ftfendurance
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Registered: 09/11/09
Posts: 137
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| | 10/24/09 at 10:31 PM | Reply with quote | #1 |
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Welcome to CrossFit Endurance at CrossFit FTF. This forum is where we will be communicating throughout the class to discuss te assigned drills, the homework and workouts as well as any other topics that might come up. Please use and abuse this forum to discuss anything with each other that may pertain to the class. Also, feel free to explore and utilize the forum as there are many topics and discussions that will aide in increasing your knowledge and skill base!
I am looking forward to working with you and getting you to the point you would like to be at. Remember, CrossFit Endurance is based on what you want to achieve. It is more about helping you to improve strength and power than anything else!
We will see you in Class on Sunday!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 10/26/09 at 04:40 PM | Reply with quote | #2 |
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CrossFit Endurance Homework Week 1: Perform 3x/wk Ball of Foot Hop Drills with Forward Lean Wall Drill (3x20 on each leg) Forward Lunge (Exaggerated Pulls on each leg) 2x’s through of each: 4 x 30 seconds at 94-96 cadence (if no metronome, then work with just pacing) 1 drill of choice 1 x 2 min @ 91 Cadence if you have a metronome otherwise, work on form for 2 min Then perform the following WODs for week 1: WOD 1: 3 x (2 x 400, 800) rest 1-2 min between 400’s and 800 Round 1 @ 60% Round 2 @ 70%
Round 3 @ 75% Wod 2: 5k time trial Wod 3: Perform WOD 1 again Perform Skills Drills at least 3x this week | |
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amycanada
Registered: 10/25/09
Posts: 7
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| | 10/29/09 at 10:40 PM | Reply with quote | #3 |
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Alright , so I did the first homework assignment... My calves are killing me.. is that normal or am I sucking at pose running??
Also it takes me like 2 minutes and 10 seconds to run 400m... that IS NOT IMPRESSIVE!!! But I guess I can only improve!?!?!
Tomorrow or Sat I will probably do my 5k TT...
Ok I guess that is all... Has anyone else done the WOD's?
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amycanada
Registered: 10/25/09
Posts: 7
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| | 10/31/09 at 09:28 PM | Reply with quote | #4 |
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So I'm not actually sure where we are supposed to post messages... so I'm just gonna keep replying to our homework.
Does anyone else read these????
Ok well I ran the 5k - wasn't that bad.. 27:36 was my time.. which isn't great considering I think I saw someone on the board with like an 18 minute 5K.
BUT as I said before I guess I can only improve. Or at least I hope.
Kev- if I get worse at stuff then I'm quitting Crossfit Endurance forever. LOL! Just kidding... maybe 
Tonight is halloween and I'm probably gonna drink so hopefully I will see you guys all tomorrow morning, but ya never know.
Oh yeah, can someone else post something so I don't feel like such a dork!?
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| Renee |
| | 11/03/09 at 03:16 PM | Reply with quote | #5 |
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| You are not a dork!!! I just didn't do the homework so I couldn't say that I did anything. I am hoping to do it tonight, but it doesn't look like we have homework yet. |
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 11/03/09 at 04:01 PM | Reply with quote | #6 |
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Running Homework Week 2:
Run Intervals: week 2: 2-3x’s per week
4 Running drills:
Ball of foot hops with forward lean 3 x 10
Wall Drill: 3 x 20 on each leg.
Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each
3 x of Carioca
2x’s Through of:
4 x 1 minute repeats Holding Pose Running Form
1 x 4 minutes Trying to maintain form
WOD 1:
8 x 200m maintaining form and having no more then 2-3 sec deviation in
time. Perform the following:
Wall Drill + 2 x 200m rec 1 min between each
Carioca + 2 x 200m rec 1 min between each
Forward Lunge + 2 x 200m rec 1 min between each
Stable Arm Drill + 2 x 200m rec 1 min between each
WOD 2: Tempo Run (90% of 5k time trial pace) (Renee use this as a 10 minute tempo swim)
20 minutes
Record Distance
WOD 3: Run, all out efforts!!!!
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Do either on a treadmill at 12% grade or on a hill (maybe at Woodward Park) where you can sprint for 20 seconds)
WOD 4: (Renee Only) 400 m Time trial in pool
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 11/04/09 at 06:58 PM | Reply with quote | #7 |
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Great job this week to all of you who completed the death by 10 meters workout!!! It was awesome to see you charge forward with awesome new POSE running foorm skills! The 5 of you tore it up as we were skilling and drilling away! I look forward to seeing your progress throughout the weeks! Stay on those skills! They are extremely important for what we are doing! See you on Sunday!!! |
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amycanada
Registered: 10/25/09
Posts: 7
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| | 11/05/09 at 02:06 AM | Reply with quote | #8 |
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Hi guys!
So I did my tempo run tonight.. 20 min = 2.21 miles.
I guess thats about right considering my 5k time... but thats like a 10 min mile.. 
When i start to run all I can think about is: pull, kiss, relax; pull, kiss, relax.. ahhhhh its annoying!!!! It's nice when i get in a rhythm and am not actually thinking about anything... but then I think sh*t, am i doing this right????!??!?! Does the thinking ever go away????
Alright well I've been doing my drills a little and all i can say is i sure hope they help!!
Alrighty well see all y'all next class... oh yeah when is our next class?? Cuz the marathon is on Sunday... so dunno if we are meeting!
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amycanada
Registered: 10/25/09
Posts: 7
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| | 11/06/09 at 01:14 AM | Reply with quote | #9 |
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So, I did "Nicole" tonight (AMRAP 20 min: 400m run/ max reps pull ups)
I hate my results, I don't want to post them... I never want to post my results. Its embarrasing, I feel weak and pathetic. I want to be stronger, faster, better. In crossfit I am barely mediocre. I hate mediocrity...
Two months ago, I could not do a pull up. When I started Crossfit, my goal was to be able to do just ONE. I now can do 8 in a row.
If I look at where I was 4 months ago and where I am now- I am stronger, faster, better. But its not good enough. It's never good enough. I want MORE.. and I want it now.
If i were reading this post from someone else, I would tell them not to worry, that obviously they are improving and it takes time blah blah blah... To tell that to myself makes me cringe. I don't want to hear it.
So, having said all that... here are my results:
"Nicole"
6 full rounds- 36 pull ups.
plus 400m.
This is where I'm at today. It certainly isn't where I was 4 months ago or 2 months ago. It won't be where I'm at next year, or next month, or next time I do this workout. And that has to be enough
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 11/06/09 at 01:35 AM | Reply with quote | #10 |
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Renee... Where are your posts??? lol Hey Amy... You're always going to want more out of CrossFit and CrossFit Endurance. That's the beauty of fitness, it's a journey, not a destination. Once you hit one goal, you'll strive for another. The beauty of CrossFt and CFE is the ability to point out our weaknesses so we can work on them... I suck at all gymnastics type exercises, but continue to work on them... So I can improve upon them and be better the next time they come up. it;s a continuing challenge. Remember that!
Great job on Nicole and see you tomorrow at 8pm for a WOD???
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 11/10/09 at 11:44 AM | Reply with quote | #11 |
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Week 3 Homework:
Run Interval Homework: (2x this week.... and ... )
4 running drills
Stable Arm Drill (Charlie's Angel) x 3
Carioca 3 x 10 both directions then into run
Forward Lunge Drill 3 x 10 each
Wall Drill 3x20 each leg
1x through of:
4x 1min 30 sec repeats
1 drill of Choice
1 x 6 min Holding Pose form.
WOD 1:
4-6 x 400m repeats (Half Marathoners bump that up to 4 x 1000m repeats)
Recover 3 min, 2 min, 2 min, 1 min
Hold form as long as possible
WOD 2:
Choose ONE of the Following Sports. Cover as Much Distance as Possible Swim: 15 min Bike: 40 min Run: 40 min (Walt, cut this down to 2 x 10 minutes)
C2: 15 min
WOD 3: Run:
6x3 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.
We will start cadence training this week!!!!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 11/10/09 at 11:45 AM | Reply with quote | #12 |
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Renee, Feel free to take WOD 3 as a Swim.... I would highly recommend doing one time of the 6x3 of a swim and one as a run! that would be awesome! |
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| Renee |
| | 11/13/09 at 04:47 PM | Reply with quote | #13 |
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| OK, well I guess I am a little behind on the posts... For week 2, I completed all of the workouts!!! Way better than the 1st week. For the WODs I did them a little out of order. I did WOD 1, then 4 as a 400 yd swim at 6:22. Then I did WOD 3 & 2 (Swim) back to back. The 10 minute tempo swim was way off. I only swam 550 yards. I think I didn't pace myself at the 90% speed if I can do a 400 in 6:22. Oh well! There is always next time. |
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 11/18/09 at 07:49 PM | Reply with quote | #14 |
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Week 4 Homework:
5 drills (3x this week)
Wall Drill (3 x 20)
Forward Lunge (3 x 10 each leg)
Stable Arm Drill 3x 20 each
Carioca (3x)
Arms behind back (3 x 20 feet)
Cadence running drills this week: (3x)
Cadence run from 91-103 steps of 3 beats (20 meters)
4x30 seconds at 93, 4x30 seconds at 96
1 x 4 min at 91
WOD 1:
3+ Hours After CrossFit Main Site WOD Choose ONE of The Following Sports: Swim, Bike, Run, C2 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.
WOD 2: Tempo Run/Ride Choose on of the following:
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
Swim 1000m total 85% first 500, 95% back half
Walt: Run 1 mile Time trial
WOD 3:
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Notice your volume is coming u a little bit this week. Remember, for some of you I need that volume up this week (since you have a race coming up) but just slightly. Also notice that for the marathoners, the intensity is much higher than marathon pace! Something else to think about is to make sure you are at the intensity prescribed. It is easy to reel back on these workouts because they are challenging. Remember to continue to push forward.
Also, just a reminder that we will be meeting this sunday as long as things are kosher with everyone!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 11/23/09 at 01:12 PM | Reply with quote | #15 |
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Week 5 Homework:
6 drills (3x this week)
Wall Drill (3 x 20)
Forward Lunge (3 x 10 each leg)
Stable Arm Drill 3x 20 each
Carioca (3x)
Arms behind back (3 x 20 feet)
Bent Over Start, Stand up as you go (3 x 20 feet)
Cadence running drills this week: (3x)
4x30 seconds at 98, 4x1 min seconds at 96
1 x 4 min at 93
WOD 1: Do this on a CF Rest Day. SC for events under 2 hours, UC for events 2-3 hours (half marathon) and UC for events over 3 hours (marathon)
Choose ONE sport and do the following for your distance: 90% Of Best Time for your set Distance. Swim: SC: 600m , LC: 800m , U: 1000m Bike: SC: 12 mile , LC: 20 mile , U: 30 mile Run: SC: 2 mile , LC: 10k , U: 13.1M C2: SC: 3k , LC: 5k , U: 8k
WOD 2:
6x90 sec on, 90 sec rest. Choose your sport and post distances
WOD 3:
Choose ONE of the Following Sports: Swim, Bike, Run, C2 5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done. All out maximal efforts! |
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