Week of 11/14

CFE workouts for this week (11.13.2016):

Workout 1 –
Run or Row:
3 x 800 Meters, rest 2 minutes between sets
1 x 1000 Meters
Fully Recover
3 x 800 Meters, rest 2 minutes between sets
Immediately after final 800 Meters, perform 50 burpees for time

* If new to CFE workouts, or just getting back to endurance training, rest 3 minutes between the 800 meter repeats. The goal is maintain splits within 4 seconds.

Workout 2 –
Run or Row:
6-10* x 400 meters, rest 90 seconds between sets
-or-
Swim:
6-10 x 100 Meters, rest 90 seconds between sets

* The goal is maintain splits within 3 seconds. Continue sets until your split deviates by more than 3 seconds

Workout 3 (Everyone can do the following) –
Run or Row for 25 Minutes @ 85% of 5 km pace
-Every 4 Minutes increase pace to max effort for 30 seconds, then perform 10 burpees before continuing the run/row at 85%

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Week of 10/23

CFE workouts for this week (10.23.2016):

Workout 1 –
3 Sets of:
1 minute on, 1 minute rest
2 minutes on, 1 minute rest
1 minute on, 1 minute rest
2 minutes on
-Rest 5 minutes between sets-

-During this workout, progressively increase effort as you work through the set. The first minute of each set should be performed at about 70% effort. Then increase effort level by ~10% after each minute of rest (e.g., 80%, 90%, then all out for the last 2 minutes before resting for 5 minutes). Try to match or top your max distance on the final 2 minutes across all three sets.

Workout 2 –
4 rounds for time of:
25 lunges
25 sit-ups
25 jumping squats
800 meter run/row
-Rest 2 minutes between rounds-

Workout 3 (Everyone can do the following) –
Option 1 (Hero workout “Ozzy” variation):
7 rounds of:
11 Handstand pushups
1000 meter run (or row)
-Rest 1 minute between rounds-

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Week of 10/16

CFE workouts for this week (10.16.2016):

Please note that I will not be able to make it to Cardozo this week Monday because I will be traveling.

Workout 1–

1.5 mile time trial
-Fully Recover- Then,
2 x 800 meters easy (as an extension of your recovery), with about 1 minute walking between the 800s
– Be sure to adequately warm up before the 1.5 mile time trial. I suggest running a few 400s at a moderate to progressively harder pace across warmup sets. The goal is to get your heart rate up before attacking the time trial. Then spend time doing some dynamic stretching.

Workout 2 (find a partner to do this with) –

For 20 Minutes perform AMRAP of the following:
Partner 1 runs/rows 400 meters
Partner 2 performs 12 burpees and then rests until partner 1 finishes
Then Switch

– Continue alternating movements/rest for 20 minutes. It’s better to do this with a partner to push each other to get as many rounds as possible. But if performing this alone, first do 400 meters, then perform 12 burpees, then rest 1 minute before hopping back on the 400 meters. Also note that if one partner is running substantially faster 400’s, then the other partner should lower the number of burpees you are doing between runs. You should be getting about 1 minute rest between runs.

Workout 3 (Everyone can do the following) –

For time:
75 calorie row (or Run 1 Mile)
75 thrusters (45#)
-Rest 4 Minutes-
75 calorie row (or Run 1 Mile)
75 wall balls

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Week of 10/2

CFE workouts for this week (10.2.2016):

Workout 1 –
3 Rounds:
20 Burpees 
800 Meters
2 minutes rest
Immediately followed by:
20 Burpees
1600 Meters

-Fully Recover-

For Time:
20 Burpees
800 Meters

Workout 2 –

400 Meter Time Trial (Record Time)

-Fully recover-

Calculate 75% of 400 meter time trial pace and repeat 400 meters with 90 seconds rest between sets. Repeat until 400 meter interval time falls below your calculated time, or until you complete 10 intervals

For example, if you run a 1 minute 400 meter time trial, your calculated cutoff time for the intervals will be 1:20 (60 seconds divided by .75).

Workout 3 (if you are training for a race, do Option 1, otherwise you could choose Option 2) –

Option 1 (Run/Row):
30 minutes at 85% of 4 mile time trial pace
Every 5 minutes increase pace to an all -out effort for 300-400 meters

Option 2:
Perform the following sets at max effort fully recovering between each:

20 Double Unders
Row or Ski Erg 50 Calories
-Fully Recover-
40 Double Unders
Row or Ski Erg 40 Calories
-Fully Recover-
60 Double Unders
Row or Ski Erg 30 Calories
-Fully Recover-
80 Double Unders
Row or Ski Erg 20 Calories
-Fully Recover-
100 Double Unders
Row or Ski Erg 10 Calories

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Workouts for 9/26 Week

CFE workouts for this week (9.25.2016):

Workout 1 –
2 x 200 meters hill sprints, with a slow jog descent*

-Fully Recover-

Every 2 Minutes for 10 Minutes:
Run 400 Meters

-Fully Recover-
2 Rounds For time:
200 meter hill sprints*
25 air Squats at the top
200 meter hill descent

* If done on the rower, the hill sprints can be replaced with 200 meter all out on a rower, followed by 100 meters easy to replace the descents.

Workout 2 –
Warmup sufficiently, then

5 minutes for max distance

-Fully recover-

For max distance work the following sets:
4 minutes on, 2 minutes off
1 minute on

-Fully recover-

For max distance work the following sets:
2:30 minutes on, 2 minutes off
1:30 minutes on 1 minutes off
1 minute on, Done!

* In this workout you have 3 all out working sets of 5 total minutes. Don’t go easy on the first 5 minutes; set a high mark to try and repeat. Use this to see how your body responds/recovers during these sets. Ideally, even though you are getting tired in the later sets, you should be able to cover more distance in these sets. If you fall apart in the later sets, do more endurance training.

Workout 3 (if you are training for a race, do Option 1, otherwise you could choose Option 2) –

Option 1 (Run/Row):
2 x 4 mile time trials (perform 1 x 4 miles in the morning and 1 x 4 miles in the late afternoon/evening, wait at least 3 hours between efforts).

Option 2:
Every minute on the minute for 15 minutes:
5 Burpees
100 Meter Sprint

*Scale burpees if necessary. You should have at least 15 seconds rest in the early rounds. I understand this will fall off, but hang in there for the full 15 rounds if you can.

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Workouts for week of 9/18/16:

CFE workouts for this week (9.18.2016):

Workout 1 –
6 Minute AMRAP:
800 Meter Run
Max Burpees
-Fully Recover-
5 Minute AMRAP:
800 Meter Run
Max Burpees
-Fully Recover-
4 Minute AMRAP:
800 Meter Run
Max Burpees
-Fully Recover-
3 Minute AMRAP:
800 Meter Run
Max Burpees

Workout 2 –
4 Rounds of:
100 Meters Waking Lunges, immediately followed by
1,2,3,4* Minutes for Max Distance
-Fully Recover Between Rounds-

* In each round, increase the working time by 1 minute. So in round 1 it will be 100 meters lunges immediately followed by 1 minute max distance. Round 2 will be 100 meters lunges and 2 minutes for max distance. Round 3 is lunges followed by 3 minutes for max distance and round 4 is lunges and 4 minutes for max distance.

Workout 3 (if you are training for a race, do Option 1, otherwise you could choose Option 2) –

Option 1 (Run/Row Time Trial):
20 Minutes for max distance

Option 2 (Speed Conditioning):
5 Rounds:
50 Double Unders
200 Meter Sprint
-Fully Recover Between Rounds-

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9/12/16

Congrats to Brandon in his 9th place finish in the 200 miler over this past weekend!

brandon-200-miler

Workout 1:
Repeat 3x:
800m
30 burpees
400m
15 squat jumps
4 min rest

Workout 2:
Find a good steep hill (approx 200 meters)
4x sprint up starting halfway up hill
3x sprint starting from bottom of hill
2x sprint starting from halfway
2x sprint starting from bottom

walk/easy jog to bottom for recovery on each set

Workout 3
Option 1(best if training for a race,
Run 5k @80% of race pace. Rest 15-20 min then repeat with the goal of a negative split. After the second rest period, run 1 mile at max effort

Option 2:
6 rounds max effort of
30 jumping lunges each leg
400m run
90 seconds rest

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8/28 CFE Workouts

Workout 1 –

400 meter time trial
-Fully Recover-
then
Perform the following every other minute on the minute for 24 minutes, or until failure*:
5 Burpees
Max 20 yard shuttle runs for the remainder of the minute
*Note how many shuttle runs (the total distance) you cover in the 1st minute of work. Once the distance you cover in any given minute drops by more than ~10 percent, then stop the workout. For example, if you do 5 full shuttle runs in the 1st minute (i.e. 5 down-and-backs, or 200 total yards), then you should stop once you fail to complete 4.5 shuttle runs (i.e., 4 down-and-backs plus 1 down, or 180 total yards). This should become hard to maintain around rounds 6-7 (maybe even earlier). If it isn’t hard, you didn’t set a high enough bar in the first round. 

Workout 2 –
Complete 2 sets of the following:
75 Air squats as fast as possible, rest 1 Minute
2 x 3 minutes on, rest 3 minutes
1 x 800 meters, rest 2 minutes

Workout 3 (if you are training for a race, do Option 1, otherwise you could choose Option 2) –

Option 1 (Run/Row Time Trial):
4 Mile (6400 meter) Time Trial

Option 2 (Speed Conditioning):
6 Rounds at Max Effort of:
30 seconds on the Woodway (or treadmill), 20 seconds rest
-Rest 3 minutes-
6 Rounds at Max Effort of:
30 seconds on a ski erg, 20 seconds rest
-Rest 3 minutes-
6 Rounds at Max Effort of:
30 seconds on the Woodway (or treadmill), 20 seconds rest

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