Category: .Endurance/Marathon


SMEG for week of Feb. 23

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Gymnastics, > Mobility by Dan Burns — 2 Comments
February 23, 2014

Strength
Crossfit total:
1 rep max back squat
1 rep max shoulder press
1 rep max deadlift
Work up to find a new one rep max at each of the three movements

Mobility: PNF Posterior Chain

Endurance
Short Interval | Run 200m every 90 seconds, repeat until form/pace deteriorates
long Interval | Run 800m rest 2:00, repeat until form/pace deteriorates
Time Trial | Run 5k

Gymnastics
For QUALITY:
10-to-1: strict pull ups, strict toes to bar. Each time you come off the bar perform 10 superman rocks

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SMEG for week of Feb. 16

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, .Your WODs, > Gymnastics, > Mobility, > Strength by Dan Burns — 1 Comment
February 13, 2014

Strength
3-3-3-3-3-3-3 Push Jerks
Warm up until you’re using about 70% of your 1 rep max and work your way up through the 7 rounds to find a new 3 rep max. Don’t start counting the sets of 3 until your using substantial weight.

Mobility
Best Shoulder Mob Ever

Endurance
Short Interval: Run: Repeat 400m, recover :60s until form/pace deteriorates
Long Interval: Row: Repeat 800m, recover 2:00 until form/pace deteriorates
Time Trial: Row: 2k for time

Gymnastics
Practice for 10 minutes one, two or all of the following planche progressions:
Planche Progression 1
Planche Progression 2
Planche Progression 3
Planche Progression 4
Planche Progression 5
Planche Progression 6

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SMEG for week of Feb. 9

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Gymnastics, > Mobility, > Strength by Dan Burns — 2 Comments
February 7, 2014

Strength
Front Squat @60% x 2 reps x 15 sets, keeping rest between sets low

Mobility
In order to get a good pistol in your arsenal of skills, the ankle needs full range of motion. Here’s a great tip to help improve those tight ankles: video here

Endurance
Short Interval: Run: repeat :30s on, :30s off until form/pace deteriorates
Long Interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates
Tempo | Time Trial: Row 1000m for time

Gymnastics
Practice for 10 minutes: Blocking Movement for Quality Pull Ups

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SMEG for week of Feb. 2

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Gymnastics, > Mobility, > Strength by Dan Burns — 1 Comment
January 31, 2014

Strength
5-5-5-5-5 back squat
Set bar at 80% your one rep max; work your way up to a new 5 rep PR

Mobility
Protect those heel cords! Watch this video.

Endurance
5 RFT:
Row 500m
35 sit-ups

Gymnastics
For QUALITY:
Every minute on the minute for 10 minutes
Max pull-ups on the odd minute
Max dips on the even minute

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Short Runs

Filed Under: .Endurance/Marathon by Mr. H — 2 Comments
October 24, 2013

100m run

Rest as needed

200m run

Rest as needed

400m run

Rest as needed

800m run

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Speed Rows

Filed Under: .Endurance/Marathon by Mr. H — 1 Comment
October 23, 2013

Row 100m

Rest as needed

Row 250m

Rest as needed

Row 500m

Rest as needed

Row 1000m

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