''Annie'' (09.11.2009)

Warm-up Drills (09.11.2009)
1600m Run

''Annie'' (09.11.2009)
50-40-30-20-10 rep rounds for time of:
Double-unders
Abmat Sit-ups

Skill Development (09.11.2009)
30 x Hip and Back Extensions

Use as many sets as needed without going to failure.

Link: GHD Hip and Back Extension Demo Video

CrossFit Endurance Rest Day (09.11.2009)

''The Broomstick Mile'' (09.10.2009)

Warm-up Drills (09.10.2009)
1000m Row
Samson Stretch
Hip Mobility Drill
Link: Hip Mobility Drill Demo Video

''The Broomstick Mile'' (09.10.2009)
25 x Back Squats
25 x Front Squats
25 x Overhead Squats
Run 400 meters
25 x Shoulder Press
25 x Push Press
25 x Push Jerk
Run 400 meters
50 x Squat Cleans
Run 400 meters
50 x Snatches
Run 400 meters

Use PVC pipe/25lb/45lb Barbell for all the movements.
Putting your barbell or PVC down other than for the 400m runs earns 5 burpees per offense.

Post time to comments.

Skill Development (09.10.2009)
Complete one of the following options at your own pace:
9 x Full Extension Muscle-ups
or
15 x False Grip Ring Pull-ups
15 x Ring Dips
or
21 x Pull-ups
21 x Paralette Dips

CrossFit Endurance WOD (09.10.2009)
1:1 Pacing
Swim, Bike, Run, or Row (C2)
3 Rounds of
1:00 x 1:00 rest
1:00 x 1:00 rest
1:00 x 1:00 rest
Hold distances as close to your best score as possible.
You will work a total of nine minutes in this WOD.

Post distances to comments.

''The Chief'' (09.09.2009)

Warm-up Drills (09.09.2009)
Complete the following at your own pace
400m Run
11-9-7 reps each of:
Handstand Push-ups
Pull-ups
Box Jumps (20'')

''The Chief'' (09.09.2009)
Max rounds in 3 minutes of:
3 x Power Cleans (135lbs)
6 x Push-ups
9 x Squats
Rest 1 minute.

Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Skill Development (09.09.2009)
Complete the following in as few sets as possible:
1:00 x Prone Plank Hold
1:00 x Right Side Plank Hold
1:00 x Left Side Plank Hold
1:00 x Superman Hold

CrossFit Endurance WOD (09.09.2009)
Hold pace/split times at 90% of your previous best for the given 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: 2k , LC: 3k , U: 6k

Post times to comments.

Max Effort Overhead Squat Triples and Other Fun Things (09.08.2009)

Warm-up Drills (09.08.2009)
50 x Double-Unders or
200 x Single-Unders
Overhead Squat Max Effort Warm-up Sets

Max Effort Overhead Squat Triples and Other Fun Things (09.08.2009)
Overhead Squats 3-3-3-3-3
Rest 5:00
Complete 4 Rounds for time of
400m Run
25 x Burpee Jumping Pull-ups

Post loads and times to comments.

Skill Development (09.08.2009)
3 Rounds at your own pace of
15 x GHD Sit-ups
15 x Back Extensions

CrossFit Endurance WOD (09.08.2009)
''The Lactate Shuttle''
All out maximal efforts for your choice of the following:
Swim, Bike, Run, or Row (C2)
5:00 x 2:30 rest
6:00 x 3:00 rest
7:00 x Done!

Post distances to comments.

Note: If you are interested in reading about a fascinating new realm of study based around human performance try Googling ''Lactate Shuttle''.

Link: Overhead Squat Demo Video

Please watch this entire short video clip, it is filled with excellent guidance on Overhead Squat Technique. Also note the way in which the athlete gets the bar up overhead to perform his OH Squats, this method is called the ''Snatch Balance'', which we will be practicing with more frequency in the coming months.

''The Fighting Dias'' Team WOD (09.07.2009)

Labor Day Team WOD Hours: 8am-11am

Warm-up Drills (09.07.2009)
800m Run
9 Fundamentals x 10 reps each (PVC)
Samson Stretch

''The Fighting Dias'' Team WOD (09.07.2009)
As a team of two CrossFitters complete the following for time
1000m Row
100 x Wallball Shots (20/14lbs)
100 x Pull-ups
200 x Abmat Sit-ups
50 x Power Clean and Jerk (135/95)
100m Bear Crawl
Heavybag Obstacle Run
50 x Tire Jumps (20'')
20 x Tire Flips
Each team member is responsible for half of the distances/repetitions prescribed. Only one team member may be working at a time and the distance or repetitions for each stage must be completed by both members before moving onto the next event. Plan smart, fight hard.

Hint: What don't these rules say?

Skill Development (09.07.2009)
Enjoy the rest of your Holiday, you've labored enough already.

CrossFit Endurance WOD (09.07.2009)

Complete the following for time. Rest 2:00 between rounds.
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2 mile + 1 mile + 2 miles)
Run: 3 x (200m + 400m + 600m)
C2: 3 x (250m + 500m + 700m)

Post times to comments.

Rest Day (09.06.2009)

Rest Day (09.06.2009)

CrossFit Endurance Rest Day (09.06.2009)

Rest Day (09.05.2009)

Rest Day (09.05.2009)

CrossFit Endurance WOD (09.05.2009)
8 Rounds for maximum distance of 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Higher than your normal damper by at least two levels.

Post distances to comments.

''Fat Helen'' (09.04.2009)

Warm-up Drills (09.04.2009)
Row 1000m
15 x Kettlebell Swings (1.5-2 pood)
15 x Pull-ups

''Fat Helen'' (09.04.2009)
Complete 3 Rounds for time of
Run 400m
21 x Kettlebell Swings (2-pood)
15 x Pull-ups

Post time to comments.

Skill Development (09.04.2009)
30 x Squat Snatch (45lbs)

CrossFit Endurance WOD (09.04.2009)
Time Trials
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT

Post time to comments.

5k Time Trial (09.03.2009)

Warm-up Drills (09.03.2009)
Row 500m
15-12-9 reps each of
Pull-ups
Push-ups
Box Jumps (20'')

5k Time Trial (09.03.2009)
Run 5k for time.

Post time to comments.

Skill Development (09.03.2009)
20 x Pistols, alternating legs each rep

CrossFit Endurance WOD (09.03.2009)
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.

''Elizabeth'' (09.02.2009)

Warm-up Drills (09.02.2009)
Run 800m
Samson Stretch
9 Fundamentals x 7 reps each
Samson Stretch

''Elizabeth'' (09.02.2009)
21-15-9 reps for time of:
Clean (135lbs)
Ring Dips

Post times to comments.

Skill Development (09.02.2009)
Complete 3 rounds in as few sets as possible of
:30 x L-sit (Paralettes)
:30 x Ring Support

CrossFit Endurance WOD (09.02.2009)
3 x Big Repeats
Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.
Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts.
C2: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.

Post times to comments.

''Viking Frank'' (09.01.2009)

Warm-up Drills (09.01.2009)
500m Row
21-15-9 reps each of
PVC Thrusters
Jumping Pull-ups
Use loaded barbell Thrusters and Pull-ups to prepare yourself for the heavy movements in the WOD. Final set and rep schemes should be executed as if you were heading into a Max Effort WOD.

''Viking Frank'' (09.01.2009)
Complete 3 Rounds for time of:
Row x 250m
15 x Thrusters (155lbs)
15 x Chest-2-Bar Pull-ups (30lbs)
Row x 500 m
12 x Thrusters (155lbs)
12 x Chest-2-Bar Pull-ups (30lbs)
Row x 750 m
9 x Thrusters (155lbs)
9 x Chest-2-Bar Pull-ups (30lbs)

Post times to comments.

Safety Note: If you are following this site but do not train with us please take safety into account and scale as necessary.
The CrossFitters taking on this beast have been training for more than a year, some of which were competitive in the Northeast Regional Qualifiers for the CrossFit Games. This is by no means implying that ''Viking Frank'' is an insurmountable challenge, we just hope that all of our athletes near and far consider safety to be paramount. ''Viking Fran'' is listed below in case anyone feels like cutting their teeth on the original monster. Those days in the garage were amazing to behold.

''Viking Fran'' (09.01.2009)

Complete 3 Rounds for time of the following
Row 250 m
15 x Thrusters (135lbs)
15 x Pull-ups (20lbs)
Row 500 m
12 x Thrusters (135lbs)
12 x Pull-ups (20lbs)
Row 750 m
9 x Thrusters (135lbs)
9 x Pull-ups (20lbs)

Post times to comments.

CrossFit Endurance WOD (09.01.2009)
Tempo 85% x 95%
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
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
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

Snatch n' Run (08.31.2009)

Warm-up Drills (08.31.2009)
Complete the following at your own pace.
Attempt to maintain a steady, unbroken series of Single-unders for each time interval prescribed.
Burgener Drill (PVC)
1:00 Single-unders
Burgener Drill (PVC)
2:00 Single-unders
Burgener Drill (45/25lbs)
3:00 Single-unders

Burgener Warm-up Sequence
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Snatch Lands x 3
v. Snatch Drops x 3
vi. Squat Snatch x 3
Sage Burgener Demo Video

Snatch n' Run (08.31.2009)
Five rounds for time of
15 x Power Snatch (95lbs/65lbs)
Run 400 meters
Cathletics Power Snatch Demo Video

Post times to comments.

CrossFit Endurance WOD (08.31.2009)
8-4-2 Ladder
Swim, Bike, Run, or Row (C2)
Swim: 8min of 25yrds on 30 sec, Rest 4min then, 4 min of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.
Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.
Run: 8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec.
C2: 8min of 115m on 30 sec, Rest 4 min then, 4 min of 115m on 30 sec, Rest 2 min then, 2 min of 115m on 30 sec.

Notes: There are three rungs on this ladder, 8 minutes, 4 minutes, and 2 minutes. During each time period you are attempting to complete the prescribed distance for that set every :30 seconds, any time left is your rest (just like the pull-up ascension ladder). Rest 4 minutes between rounds 1 and 2, rest 2 minutes between rounds 2 and 3.

It's complicated, I know, but it's also deliciously painful.

Post times to comments.

Rest Day (08.30.2009)

Don PePe and Bertimus:

We will miss the hell out of you two freaks during your fall semesters, collect as many heads as you can fit on your belts and get back down here every chance you get.

Keep posting and let everyone know how it's going with your service programs in school, we are eagerly awaiting news of victory.

Rest Day (08.30.2009)

CrossFit Endurance Rest Day (08.30.2009)

Rest Day (08.29.2009)

Rest Day (08.29.2009)

CrossFit Endurance WOD (08.29.2009)
Swim, Bike, Run, or Row (C2)
Sprint/Recover:
3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off)

All out Efforts!

Post distances to comments.

Max Effort Hang Power Clean Singles (08.28.2009)

Warm-up Drills (08.28.2009)
800m Run
12-9-6 reps each of
Pull-ups
Push-ups
Squats
Use as many warm-up sets and reps as needed to prepare for Max Effort Hang Power Clean Singles.

Max Effort Hang Power Clean Singles (08.28.2009)
Hang Power Clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Skill Development (08.28.2009)
At your own pace complete four rounds of the following:
20 x GHD Sit-ups
20 x Back Extensions

CrossFit Endurance WOD (08.28.2009)
Time Trials
Swim: 10min TT
Bike: 15min TT
Run: 15min TT
C2: 10min TT

Post distances to comments

''Seagram Sevens'' (08.27.2009)

Warm-up Drills (08.27.2009)
Row 1000m
9 Fundamentals x 10 each

''Seagram Sevens'' (08.27.2009)
Complete as many rounds as possible in 12:00 of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Post rounds completed to comments.

CrossFit Endurance WOD (08.27.2009)
Swim, Bike, Run, or Row (C2)
90 seconds on x 90 seconds off for 6 Rounds
Cover as much Distance as possible in each of the 90 sec intervals.

Post distances to comments.

''Pick Your Poison'' (08.26.2009)

Warm-up Drills (08.26.2009)
Run 800m
Samson Stretch

Foam Roller

''Pick Your Poison'' (08.26.2009)
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 x Pull-ups
10 x Push-ups
15 x Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 x Handstand Push-ups
10 x One legged squats, alternating
15 x Pull-ups

Post your choice of girls and rounds completed to comments.

CrossFit Endurance Rest Day (08.26.2009)

Barbell AMRAP (08.25.2009)

Warm-up Drills (08.25.2009)
25 x Double-unders
10 x Thrusters (45lbs)
10 x Hang Power Cleans (45lbs)
10 x Sumo Deadlift High-Pull (45lbs)
25 x Double-unders

Barbell AMRAP (08.25.2009)
Complete as many rounds as possible 20 minutes of:
5 x Thruster (95lbs)
7 x Hang Power Cleans (95lbs)
10 x Sumo Deadlift High-Pull (95lbs)

Post rounds completed to comments.

Skill Development (08.25.2009)
Complete one of the following choices at your own pace:
9 x Muscle-ups
or
15 x Ring Dips
15 x False Grip Ring Pull-ups
or
2 Rounds Max Reps Paralette Dips
2 Rounds Max Reps Pull-ups

CrossFit Endurance WOD (08.25.2009)
''Death By 10 Meters''
Swim, Bike, Run, or Row (C2)
Every minute on the minute complete the distance prescribed, starting with 10 meters for the first minute and adding 10 meters each round until you can no longer continue. Your rest time is whatever remains after you complete the distance for each round.

Post rounds completed to comments.

Lunge, Pull-up, Sit-up Met.Con(08.24.2009)

Warm-up Drills (08.24.2009)
Row 1000m
Samson Stretch

Lunge, Pull-up, Sit-up Met.Con(08.24.2009)
Complete the following for time
Walking lunge 100 ft.
21 x Pull-ups
21 x Sit-ups
Walking lunge 100 ft.
18 x Pull-ups
18 x Sit-ups
Walking lunge 100 ft.
15 x Pull-ups
15 x Sit-ups
Walking lunge 100 ft.
12 x Pull-ups
12 x Sit-ups
Walking lunge 100 ft.
9 x Pull-ups
9 x Sit-ups
Walking Lunge 100 ft.
6 x Pull-ups
6 x Sit-ups

Post time to comments.

Skill Development(08.24.2009)
Complete the following at your own pace
21 x Back Extensions
:30 x Handstand
15 x Back Extensions
:30 Handstand
9 x Back Extensions
:30 Handstand

CrossFit Endurance WOD(08.24.2009)
90% of best time for the distance prescribed
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
C2: 4k Tempo 90%

Post time to comments

Rest Day (08.23.2009)

Rest Day (08.23.2009)

CrossFit Endurance WOD (08.23.2009)
2 x Repeats
Swim: 2 x 8 min, Rest 2 min Between intervals
Bike: 2 x 15 min, Rest 2 min Between intervals
Run: 2 x 12min, Rest 2 min Between intervals
C2: 2 x 8min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

Post distances to comments.

Rest Day (08.22.2009)

Rest Day (08.22.2009)

CrossFit Endurance Rest Day (08.22.2009)

Stable News:
Everyone's weekend homework is to keep Heidi from making up a WOD on her own and relapsing back into the infamous ''Never-Rest-or-Recover'' addiction.

Max Effort Push Press Singles (08.21.2009)

Warm-up Drills (08.21.2009)
3 x L-sit holds for max total time
Use the rest time between your L-sits for the Samson Stretch
30 x Kettlebell Swings (16kg or heavier)
Warm-up as needed for Push Press Max Effort Singles.

Max Effort Push Press Singles (08.21.2009)
Push Press 1-1-1-1-1-1-1 reps.

Post loads to comments.

''Karen'' (08.21.2009)
Complete the following for time:
150 x Wallball Shots (20/14lbs)

Post time to comments.

CrossFit Endurance WOD (08.21.2009)
Choose one of the following sports and complete the following:
Tabata :20 max effort x :10 rest for 8 Rounds
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Use a damper setting above your normal selection.

Post distances to comments.

''Linda'' (08.20.2009)

Warm-up Drills (08.20.2009)
Complete the following at your own pace:
20 x Walking Lunges, alternating legs
15 x Push-ups
10 x Air Squats
5 x Box Jumps (24'')

Rest 1:00 before beginning your warm-up sets for ''Linda''.
Increase the loads using as many reps/sets needed for the Deadlift, Bench Press, and Clean weights used in the WOD.

''Linda'' (08.20.2009)
Complete the following triplet for reps of 10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Skill Development (08.20.2009)
Consume vast quantities of oxygen, while floating in your post WOD euphoria.

CrossFit Endurance WOD (08.20.2009)
Time Trial for your choice of the following
Swim: 600m TT
Bike: 12 mile TT
Run: 5k TT
C2: 4k TT

Post times to comments.

Stable News:
Happy Birthday to ''OD''!

We are always proud to call Deb one of our original badass firebreathers from the garage.

There is a hot debate raging among the other CrossFitters as to how old she is, but the answer is simple and everyone should have seen it coming. ''The Original Deb'' is three months and three weeks old since being born again CrossFit hard... Keep killing those WODs, ''OD'', and have an amazing birthday you CrossFitting infant you.