Developing Power & Strength through the use of the Olympic Lifts.
A) P&G 800m warm up. B) 5 x 800m tempo run, jogging rest 1:1. PACE [sign up on WodFollow for pacing Rx.] Contact powerandgraceendurance@gmail.com for pacing questions. This should be something that is not difficult to maintain for 400m, but … [Read more...]
People often overlook the importance of training their body to be prepared for the heat. This can lead to heat exhaustion and heat stroke. Overlooking the need to prepare your body for heat exposure is a dangerous and even deadly mistake. Temperature … [Read more...]
A) 800m warm up. B) Run 3 miles. Just go out for a good old fashioned run. Focus on form throughout the run. Think about cadence for this run (i.e. your right foot should strike the ground at least 90 times per minute). … [Read more...]
Brick Workout: - 1 mile run - 30:00 on Assault Bike (can sub for C2 Rower if no Air Bike available) - 2 mile run This is a duathlon style workout (run/bike/run). Not a super fast pace, but not the slowest you can go.. Use the mile as a warmup, get … [Read more...]
Run 3 miles. This is an easy run for base mileage training. Don't worry about time. Just get it done. … [Read more...]
A) P&G 750m warm up - 70m Legs only - 60m Arms/Back only - 125m easy - 250m of 3 hard pulls, followed by 7 light pulls - 250m easy B) On the Rower: 5 Rounds: - 250m @ Fast Pace - 100m @ Max Effort Pace - 3:00 rest This is a Strength Endurance … [Read more...]
Endurance is the most overlooked skill for 90% of all CrossFit athletes. Most (if not all) athletes in the upper echelon of the competition spectrum will agree with this. My goal as an endurance coach is to help the 90% achieve endurance that they … [Read more...]
A) P&G 400m Warm up B) 20:00 AMRAP: Run 100m, walk/rest :15. Run at a moderate pace. Should be easy for the first few rounds, then should get progressively difficult. (When you're bored after the first few rounds, just wait.) … [Read more...]
Run 5 miles at a challenging pace. Go out and enjoy the relatively nice weather. This should get uncomfortable around 3miles, push through the pain. … [Read more...]
A) Row 750m as follows: - 250m easy - 250m by alternating 10 strokes legs only & 10 stroke arms/back only - 250m fast B) 5 Rounds: - 500m row @ Moderate Pace - :30 rest C) 500m row cool down There is not much rest between intervals on purpose … [Read more...]
A) 800m Running Warm Up. B) Track Workout: - 1200m run @ Fast Pace - 800m run @ Easy/Recovery Pacy - 1200m run @ Fast Pace - 800m run @ Easy/Recovery Pace - 1200m run @ Fast Pace C) 800m cool down Part B: Focus on the 1200s. These are race pace … [Read more...]
Complete in order: - 1000m row @ EASY pace - 1 mile run @ MODERATE pace - 100 calories on Assault Bike @ HARD pace - 1 mile run @ MODERATE pace - 1000m row @ EASY pace If you sign up on wodfollow, you will get specific pacing instructions based on … [Read more...]
On the Rower. A) 750m warm up B) 12 Rounds: :20 @ Hard :40 @ Recovery C) 5:00 cool down Part B is designed to be a quick 12 minute row. Focus on the :20 minute intervals and hit your Rx pace. Just move for the remainder of each minute. … [Read more...]
TO BE PERFORMED 5-7 MIN AFTER COMPETITION CONDITIONING A) P&G 800m warm up jog as follows: - 400m jog; - 50m Shuffle each direction (100m tot) - 50m Karaoke each direction (100m tot) - 50m high skip - 50m backpedal - 100m stride outs (increasing … [Read more...]
5 mile run. This is a long, slow distance workout. Focus on accomplishing the mileage with proper form. This will be a good way to recover from 17.4 if you're doing the CrossFit Open. Record your time. … [Read more...]