Friday, May 11, 2012

STRENGTH:
a) DE: Box Squat 10 sets of 2 reps @ 60% on 1:00
b) DE: Bench Press 10 sets of 2 reps @ 60% on 1:00
Post loads to comments. 5-10 minutes rest then CFE S&C WOD.

CFE STRENGTH & CONDITIONING WOD:
For time:
3 Muscle-ups (CF Games athletes: ensure you are performing to Games standard)
6 Hang Power Cleans, 155/115 pounds
9 Unbroken C2B Pull ups
4 Muscle-ups
5 Hang Power Cleans, 155/115 pounds
8 Unbroken C2B Pull ups
5 Muscle-ups
4 Hang Power Cleans, 155/115 pounds
7 Unbroken C2B Pull ups
Penalty for “broken” pull ups is 5 burpees on-the-spot. Post times to comments.

ENDURANCE:
3+ Hours Before or After CFE Strength & Conditioning WOD
Single-Sport:
Max Effort Hill Sprints “At Speed”
Choose ONE of the following sports:
Swim (SS THU): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible
Bike (SS THU): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension
Run (SS THU): 10 x 30 seconds max effort, rest 2:00 between each rep
C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice
At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin hill sprint at speed.
Post sport and distance or watts to comments.
Multi-Sport:
Choose ONE of the following sports:
Tabata: 8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Swim (FRI): 8 x 20:10, use pool or open water
Bike (SAT): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SUN or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed
Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %.