CrossFit Endurance: Our Dayton Pilot Program

07.30.10 WOD - 10x Maximal Watts.

Bike or C2, at least 3+ Hours before or after CrossFit:

Choose ONE:

C2: 10x Row Body Weight in Watts for 1 Min, at 1 Min limit pull 8 Strokes to attain a "Max Wattage" on the Monitor, Rest 1 Minute between Rounds

Bike: 10x Bike Body Weight in Watts for 1 Min, at 1 Min limit sprint for 10 Sec to attain a "Max Wattage" on the Monitor, Rest 1 Minute between Rounds

Bike needs to be done using an ERG stationary bike with a wattage measure, or bike in large chain ring with a Powertap. C2 = Concept2 Indoor Rower, set monitor to Watts.

Post max Wattage and Bodyweight to comments...

Gray Matter WOD: The Doctors Eades' speaking the truth... "Starch is just Sugar by any other name".

07.29.10 WOD - 6x400M.

Run at least 3+ Hours before or after CrossFit:

Run 400 Meters x 6 Rounds... All Out Efforts! Hold Fastest Split Time, Foul if you Break Your Hold.

Rest the exact time it takes you to complete the interval in each round (Ex: Round 1 - Run 400m in 65 Sec, Rest 65 Sec, etc...). Foul = 2 Min Max Rep Air Squats within 2 Min of last interval.

Post time and splits to comments...

Gray Matter WOD: Does your Health assessment include a BMI (Body Mass Index)? Well that number doesn't say much for overall health and body composition. Many of us have known this for a while now (ex - USAF PT BMI standards place me at borderline obese - MattS). Here is what you should know, Quick, Do You Know Your BMI? - Link to NYT's. 

07.25.10 WOD - 3x Intervals.

Run, Bike or C2, at least 3+ Hours before or after CrossFit:

Choose ONE:

Run: 3x 1000 Meters

C2: 3x 1200 Meters

Bike: 3x 5K

...2Min Recoveries Between Rounds, Best Possible Pace!

Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. 

Post total time to comments...

Gray Matter WOD: More evidence that strong and muscular people are harder to kill, and that the BMI index means nothing, Muscular Heart Failure Patients May Have a Better Chance at Survival - Link to Conditioning Research.

07.24.10 WOD - 30:20x10.

Run, Bike, Swim or C2, at least 3+ Hours before or after CrossFit:

10 Rounds of 30 Sec on, 20 Sec off, All Out Efforts!

Terrain is your choice. Run can be done on a treadmill with 12-15% grade and 90-100% of 10k pace. Bike can be done using an ERG stationary bike with a wattage and distance measure, or on a bike in large chain ring with an odometer. Swim using pool or open water. C2 = Concept2 Indoor Rower.

Post total distances to comments...

Gray Matter WOD: Want to know more about the "Foam Rolling" we've been prescribing for recovery at the gym? The technique is called "Self Myofacial Release" and it has become an essential tool in our warm-up and recovery toolbox. Here is a fantastic overview of the major SMR techniques you'll see us use in the Crossfit Gym from the guru Jeff Alexander at Network Fitness - Link to Google Docs.

07.23.10 WOD - Long TT's.

Enjoy this WOD as MattS competes Solo in the Odyssey One Day 24 Hour Adventure Race in the Blue Ridge Mountains of Virginia this Weekend: Link 

(Team - CrossFit Zombie).

Run, Bike or C2, at least 3+ Hours before or after CrossFit:

Choose One, All Out Efforts!

Run: SC - 5K TT, LC - 10K TT, UL - 13.1 Mile TT

Bike: SC - 12 Mile TT, LC - 25 Mile TT, UL - 30 Mile TT

C2: 8K TT

Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. 

Post total time to comments...

Gray Matter WOD: One of our own (CrossFit Endurance) took second place at the 2010 Vermont Deathrace, arguably one of the hardest endurance races in the world - Link to YouMayDie. Check out Lisa Madden's race report - Link to CFE.

Lisa Madden, Death Race Survivor! from NYC Endurance on Vimeo.

07.21.10 WOD - 90% Tempo.

Run, Bike or C2, at least 3+ Hours before or after CrossFit:

Pace at 90% of PR time or use 90% RPE,

Run: SC - 3 Mile

Bike: SC - 12 Mile

C2: SC - 4K

Choose one. RPE = Rate of Perceived Effort (i.e. 100% = All Out Effort or PR Time). Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. 

Post total time to comments...

Gray Matter WOD: A new study took a look at a hypothetical diet based on TV ads. As if a diet based on cartoon mascots wasn't comical enough they compared its nutritional value to the recommendations of the governments Food Guide Pyramid (which by itself is just a sad joke). The New York Times has a fluff piece on this - Link to NYTs and the Link to the Abstract.

07.20.10 WOD - 12x100M, 4x Rec.

Run at least 3+ Hours before or after CrossFit:

12 Rounds of 100 Meter Sprints, Rest 4x the Length of the Sprint Interval, All Out Efforts!

Terrain is your choice. Bike can be done using an ERG stationary bike with a wattage and distance measure, or on a bike in large chain ring with an odometer. Swim using pool or open water. C2 = Concept2 Indoor Rower.

Post time splits to comments...

Gray Matter WOD: If you haven't watched this already, you owe it to yourself to...

07.19.10 WOD - 2x3/6x1.

Run, Bike, Swim or C2, at least 3+ Hours before or after CrossFit:

2 Rounds of 3 Min on, 2 Min off, followed by...

6 Rounds of 1 Min on, 30 Sec off, All Out Efforts!

Terrain is your choice. Bike can be done using an ERG stationary bike with a wattage and distance measure, or on a bike in large chain ring with an odometer. Swim using pool or open water. C2 = Concept2 Indoor Rower.

Post total distances to comments...

Gray Matter WOD: Some great words of wisdom on both the motivation for consistency in nutrition as well as consistency in training to reach your goals, Fat Loss Headgames, When Your Mind Makes Fat Loss Near Impossible - Link to Fitness Black Book.

07.17.10 WOD - 10:5x20.

Run, Bike, Swim or C2, at least 3+ Hours before or after CrossFit:

20 Rounds of 10 Sec on, 5 Sec off, All Out Efforts!

Terrain is your choice. Bike can be done using an ERG stationary bike with a wattage and distance measure, or on a bike in large chain ring with an odometer. Swim using pool or open water. C2 = Concept2 Indoor Rower.

Post total distances to comments...

Gray Matter WOD: Carl Borg and the guys over at Anaerobic Inc had some Pro cyclists over for a CFE Tabata WOD. After the Tabata WOD this week a lot of you now know as well, this is good stuff.

Untitled from Carl Borg on Vimeo.

07.16.10 WOD - 18 Min TT.

Run, Bike or C2, at least 3+ Hours before or after CrossFit:

18 Min All Out Effort!

As much distance as possible! Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. 

Post total distances to comments...

Gray Matter WOD: In a new study researchers examined data from 21 different studies from across the world involving over 350,000 subjects, there isn’t a shred of evidence that saturated fat is associated with an increase in the risk of either coronary heart disease (CHD) or cardiovascular disease (CVD).

Yup, not a shred... Link to A. J. of Clinical Nutrition. Now stop asking me why I eat so much Boar Bacon :)

07.15.10 WOD - 5,4,3,2,1 Min.

Run, Bike or C2, at least 3+ Hours before or after CrossFit:

5 Min on, 4 Min off, 4 Min on, 3 Min off, 3 Min on, 2 Min off, 2 Min on, 1 Min off, 1 Min on, Done.

Cover as much distance as possible in each round! Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. 

Post total distances to comments...

Gray Matter WOD: Great article on how all this Interval Training works its magic to burn fat and make us more bad-ass athletes (without all the volume), How Interval Training Works: Lactic Acid, Oxygen Debt and Recovery - Link to Fitness Black Book.

07.13.10 WOD - 2/4/6 TT.

Run, Bike or C2, at least 3+ Hours before or after CrossFit:

Run: 2 Mile

C2: 4K

Bike: 6 Mile

Choose one. Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. 

Post total time to comments...

Gray Matter WOD: So we just did our first "Tabata Interval" this week. You will be seeing alot of these cropping up. I call the basic 20:10x8 interval the "Dr. Tabata" because it's based on his original research where he took this one workout and applied it 5 days a week, for 6 weeks to a group of already conditioned endurance athletes. Long story short, they exploded -- and also boosted their anaerobic capacities a cool 28%. Here is a great breakdown of the workout from athletic monster maker, Ross Enamait - Link.

07.12.10 WOD - Dr. Tabata.

Run, Bike, Swim or C2, at least 3+ Hours before or after CrossFit:

8 Rounds of 20 Sec on, 10 Sec off, All Out Efforts!

Run preferably using a treadmill with 12-15% grade and 0-30 Sec slower than your best 1 Mile or 5K pace. You can also run using a hill with 10+% grade and cover as much distance as possible. Bike can be done using an ERG stationary bike with a wattage and distance measure, hold 200+ watts. Or Bike in large chain ring with an odometer on 5-8% grade, cover as much distance as possible. Swim using pool or open water, cover as much distance as possible. C2 = Concept2 Indoor Rower, damper setting 6-8.

Post total distances/speeds to comments...

Gray Matter WOD: More on the China Study... Denis Minger, a former Vegan advocate takes a stab at breaking down the study with a brilliant fact check of the data in The China Study: Fact or Fallacy? - Link. Then our buddy Dr. Harris over at Panu Blog breaks down her breakdown in The China Study: Polish a Turd and Find Diamond? - Link. This stuff is eye opening, and is all good info to help you decipher which end is up in the world of "Nutritional studies" (quotes imply sarcasm)...

07.11.10 WOD - 4x4 Minutes.

Run, Bike, Swim or C2, at least 3+ Hours before or after CrossFit:

4 Rounds of 4 Minutes on, 3 Min off, Foul if you loose distance each round...

Cover as much distance as possible in each round! Foul = 2 Minutes of Max Rep Burpees started within 3 Minutes of last interval. Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. 

Post total distances to comments...

Gray Matter WOD: You may not know, but I'm sure you feel it. If you are stuck in the land of shift-work and trying to stay in shape at the same time, your body is taking a beating on all fronts. The only way to combat it is to dial yourself in with recovery and nutrition as closely as possible. Here is a "sample of one" case study in handling shift-work - Link to RobbWolf.com.

07.09.10 WOD - 80-90% Halves.

Run, Bike or C2, at least 3+ Hours before or after CrossFit:

Pace at 80% Effort the first half and 90% Effort during the second half,

Run: SC - 1.5 Mile, LC - 5 Mile, UL - 10 Mile

Bike: SC - 10 Mile, LC - 18 Mile, UL - 25 Mile

C2: SC - 2K, LC - 5K, UL - 10K

Choose one. Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. 

Post total time to comments...

Gray Matter WOD: This is your brain on Gadgets... Hooked on Gadgets and Paying a Mental Price - Link to NYTimes.

07.08.10 WOD - 3x20 Sec.

Run, Bike or C2, or Swim at least 3+ Hours before or after CrossFit:

Sprint/Recover:

3 Rounds of ( 20 Sec on + 60 Sec off, 20 Sec on + 50 Sec off, 20 Sec on + 40 Sec off, 20 Sec on + 30 Sec off, 20 Sec on + 20 Sec off, 20 Sec on + 10 Sec off)

Start next round after 10 Sec Rest.

All Out Efforts! Off = Rest! Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. 

Post total distances to comments...

Gray Matter WOD: For those of you cleaning up your diets and following this Paleo gig, you may rarely come up against some studies in the wild which may seem counterpoint to what we know. One of the biggest of those being the "China Study". As we all know (or should know) nutritional studies in this day and age are rarely accurate (or even useful) due to poor assumptions, poor controls, limited scope or reaching conclusions. 

Here is an awesome breakdown in two parts on the "China Study" and what you need to know about it from an obscure blog @ Feasting on Fitness, Part 1: Correlation is not Causation - Link, Part 2: The Ravaging Reviews - Link.

07.07.10 WOD - Tosh.

Run, Bike or C2, at least 3+ Hours before or after CrossFit:

Swim: 3x (50m + 100m + 200m)

Bike: 3x (1/2 Mile + 1 Mile + 2 Mile)

Run: 3x (200m + 400m + 600m)

C2: 3x (250m + 500m + 700m)

Choose one. Rest the exact time it takes you to complete the interval in each set (Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc...). Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. 

Post total time to comments...

Gray Matter WOD: This is a tough WOD, so here is some "Mental Toughness" inspiration through some Top Health and Fitness Quotes - Link to Fitness Spotlight, and a 605lbs Squat With No Arms...

07.05.10 WOD - 15/10 TT.

Run, Bike or C2, at least 3+ Hours before or after CrossFit:

Run or Bike - 15 Min TT

Row or Swim - 10 Min TT

Choose one. Cover as much distance as possible! Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. 

Post total distances to comments...

Gray Matter WOD: Salt seems to take all the heat but the fact of the matter is, Fructose makes blood pressure rise - Link to FuelsAsRx.

07.03.10 WOD - 1:1 Pacing.

Swim, Bike, C2 or Run at least 3+ Hours before or after Crossfit:

1 Minute on : 1 Minute off, 8 Rounds

Hold Distances as Consistent as Possible or Foul!

Run/Bike do this as an Out-and-Back, Swim/C2 use Meters. AMDAP! Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. Foul = 2 Minutes of Max Rep Pushups within 2 Minutes of finishing last repeat.

Post total distance to comments...

Gray Matter WOD: Gotta fix that diet, "Food is Fuel", start with breakfast, Whats in your bowl? New report fingers the least nutritious cereals - Link to Time Wellness Blog What should you replace your Coco Gluten Puffs with? How about Protein, Bacon and Eggs... Really. Can Protein Help You Get Leaner and Lose Weight - Link to Anaerobic Inc.

07.02.10 WOD - 4x Repeats.

Run, Bike or C2, at least 3+ Hours before or after CrossFit:

Run - 4x 800 Meters

Bike - 4x 2 Miles

Row - 4x 1000 Meters

2 Minutes Between Each Round, Hold +/- 5 Sec From Fastest Round or Foul!

Fastest pace possible! Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower. Foul = 2 Minutes of Plank Hold within 2 Minutes of finishing last repeat.

Post total time to comments...

Gray Matter WOD: CFE in the spotlight, check out the 4-Page spread, CrossFit Endurance: Brian Mackenzie's Training Plan will Reduce Your Workout Time and Your Race Times, Link to PDF of LAS&F Summer Issue