Welcome Nikki, Mario and Joaquin!!!!

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

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.

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

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!