconds off x 6

All OUT efforts.

Cover as much Distance as possible in each of the 90 sec intervals.

WORKOUT 29

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.

All out maximal efforts!

WORKOUT 30

5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.

All out maximal efforts!