Week 2 - 02/01/2009

WOD:

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump (24 inch box)
30 Wall ball shots (20 pound ball)

CFE:
Rest

Week 1 - Day 7 (Sat. 01/31/2009)

WOD:
REST DAY!

CFE (1.5 mile day tri):
Run:
SC: 2 mile TT, LC: 10k TT, U: 10M TT
*The tri schedule says to do a mile and half....probably going to stick to the CFE page for now.

Week 1 - Day 6 (Friday 01/30/2009)

WOD:
Nicole:
Complete as many rounds in 20 minutes of...
- 400m run
- Max pull-ups
(Total # of pull ups and rounds)


CFE:
Stretch

Week 1 - Day 5 (Thursday 01/29/2009)

CFE
Tri rest day

WOD
"Elizabeth" - 21-15-9 reps of:
Clean 135 lbs
Ring dips

*have to complete the first exercise of required reps before moving on to the next

Week 1 - Day 4 (Wed 01/28/2009)

WOD
Thrusters
1-1-1-1-1-1-1 (Max Weight)

CFE
3+ Hours Before CrossFit Main Site WOD
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 tension.

Week 1 - Day 3 (Tuesday 01/27)

WOD
Rest day

CFE
N/A - Tri stretch day

* Slowly incorporating CFE into training. Today's Tri training day is a stretch day. Also, CFE recommends doing 1-2 CFE workouts per week until your body starts getting used to the workouts. Eventually it will get to 6 CFE workouts a week!

Week 1 - Day 2 (Monday 01/26)

WOD - 3+ hours before CFE
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

CFE (1/2 mile warmup/stretching)
Run:
2 x 1000m / 1k with 2 min recoveries…. NO PENALTIES. All out sprints

The last 1000m = OUCH! Almost visited pukie.

Week 1 - Day 1 (Sunday 01/25)

Tri Crossfit Endurance (CFE)

REST Day

Crossfit Workout of the Day (WOD)

Five Rounds of the following for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Pretty fun workout!