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This was one of my ALL TIME favorite regional events.  Check out the vintage footage of Khalipa setting a world Record and a “not too shabby” third place time set by yours truly….

It’s Halloween!  Hopefully you have plans….so get in, get this done quick and get out and live your life!  It’s part of the Vivendi Lab program and lifestyle to do so…

 

Tomorrow is going to be a Sam Briggs beatdown, so you will need the R&R.

 

Vivendi Lab. Week 2. Friday.

 

10 Min Handstand Walk Practice

 

2012 Regionals Event 2

Row 2000 Meters

50 Pistols (alternating legs)

30 Hang Cleans 225/135

 

Accumulate 5 Min L Sit

 

Notes:

If you struggle with pistols there are ways to scale them….OTHER than elevating your heel.  Try holding on to something, like a ring or the post on your pull up structure.

 

Choose a weight on the clean where you know you can do at least 5 fresh.  A weight where you don’t think you will ever have to really go to singles necessarily.

 

3 Responses to “Vintage 2012 Regionals”

  1. Chris H

    So I did a 1000 meter row this morning before the correction was made and it was still hard! Good variation of Jackie I guess. Time was 15:28, pistols light me up after the row. Used 165 for hang cleans, intensity was up, I figure if I used 185 I would be doing singles. I can’t handstand walk yet, so this was some good practice.

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Rowing with friends is better than rowing alone.

Mollyrow

 

Pic by Ali Samieivafa

 

Coach Chris….

 

funnel

 

CrossFit Endurance programming and training must be thought of in terms of a funnel verses the traditional pyramid.  The CrossFit funnel approach is not focused on one specialized distance as commonly found in mono-structural sports.  Examples are athletes that peak towards one event or one goal such as the 100m freestyle, or the 2000m row or the 10,000 run.  CrossFit athletes do not specialize in one particular distance or event.  CrossFit athletes primarily target running distances ranging between 400m and 5000m.

.

The key to performance gains within the 400m to 5000m distances is the variation within workouts.  Workout variation can include interval length and quantity, workout volume, recovery (between reps, between sets), type of recovery (standing, walking, jogging), terrain (hills, dirt, sand) and yes…intensity (speed).  I use the aerobic threshold, strength & speed endurance, lactate threshold, and VO2 max workout categories to support each workout variation.  Last week, we posted 3 strength endurance workouts.  This week we have posted speed endurance, lactate threshold, and aerobic threshold workouts for running, plus a row and swim workout (my favorite!!)  Enjoy!!

.

.

Vivendi Lab. Week 2. Thursday.

.

.

Speed Endurance Workout

.

4 rounds: 

400m (Alternate: 50m ON, 50m OFF)

Total:  1600m

.

Workout Purpose:  Develop speed, stride length, and fast twitch muscle fiber recruitment.

Workout Details:  Run “ON” 50m at the below pace target that is based on your current max effort 400m time, run OFF 50m at the below pace target, repeat until you complete a total of 400m.  This is considered 1 round.  The workout is 4 rounds.  The ON pace is a sprint.  Focus on getting to your top speed quickly and carry that speed across the 50m finish. 

.

Workout Pacing:

Current 400m PR Time

50m ON pace/400m

50m ON time/50m

(sec)

50m OFF pace/400m

50m OFF time/50m

(sec)

Total 400m target time

00:50.0

00:50.0

00:06.3

01:23.8

00:10.5

01:07

00:52.5

00:52.5

00:06.6

01:28.1

00:11.0

01:10

00:55.0

00:55.0

00:06.9

01:32.4

00:11.6

01:14

00:57.5

00:57.5

00:07.2

01:36.1

00:12.0

01:17

01:00.0

01:00.0

00:07.5

01:40.4

00:12.5

01:20

01:02.5

01:02.5

00:07.8

01:44.7

00:13.1

01:24

01:05.0

01:05.0

00:08.1

01:49.1

00:13.6

01:27

01:07.5

01:07.5

00:08.4

01:53.4

00:14.2

01:30

01:10.0

01:10.0

00:08.8

01:57.7

00:14.7

01:34

01:12.5

01:12.5

00:09.1

02:01.3

00:15.2

01:37

01:15.0

01:15.0

00:09.4

02:05.7

00:15.7

01:40

01:17.5

01:17.5

00:09.7

02:10.0

00:16.3

01:44

01:20.0

01:20.0

00:10.0

02:14.3

00:16.8

01:47

01:22.5

01:22.5

00:10.3

02:18.7

00:17.3

01:51

01:25.0

01:25.0

00:10.6

02:22.3

00:17.8

01:54

01:27.5

01:27.5

00:10.9

02:26.6

00:18.3

01:57

01:30.0

01:30.0

00:11.3

02:30.9

00:18.9

02:00

01:32.5

01:32.5

00:11.6

02:35.3

00:19.4

02:04

00:35.0

00:35.0

00:04.4

02:39.6

00:20.0

01:37

00:37.5

00:37.5

00:04.7

02:44.0

00:20.5

01:41

00:40.0

00:40.0

00:05.0

02:48.3

00:21.0

01:44

00:42.5

00:42.5

00:05.3

02:52.6

00:21.6

01:48

00:45.0

00:45.0

00:05.6

02:57.0

00:22.1

01:51

.

.

Lactate Threshold Track Workout

.

4 rounds: 

4x60sec ON with 30sec rest b/t reps

3min rest b/t rounds

.

Workout Purpose:  Improves ability to function with a high accumulation of lactate as well as improving your ability to shuttle & buffer lactate.

Workout Details:  I want you to perform this workout on the track.  Run your first 60sec ON, hit the below distance target, stop & rest for 30sec, turn and run back to the original start.  Continue this pattern for the entire workout.  Do not rest anymore than the programmed 30sec b/t reps and 3min b/t rounds. 

.

Workout Pacing

Current Mile PR Time

60sec ON (meters) target

“ON” Mile Pace

5:00

299

5:21

5:20

280

5:42

5:40

264

6:04

6:00

249

6:25

6:20

236

4:47

6:40

224

7:08

7:00

214

7:29

7:20

204

7:51

7:40

195

8:12

8:00

187

8:34

8:30

176

9:06

9:00

166

9:38

10:00

150

10:42

11:00

136

11:46

12:00

125

12:50

.

.

Aerobic Threshold Workout

.

5min easy jog warm-up

5 rounds:  6min ON w/ 2min OFF

5min easy jog warm-down

.

Workout Purpose:  Improve fuel & biomechanical efficiency, musculoskeletal development, increase number of aerobic enzymes, capillaries, and mitochondria for a more robust and efficient aerobic system.

Workout Details:  This workout should be done on the track or an out & back course where you would run 6min down, take 2min rest, turn and run back to the original starting point.  I have provided below the target distance that you should hit for your first 6min duration.  Your distance from round to round should not deviate by more than 10 meters.

.

Workout Pacing:

Current Mile PR Time

Target Pace (per mile)

Target Pace (per 400m)

Target Distance w/in 6min (meters)

5:00

6:18

1:34

1532

5:15

6:37

1:39

1459

5:30

6:56

1:44

1392

5:45

7:15

1:48

1332

6:00

7:33

1:53

1279

6:15

7:52

1:58

1227

6:30

8:11

2:02

1180

6:45

8:30

2:07

1136

7:00

8:49

2:12

1095

7:15

9:08

2:17

1057

7:30

9:27

2:21

1022

7:45

9:46

2:26

988

8:00

10:05

2:31

957

8:15

10:23

2:35

930

8:30

10:42

2:40

902

8:45

11:01

2:45

876

9:00

11:20

2:50

852

10:00

12:36

3:09

766

11:00

13:51

3:27

697

12:00

15:07

3:46

639

.

.

Row Workout

.

4 rounds:  500m, 60sec rest, 300m, 3min rest

.

Row Workout Pacing

Current 2000m Row PR Time

500m pace target

300m pace target (per 500m)

300m pace target

06:20.0

01:35.1

01:28.5

00:53.1

06:25.0

01:36.3

01:29.5

00:53.7

06:30.0

01:37.6

01:30.5

00:54.3

06:35.0

01:38.8

01:31.8

00:55.1

06:40.0

01:40.1

01:33.0

00:55.8

06:45.0

01:41.3

01:34.3

00:56.6

06:50.0

01:42.5

01:35.5

00:57.3

06:55.0

01:43.8

01:36.5

00:57.9

07:00.0

01:45.0

01:37.5

00:58.5

07:05.0

01:46.3

01:38.8

00:59.3

07:10.0

01:47.5

01:40.0

01:00.0

07:15.0

01:48.8

01:41.3

01:00.7

07:20.0

01:50.0

01:42.5

01:01.5

07:25.0

01:51.2

01:43.5

01:02.1

07:30.0

01:52.5

01:44.5

01:02.7

07:35.0

01:53.7

01:45.8

01:03.5

07:40.0

01:55.0

01:47.0

01:04.2

07:45.0

01:56.2

01:48.0

01:04.8

07:50.0

01:57.5

01:49.0

01:05.4

07:55.0

01:59.2

01:50.3

01:06.2

08:00.0

02:00.9

01:51.5

01:06.9

08:05.0

02:01.7

01:52.8

01:07.6

08:10.0

02:02.4

01:54.0

01:08.4

08:15.0

02:03.7

01:55.0

01:09.0

08:20.0

02:04.9

01:56.0

01:09.6

08:25.0

02:06.2

01:57.3

01:10.4

08:30.0

02:07.4

01:58.5

01:11.1

08:35.0

02:08.7

01:59.8

01:11.8

08:40.0

02:09.9

02:01.0

01:12.6

08:45.0

02:11.1

02:02.0

01:13.2

08:50.0

02:12.4

02:03.0

01:13.8

08:55.0

02:13.8

02:04.3

01:14.6

09:00.0

02:15.2

02:05.5

01:15.3

09:05.0

02:16.4

02:06.7

01:16.0

09:10.0

02:17.7

02:08.0

01:16.8

09:15.0

02:18.9

02:09.0

01:17.4

09:20.0

02:20.1

02:10.0

01:18.0

09:25.0

02:21.4

02:11.3

01:18.8

09:30.0

02:22.6

02:12.5

01:19.5

09:35.0

02:23.9

02:13.7

01:20.3

09:40.0

02:25.1

02:15.0

01:21.0

09:45.0

02:26.4

02:16.0

01:21.6

09:50.0

02:27.6

02:17.0

01:22.2

09:55.0

02:28.9

02:18.3

01:23.0

10:00.0

02:30.1

02:19.5

01:23.7

.

.

Swim Workout

.

100 warm up

3×300 w/ 90sec rest (#1 pull, #2 kick w/ fins, #3 swim w/ fins)

3×200 w/ 60sec rest (#1 pull, #2 kick w/ fins, #3 swim w/ fins)

3×100 w/ 30sec rest (#1 pull, #2 kick w/ fins, #3 swim w/ fins)

100 warm down

Total:  2000

.

.

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Posted by

Who’s pumped to watch the CrossFit Invitational?!!!

 

Today we are resting.  Take some time to chill ESPECIALLY if you have done all of the workouts over the past 9 days!  If you missed a few, feel free to use today to make something up.  But either way.

 

Post in comments you want to WIN the CrossFit Invitational!!!??

 

Vivendi Lab. Week 2. Wednesday.

 

Rest or Make-up.

 

One Response to “Chill”

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Posted by

Some more help from Lindsey on today’s upper body lift and accessory work…

Today is a combination of two fun lifting sessions kind of.  First is the 30 min EMOM Khalipa and I did on Friday morning.  Then you have a Max Effort Upper Body day from CrossFit Conjugate and Lindsey Kelly.

 

At CrossFit Conjugate…they know how to get strong.  They use Westside Barbell’s Conjugate method for most of their lifting.  They do a lot of accessory work, like we have listed today.  For your basic CrossFit athlete, they may never need to play around with this stuff TOO much.  But, if you are trying to get strong fast, or if that is a big whole in your overall fitness – adding some of this stuff in can be really valuable.  I will be posting this type of workout once ever 2 weeks or so to give you a chance to try out what they do.

 

If you love it, you can learn more at

www.crossfitconjugate.com

and follow Lindsey @wildcatlk

 

Vivendi Lab. Week 2. Tuesday.

 

30 Min EMOM (Every minute on the minute)

2 Back Squats @65%

 

Jason used 375, which I think was over 65% but he is nuts.

I used 185

 

then

 

Find your 1 Rep Max Floor Press

 

4 x 10 Ring Push Ups with Band Tension

 

4×10 Dumbbell Rollback Extensions (as heavy as you can go unbroken)

 

3×1:00 Chinese Plank Holds (if you can, try adding weight by resting it on your back)

 

Notes:

I got REALLY sore…I mean REALLY sore from the back squats (hint…tomorrow is a rest day).

Most of this other stuff will be new for a lot of you, so take it as an opportunity to just have fun with it.  Some may not need the band for the ring push ups.  Only add the band if you are getting the sets of 10 unbroken.

 

 

2 Responses to “Lifting Heavy Objects for Fun”

  1. Patrick

    Loved today’s workout. Really glad you guys started doing programming on here for those who are interested in competing. You guys inspire me. Keep um coming. I live in Norway so it’s hard to find a great program that works for me. Gonna keep up with you guys and see how I progress.

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Posted by

It’s MONDAY!  Hope you’re SMILING!!

warmup

 

It’s day 8 of the new site and we haven’t taken a rest day.  One is coming.  As far as when or how often YOU should rest goes – it all depends.  Ask 50 Games athletes and they will probably give you 50 different answers….but one common theme will remain.  Rest when you need to.

 

How do you know?  When do you need to?

 

The need for rest is both physical and psychological.  Most Games athletes these days don’t work full time jobs.  Most of them still work, but a lot of them are trainers or coaches part time with a large majority of their life being dedicated to training and the lifestyle they need to recover for the next training session.  I am guessing your life isn’t quite like that.

 

At the CrossFit Level 1 Seminars we quote Greg Glassman who said, “Rest days should be programmed to maximize intensity and volume”.  If you are coming into the gym pumped to work out and are still able to throttle the workout…awesome.  If you are dragging your feet to the gym, if you are there because you feel like you HAVE to be to get better, if you are mailing in the workouts…it might be time for a break.  This isn’t to say that to get to a certain level there won’t be days (actually probably many of them) that you need to show up when you don’t really feel like it, but in general 6 days a week of 100% will yield more results in the long run than 7 days at 75%.

 

Now about that 100%…

 

Monday Monster Mash by Pat Sherwood

@sherwood215

www.crossfitlinchpin.com

 

Little different this time….

 

Vivendi Lab. Week 2. Monday.

 

Start at 0:00

 

12-9-6-3

Burpee Box Jump 24/20

Squat Clean 135/95

 

Rest EXACTLY 5 min (regardless of your time on the first part)

 

21-15-9

Push Jerk 155/105

Toes to Bar

 

Rest EXACTLY 5 min (regardless of total time on the clock)

 

40 Overhead Squats 75/55

20 Handstand Push Ups

30 Overhead Squats

15 Handstand Push Ups

20 Overhead Squats

10 Handstand Push Ups

 

Rest Exactly 5 Min 

 

Run 1 Mile

 

Score this week is TOTAL time…..good luck!

 

Notes:

 

As always, the Monster Mash is meant to be a beat down.  Don’t be afraid to pick 1-2 parts of it and just do that.  Of course if you ARE going to do that pick at least one of those parts to be something YOU need to work on.  

The weights are picked for this workout to keep you moving.  This is NOT the time we work on strength as much as we are working on our conditioning.  Scale the loads as necessary to meet the intended time domains!

 

Part 1:  Goal time: SUB 10 min

Scale weight if necessary.  Do NOT switch to a power clean unless it’s for some sort of injury.

Step up and down on the box ONLY if you absolutely need to for ability or injury.  Force yourself to keep that jump otherwise.

 

Part 2: Goal time: Sub 13 min

Scale weight if necessary.  This should be a weight that if you were completely fresh you could do 10 jerks in a row.

If you are new to toes to bar you can try knees to chest.  Yes…your abs are prob sore from yesterday.

 

Part 3. Goal time: Sub 17 min

This weight is intended to be super light.  Fresh you would DEFINITELY at least attempt to get the 40 unbroken or in 2 sets.

On the Handstand Push up, again try to stay away from shortening the range of motion.  Do your best against the wall with fewer reps or piked on the box if that’s what you need.

 

Part 4:  Run…as fast as you can.

 

The whole workout should take you roughly an hour or less.  (Maybe a litte longer but not much.)

 

12 Responses to “Straight Thru Mash”

  1. Nick

    Will there be a vivendi lab store eventually? I know it’s only been a week but I’d love a shirt or something eventually

    Reply
  2. Brian Carr

    Had a late day at work. Only had enough time for the first 2 parts before getting my kids.

    Part 1 – 0:00 – 6:49 rx
    Rest 6:49 -11:49
    Part 2 – 11:49 – 19:27 rx

    2 damn good wods

    Reply
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Posted by

Lindsey Kelly.

Linds

 

I got the format for today’s workout from Lindsey Kelly.

 

Lindsey was on CrossFit Conjugate’s second place team at the CrossFit Games.  I got to know her a little bit at the Games, but have since gotten to know her by spending time with her in Vegas during the CrossFit Team Series.  She is an amazing athlete, smart coach and great person.  Can’t wait to see what 2015 brings for her.

 

She texted me a workout earlier this week, but also mentioned that they swap the second movement for whatever they feel they need to add in to round out their programming.  This week you all have done a lot of a lot of things….and we all know what happens on Monday.  So, today we keep it simple and fill in a movement we haven’t seen yet.

 

Check Lindsey out on Insta: @wildcatlk

 

Vivendi Lab. Week 1. Sunday.

 

10 Rounds for Time

Row 500 (Goal is to keep pace at sub 1:50/2:00)

10 GHD Sit Ups

 

Skill:

Accumulate 5 Min in Handstand Hold

 

Notes:

For the 500 rows, hold a pace that challenges you.  If you haven’t done much on the GHD, lower the reps to 5 or 7.  The last thing you need to to be so sore you can’t do the Monster Mash!  If you aren’t sure…go with the lower reps.  If you feel fine, you will know you can do more next time.  As far as the GHD goes, better safe than sorry.  If you don’t have a GHD?? You can sub V-Ups or regular sit ups but probably up the reps to 15-20.  Don’t do toes to bar…you might see those soon ;).  

3 Responses to “Blame Lindsey”

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Posted by

Michael Cazayoux of Brute Strength and Ute CrossFit

caz

 

When Team NC qualified for the Games we sought coaching from the guys from Ute CrossFIt.  I mean, seems only natural to ask for help from the team who won 2 years in a row.  Since then, I have been working with Mike and the crew from Brute Strength to help me work on my individual weaknesses.

 

Today’s workout is one that we on Team NC would have called a Death Workout and a type that we did frequently in preparing for the Games.  They take a while and they hurt.  It’s Saturday.  Have fun.

 

Check out Brute’s Website for more info

 

and @brute.strength on IG

 

Vivendi Lab. Week 1. Saturday.

 

Part 1.

3 Rounds

10 Squat Snatch 135/95

1 Min Max Toes to Bar

1 Min Max Burpee Pull Ups

2 Min Row (goal is to hit 600m/550m)

2 Min Rest between rounds

(after the third round you will take your 2 min rest then rest 3 more min…total of 5 min rest)

 

Part 2.

3 Rounds

10 Front Squats @60% of your max

1 Min Max Muscle Ups

1 Min Max Thrusters 45/35

2 Min Airdyne 

Rest 2 Min between rounds

(after the third round you will take your 2 min rest then rest 3 more min….total of 5 min rest)

 

Part 3.

5 Rounds for Time

10 Power Cleans 135/95

10 HSPU

10 Burpee Box Jumps

10 OHS 135/95

10 Strict Pull Ups

 

Notes:

 

Part 1: Scale the snatch weight to a weight that you can finish all 10 reps in 2 minutes or less.  Do not scale to a power snatch.  On the row…this is going to be tough.  Go as hard as you can in round 1 and whatever you do, don’t allow that number to be lower in round 2-3.

 

Part 2. Front Squat is scaled for you…have at it.  If you are new to muscle ups scale to a way that you can achieve at least 5 muscle ups in the minute. You can do jumping if you are just working on that transition.  The higher the rings are the less jump you get.  Do not give yourself so much assistance that your muscle up can be ugly.  You can also do transitions with your feet out in front of you.  I’m pretty sure you can all do a 45# thruster at this point…it’s just not going to feel good.  If you don’t have an airdyne…congrats…row again.

 

Part 3:  Use a weight you can go unbroken on the power cleans and OHS for the most part.  If you have to break a little after the first round or 2 that’s ok, but the goal is to keep moving. If 10 strict pull ups will take you forever scale to 5 or 7.  If you don’t have strict pull ups, scale to a band and still go without any swing.

 

I would LOVE to hear how you all enjoyed this.  More Death Workouts will be coming your way….I promise.

 

2 Responses to “Brute Death Workout”

  1. braulio garcia

    Death was upon me but Jesus is on my side! This hurt real bad. For me the worse part was part 3.

    88:57 Rx to complete everything. I have the breakdown of all reps and times if needed.

    Reply
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Posted by

How can you say you have good CrossFit Programming if you never program workouts from CrossFit.com??

This workout was originally posted on Oct. 10, 2010.  I remember it being a classic and one that we LOVED back then.

 

Once a week or so I will post either recent or throwback CrossFit.com workouts because they know just how to show you what your weaknesses are.  CrossFit.com isn’t programmed by just one person, so you won’t see any personal bias for what one person likes or believes is most important.  It is also not programmed for one specific athlete or one specific gym.  Sometimes when that is the case things like class size, equipment availability and time etc will come into play as a factor.

 

What you will notice most oftentimes too, is that CrossFit.com workouts are simple.  3-2-1…Go…2-3 movements…simple rep schemes.  They aren’t trying to impress their members by creating something fancy, or re-inventing the wheel because they are bored.  They care only about what works and what has shown, most consistently, to garner the best general physical preparedness.

 

I threw in some extra lifting today, but the main goal needs to be the workout for time.

 

Vivendi Lab. Week 1. Friday.

 

Front Squat

2-2-2-2-2

 

Thruster

1-1-1-1-1

 

10 Rounds for Time and Load

1 Clean and Jerk

1 Round of Cindy

(5 Pull ups, 10 Push Ups, 15 Squats)

 

Notes:

Choose a weight that is challenging for sure.  It’s only 10 reps.  You notice in the video that Heather even starts having to split jerk.  HOWEVER, don’t choose a weight that you are waiting 30 seconds or a minute to pick up because you think you will fail after 3 rounds.  If it’s too heavy during the workout…lower it.  If it’s too light and you are smoking it….raise it.  Remember, in training it’s all about getting the best workout, not about always getting the fastest time or lifting the most weight.

 

4 Responses to “Heather B Clean and Jerk Cindy”

  1. Brando

    Who does contribute to the HQ programming? Does it all run through 1 person (Dave, for ex)?

    Reply
  2. Zac Lewis

    FS: 185, 205, 225, 235, 245
    Thruster: 115, 165, 185, 205(f), 205(f)
    Metcon: 11:38 (225 for 3 rds, 205 for 7 rds)

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Lindsey Valenzuela performing one of today’s workouts from Coach Chris.

LV

 

Coach Chris has been a HUGE part of the Lab since it’s inception.  He has made a giant difference in the fitness levels of many of the top Games athletes and has completely changed the way they are attacking their endurance training.  So happy to be able to continue providing you with his awesomely painful workouts.

 

From Coach Chris Hinshaw:

 

Pete Magill, the fastest-ever American at 5K and 10K for age groups over 50, explains in his article for Competitor why runners over the age of 30 get slower.  According to recent studies, after the age of 30, the length of our stride decreases by about 1% each year.  Our cadence, which is the number of steps per minute, stays the same. Most runners manage to preserve their optimal cadence into their 70s and 80s, but by then the length of their stride has decreased by close to 50%.

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The shortened of the stride can be traced to 3 issues:

1. Decreased muscle mass or a weakening of muscles

2. Decreased nervous system efficiency.

3. Decreased hip, knee, and ankle flexibility.

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The Solution:  Ready to Run by Kelly Starrett will address the mobility of your hips, knees, and ankles.  However, we must perform movements that keep our fast twitch muscle fibers active in order to improve our strength and power.  As CrossFit athletes we commonly recruit our FT fibers with ballistic and/or plyometric movements and then make them go long by immediately adding in a mono-structural movement.  These types of workouts are better known as strength endurance workouts. 

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Vivendi Lab. Week 1. Thursday.

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Strength Endurance Workouts

5 rounds: 

12 OH jumping lunges (35/55lbs)

200m sprint row

45sec rest b/t rounds.

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Or

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5 rounds: 

12 max distance broad jumps

250m sprint run

90sec rest b/t rounds

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Or

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6 rounds: 

8 box jumps (30”/36”)

40sec Assault bike sprint

60sec rest b/t rounds

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Another viable option for activating our FT fibers is heading to the track and doing speed work.  In addition to FT fiber activation, repetitive speed work will also train our nervous system to relax our contracting muscles and open up our stride. 

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Speed Endurance Workout

5x100m “sprints” EMOM (start 100m on the minute)

Record slowest 100m time from the 5 rounds

       Rest 5min

4x200m “sprints” with 40sec rest b/t reps

Record slowest 200m time from the 4 rounds

       Rest 5min

3x300m “sprints” with 30sec rest b/t reps

Record slowest 300m time from the 3 rounds

       Rest 5min

2x400m “sprints” with 20sec rest b/t reps

Record slowest 400m time from the 2 rounds

       Rest 5min

1x800m jog warm-down

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Workout Details:  Now is your chance to open up your stride and be coach at the same time.  I’m interested in your slowest time for each distance.  I’m never impressed by the athlete that hits #1 with a PR, slowly fades, and ultimately blows up.  I am interested in how well you select the correct pace for each distance as well as your deviation in finishing times.

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Threshold Workout

9 rounds:  (300m, 100m easy jog)

300m pace alternates between ODD and EVEN tempo

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Workout Pacing

Current Mile PR Time

300m target time (ODD)

300m ODD pace/100m

300m target time (EVEN)

300m EVEN pace/100m

100m jog target time

5:00

1:02

0:20

0:59

0:19

0:27

5:15

1:05

0:21

1:02

0:20

0:29

5:30

1:08

0:22

1:05

0:21

0:30

5:45

1:11

0:23

1:08

0:22

0:32

6:00

1:14

0:24

1:11

0:23

0:33

6:15

1:18

0:26

1:14

0:24

0:34

6:30

1:21

0:27

1:17

0:25

0:36

6:45

1:24

0:28

1:19

0:26

0:37

7:00

1:27

0:29

1:22

0:27

0:39

7:15

1:30

0:30

1:25

0:28

0:40

7:30

1:33

0:31

1:28

0:29

0:41

7:45

1:36

0:32

1:31

0:30

0:43

8:00

1:39

0:33

1:34

0:31

0:44

8:15

1:43

0:34

1:37

0:32

0:46

8:30

1:46

0:35

1:40

0:33

0:47

8:45

1:49

0:36

1:43

0:34

0:48

9:00

1:52

0:37

1:46

0:35

0:50

10:00

2:04

0:41

1:58

0:39

0:55

11:00

2:17

0:45

2:10

0:43

1:01

12:00

2:29

0:49

2:22

0:47

1:07

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Swim Workout

100 warm up

4×75 kick w/ fins w/ 40sec rest

Main Set (w/o fins):

- 3×25 w/ 20sec rest

- 3×50 w/ 20sec rest

- 3×100 w/ 20sec rest

- 3×50 w/ 20sec rest

- 3×25 w/ 20sec rest

4×75 pull w/ 40sec rest

1×400 free w/o fins at 100% max effort!!

100 cool down

Total:  1950

4 Responses to “Strength Endurance”

    • Coach Chris

      Logan, Pick any of the workouts. Pick your strength or weakness. My personal favorite is the broad jumps and running.

  1. Ondrej

    This one was sick

    5 rounds:

    12 max distance broad jumps

    250m sprint run

    90sec rest b/t rounds

    Love the programming more and more

    Reply
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Posted by

A day of training for Rory Zambard…some help with demo by Mason Alderman.

 

Rory Zambard is a beast.  Not only is she a beast, but she does all of her own programming.  Not many athletes can program for themselves and still manage to hit their weaknesses the way they need to.  Rory is also REALLY smart.  She works on the CrossFit Level 1 team and is a self proclaimed nerd.  Today’s programming is just a regular day for her in the gym.  It’s cool to see the volume of one of the best athletes in the world.

 

It’s also cool to see that a 7 year old can do the same workouts as some of his CrossFit heroes.

 

This workout was filmed while I was in Vegas for the Team Series on Mason’s 7th birthday.  He has been CrossFitting pretty much his whole life, following in the footsteps of his awesome dad – Ben.  Mason loves this stuff and was quoted on IG recently saying “I’m not interested in dancing, I’m interested in snatching.”

 

This won’t be the last you see of either Mason or Rory on Vivendi.

 

Meanwhile, check them out on IG.

Rory – @rzambard

Mason – @ironmile_mason and @crossfitironmile

 

Vivendi Lab. Week 1. Wednesday.

 

20 Strict Muscle Ups for Time

Right into…

20 Kipping Muscle Ups for TIme

 

30-20-10

Deadlift 225/155

Burpee

10-20-30

Front Squat 155/105

Burpee

 

Finish with:

3x 1 Min Plank Hold (add weight if you can)

 

Notes:

 

First Part:  

This is about improving your muscle ups and if you have muscle ups exhausting your pull with the strict ones then practicing your kip.  If you are new to muscle ups all together do 20 for time.  If you have kipping but not strict work on that.  Try doing some strict ones with a band.  Don’t have muscle ups at all?  Practice transitions and Ring Pull Ups and Ring dips.  All in all basically work your muscle ups for 15 min continuous.

 

Second Part:

The deadlift and front squat weight should be moderate but annoying for that many reps.  If you are thinking to yourself “I could do the 30 in a row, but I don’t know that it’s a good idea or that I want to”  that’s probably the right weight.  All in all don’t allow this workout to take you more than 25 total minutes.

 

3 Responses to “Zambard and Mason”

  1. Jose

    Do we rest at all when we finish the deadlifts and burpees or go right into front and burpees?

    Reply
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