CFE Training This Fall

In order to get ready for several races this fall (the most notable at the moment being the Des Moines Half-Marathon), a few of us will be following the programming at CrossFit Endurance. I'll be posting the workouts here (sometimes slightly modified from CFE's site) - I usually won't post the accompanying times or locations with them as much of this will be done our own. That said, anyone else is welcome to join in, and it is a lot more fun if we can do some of the workouts as a group.

CFE's general prescription is 2-3 workouts per week in addition to your usual CrossFit programming. If you go with 2 workouts per week, then do 1 interval workout and 1 tempo/stamina workout. If you go with 3 workouts per week, then add 1 more interval workout.

Here's this week's CFE WODs:

WOD #1
6 x 400m holding best possible pace. Do not slow more than 3 seconds from your best interval. 2 minute recoveries. Foul if you slow more than indicated.

Foul: 3 minute isometric squat - in the bottom position, iliac crest in line with patella, i.e., below parallel. If you need to come up, stop your timer, and then continue once you get back into position. Max of 1 foul.

WOD #2
4 mile TT (time trial, i.e., AFAP)

WOD #3
8 x 200m @ 90% of best. Rest 1 minute between intervals

To gauge what 90% of your best effort, warm-up thoroughly and then run and time an all-out 200m dash. This is your best effort. Divide your time by 9 - add this to your time, i.e., your new time is 10/9 times your original time. This new time is your "90% time."

For example, suppose your best effort at 200m is 27 seconds. Dividing by 9, we have 27/9 = 3. Adding that to 27, we have 27 + 3 = 30 seconds. The 8 x 200m should be run at 30 seconds each.

These WODs are being posted pretty late in the week - doing all 3 would constitute overkill at this point. 1 or 2 will be sufficient. In the future, I'll try to post them on Saturdays or Sundays for the following week.

Results of bouldering - Jacob's hand (after cleaning up)