NEWS & EVENTS
SFCF Endurance Training Facility
5150 SW 48th Way #607
Fort Lauderdale, Florida 33314
954.931.1484
Nautica Triathlon
Coach Fernando David providing training tips for the Nautica triathlon. Watch now.
Marlins go CrossFit
Florida Marlins strength and conditioning coach Paul Fournier brings CrossFit to Major League Baseball players. Read more.
CrossFit PIA with NFL Lorenzo Neal
In the WOD at SFCF
TOP ATHLETE
Congratulations to the following athlete for their amazing performance.
Top Athlete for June:
Kelly Johnson
WORKOUT ARCHIVE
Thursday, April 30, 2009
For time:
50 Box jump - 24 inch box
50 Jumping pull-ups
50 Kettlebell swings - 1 pood
Walking Lunge - 50 steps
50 Knees to elbows
50 Push press - 45 pounds
50 Back extensions
50 Wall ball shots - 20 pound ball
50 Burpees
50 Double unders
Endurance Workout
Rest Day
Wednesday, April 29, 2009
"Deadlift"
Deadlift 1-1-1-1-1-1-1 reps
Endurance Workout
"20:10x8 Tabata"
3+ Hours After Daily Workout
Chose ONE of the following sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Row 20:10x8
Tuesday, April 28, 2009
Rest Day
Endurance Workout
"12 Minute Time Trial"
Choose ONE of the following sports:
Swim, Bike, Run, C2
12 min Time Trial, all out effort, cover as much distance as possible.
Monday, April 27, 2009
"Back Squats"
Back Squat 3-3-3-3-3 reps
Endurance Workout
" Big Intervals"
3+ Hours After Daily Workout
Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3.
Time Trial
Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Only 1 foul... If your last interval is not the fastest. Foul: 2 min Max Rep Push Ups
Sunday, April 26, 2009
"Angle"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Endurance Workout
Rest Day
Saturday, April 25, 2009
"Inverted Burpees"
For time:
100 Inverted burpees
Endurance Workout
"Heavy Tosh"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Use a Weighted Vest Or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time,
run 600m, rest 600m time, run 200m, etc.
Friday, April 24, 2009
Rest Day
Endurance Workout
"Tempo 90%"
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance.
Swim: SC: 800m TT, LC: 1000m TT, U: 1200m TT
Bike: SC: 12 mile TT, LC: 20 mile TT, U: 30 mile TT
Run: SC: 2 mile TT, LC: 10k TT, U: 13.1M TT
C2: SC: 2k TT, LC: 3k TT, U: 6k TT
Thursday, April 23, 2009
"Danny"
Complete as many rounds in 20 minutes
as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Endurance Workout
"1 min Ladder"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
All Out Efforts. 1min on, 1 min off, 1 min on, 50 sec off,
1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on
20 sec off,
1 min on, 10 sec off, then go back up the
ladder until you
finish with 1 min on, 50 sec off, 1 min on.
Wednesday, April 22, 2009
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
(or 55 pound dumbbell swing)
12 Pull-ups
Endurance Workout
Rest Day
Tuesday, April 21, 2009
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Endurance Workout
"90 Sec. Ladder"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
All Out Efforts. 90 sec on, 1 min off, 90 sec on,
45 sec off, 90 sec on, 30 sec off, 90 sec on,
15 sec off, 90 sec on, 30 sec off, 90 sec on,
45 sec off, 90 sec on.