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
Friday, July 31, 2009
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Endurance Workout
" 9 min Time Trial"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
9 Minute All out Effort
Thursday, July 30, 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
"4x5min"
3+ Hours After Daily Workout
Choose ONE of the following:
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Foul if you loose distance on each round.
Foul = 2 min max rep Burpees
Wednesday, July 29, 2009
Rest Day
Endurance Workout
Rest Day
Tuesday, July 28, 2009
"Deadlift"
Deadlift 1-1-1-1-1-1-1 reps
Endurance Workout
"4 2 1 ladder"
3+ Hours After Daily Workout
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible on each interval!
Monday, July 27, 2009
"5k"
Run 5k
Endurance Workout
"Tempo 90%"
3+ Hours After Daily Workout
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
C2: SC: 2k , LC: 3k , U: 6k
Sunday, July 26, 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
"4 2 1 ladder"
3+ Hours After Daily Workout
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible on each interval!
Saturday, July 25, 2009
Rest Day
Endurance Workout
Rest Day
Friday, July 24, 2009
"Muscle-ups"
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Endurance Workout
"Longer Repeats"
3+ Hours After Daily Workout
Choose ONE of the following:
Swim: 2 x 500m/y holding best possible pace.
Never slowing more than 4 sec per 500m/y. Recover 2 min
Bike: 5 x 2miles holding best possible pace.
Never slowing more than 5sec in even/odd directions. 2min recoveries.
Run: 4 x 800m holding best possible pace.
Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 4 x 1000m holding best possible pace.
Never slowing more than 3 sec from best interval. 2 min recoveries
Foul if you slow more then indicated!
Foul: 1 min max burpees
Thursday, July 23, 2009
"Hang Power Clean"
Hang power clean 1-1-1-1-1-1-1 reps
Endurance Workout
"Time Trial by time"
Choose ONE of the Following Sports:
Swim: 12 min
Bike: 24 min
Run: 20 min
C2: 14min
Cover as much distance as possible. Terrain and incline are your choice.
Wednesday, July 22, 2009
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Endurance Workout
"Tabata 20:10x8"
Choose 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, July 21, 2009
Rest Day
Endurance Workout
Rest Day
Monday, July 20, 2009
"Thruster"
Thruster 1-1-1-1-1-1-1 reps
Endurance Workout
"4-6x Repeats"
Choose ONE of the Following Sports:
Swim: 4 x 100m/y at best possible pace. Never
slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible
pace. Never slowing more than 3 sec per 200m. Recover 30sec for
100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace.
Never slowing more than 5sec in even/odd directions (if done outside).
2min recoveries.
Run: 6 x 400m holding best possible pace. Never
slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never
slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated.
FOUL: 3 minute isometric squat... In the bottom position iliac crest
in line with patella. BELOW PARALLEL! If you need to come up stop
timer and reset once you get back into position.
Sunday, July 19, 2009
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Endurance Workout
"Tempo 85-95%"
Choose ONE of the Following Sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Saturday, July 18, 2009
"Brenda"
Thrusters/Pull ups
3 rounds for time of:
21,15,9
(M) 85 lbs thrusters
(F) 65 lbs thrusters
Endurance Workout
"2x Time Repeats"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 2x6 min, Rest 2 min Between intervals
Bike: 2x12 min, Rest 2 min Between intervals
Run: 2x10min, Rest 2 min Between intervals
C2: 2x7min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
Friday, July 17, 2009
Rest Day
Endurance Workout
Rest Day
Thursday, July 16, 2009
Four rounds for time of:
Run 400 meters
50 Squats
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, July 15, 2009
"Nate"
Complete as many rounds in twenty minutes
as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Endurance Workout
"Time Trial :Short"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT
Tuesday, July 14, 2009
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
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.
Monday, July 13, 2009
Rest Day
Endurance Workout
Rest Day
Sunday, July 12, 2009
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Endurance Workout
"90:90 x 6"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run , C2
All out Efforts!
90 seconds on, 90 seconds off x 6
All OUT efforts.
Cover as much Distance as possible in each of the 90 sec intervals.
Saturday, July 11, 2009
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Endurance Workout
"Tempo 90%"
Choose ONE of the following sports:
Swim, Bike, Run , C2
90% of Previous Best Time for your distance or, 90% of the TT From 7-7-09
Swim: 1000m 90%
Bike: 25 Mile 90%
Run: SC: 2 Mile, LC: 10k, U:15k 90%
C2: 5k 90%
Friday, July 10, 2009
"Randy"
75 pound Power snatch, 75 reps for time.
Endurance Workout
"Lactate Shuttle"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
Thursday, July 9, 2009
Rest Day
Endurance Workout
Rest Day
Wednesday, July 8, 2009
"10K"
Run 10 K
Endurance Workout
"Tabata 20:10x8"
3+ Hours After Daily Workout
Choose 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, July 7, 2009
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Endurance Workout
"Time Trial"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
Swim: 1000m TT
Bike: 25 Mile TT
Run: 2 Mile TT, LC: 10k TT, U:15k TT
C2: 5k TT
Monday, July 6, 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Endurance Workout
" 4 2 1 min."
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
Sunday, July 5, 2009
Rest Day
Endurance Workout
Rest Day
Saturday, July 4, 2009
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast.
Endurance Workout
"Death By 10 Meters"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
10 meters on the min. Every minute, add 10 meters. This can be done 2 ways.
1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming.
Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.
Friday, July 3, 2009
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Endurance Workout
"95% Tempo"
3+ Hours After Daily Workout
Choose ONE of the following sports:
95% RPE for your race distance.
Swim: 8 min
Bike: 20 min
Run: SC: 10min. LC: 12min. U: 20min
C2: 8 min
Thursday, July 2, 2009
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 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
Wednesday, July 1, 2009
Rest Day
Endurance Workout
Rest Day