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
Tuesday, June 30, 2009
"Front Squat"
Front squat 3-3-3-3-3 reps
Endurance Workout
"30:20x8"
3+ Hours After Daily Workout
Choose ONE of the following sports:
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
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 30:20x8
Monday, June 29, 2009
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Endurance Workout
" Weighted Hill Climb Time Trial"
3+ Hours After Daily Workout
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10
Sunday, June 28, 2009
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell
after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground
constitutes termination of a set.
Endurance Workout
"6x3min alt rest."
3+ Hours After Daily Workout
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
Saturday, June 27, 2009
Rest Day
Endurance Workout
Rest Day
Friday, June 26, 2009
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Endurance Workout
"10x Repeats"
3+ Hours After Daily Workout
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30)
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
Thursday, June 25, 2009
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Endurance Workout
"Tempo 90%"
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
Wednesday, June 24, 2009
"Hang Power Snatch"
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Endurance Workout
"2x Repeats"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 2 x 500m/y all out sprint. 2 min recoveries. NO PENALTIES
Bike: 2 x 5k holding best possible pace... 2min recoveries. NO PENALTIES. All out sprints
Run: 2 x 1000m / 1k with 2 min recoveries... NO PENALTIES. All out sprints
C2: 2 X 1200m with 2 min recoveries... NO PENALTIES. All out sprints
Tuesday, June 23, 2009
Rest Day
Endurance Workout
Rest Day
Monday, June 22, 2009
"5k"
Run 5 K
Endurance Workout
"Macks 20:10"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run , C2
Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.
Swim: 800m
Bike: 5 miles
Run: 2 miles
C2: 3k
Sunday, June 21, 2009
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Endurance Workout
Rest Day
Saturday, June 20, 2009
Walking lunge 100 ft, 21 Pull-ups, 21 Sit-ups
Walking lunge 100 ft, 18 Pull-ups, 18 Sit-ups
Walking lunge 100 ft, 15 Pull-ups, 15 Sit-ups
Walking lunge 100 ft, 12 Pull-ups, 12 Sit-ups
Walking lunge 100 ft, 9 Pull-ups, 9 Sit-ups
Walking Lunge 100 ft, 6 Pull-ups, 6 Sit-ups
Endurance Workout
"3x5min"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run , C2
3x5 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
Friday, June 19, 2009
Rest Day
Endurance Workout
"RPE 85%-95%"
Choose ONE of the following sports:
Swim, Bike, Run , C2
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
Thursday, June 18, 2009
Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups
Endurance Workout
"10:5x20"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run , C2
10:5x20
10 seconds on, 5 seconds off for 20 rounds.
These are all out efforts! Incline and terrain are your choice.
Wednesday, June 17, 2009
"Back Squats"
Back Squats 1-1-1-1-1-1-1 reps
Endurance Workout
Rest Day
Tuesday, June 16, 2009
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups, 10 Push-ups and 15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups, 10 One legged squats, alternating and 15 Pull-ups
Endurance Workout
"Tosh"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)
Monday, June 15, 2009
Rest Day
Endurance Workout
"Time Trial"
Choose ONE sport and do the following for your distance:
Swim: SC: 400m , LC: 600m , U: 800mr
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 5k , U: 10k
C2: SC: 2k , LC: 3k , U: 6k
Sunday, June 14, 2009
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
Endurance Workout
"8-4-2 min sprints"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
Swim: 8min of 25yrds on 30 sec, Rest 4min, 4 min of 25yrds on 30 sec, Rest 2 min, 2 min of 25yrd on 30 sec.
Bike: 8min of 300m on 30sec, Rest 4 min, 4 min of 300m on 30 sec, Rest 2 min, 2 min of 300m on 30 sec.
Run: 8 min of 100m on 30 sec, Rest 4 min. 4 min of 100m sprints on 30sec, Rest 2 min, 2 min of 100m sprints on 30 sec.
C2: 8min of 115m on 30 sec, Rest 4 min, 4 min of 115m on 30 sec, Rest 2 min, 2 min of 115m on 30 sec.
Saturday, June 13, 2009
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Endurance Workout
Rest Day
Friday, June 12, 2009
"Deadlift"
Deadlift 1-1-1-1-1-1-1 reps
Endurance Workout
"4-6x Repeats"
3+ Hours After Daily Workout
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.
Thursday, June 11, 2009
Rest Day
Endurance Workout
"Tempo 95%/ RPE 17-18"
Choose ONE of the following sports:
Swim, Bike, Run , C2
Swim: 12 min @ 95%/ RPE 17-18
Bike: SC-30min, LC- 40min, U- 50min @ 95% /RPE 17-18
Run: SC- 15min, LC-25min, U- 35min @ 95%/ RPE 17-18
C2: 12min @ 95% RPE /17-18
Wednesday, June 10, 2009
For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
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!
Tuesday, June 9, 2009
"Overhead Squat"
Overhead Squat 5-5-5-5-5 reps.
Endurance Workout
Rest Day
Monday, June 8, 2009
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
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
Sunday, June 7, 2009
Rest Day
Endurance Workout
"Time Trials"
Choose ONE of the Following Sports:
Swim, Bike, Run C2
Cover as much distance as possible in each of the specified time intervals.
6min TT, 3 min rest
4 min TT, 2 min rest
1min TT, 30 sec rest
30 sec TT, 15 sec rest
15 sec TT
Saturday, June 6, 2009
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Endurance Workout
"6x3min alt rest"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
Friday, June 5, 2009
"Muscle Ups"
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Endurance Workout
Rest Day
Thursday, June 4, 2009
"Thruster"
Thruster 1-1-1-1-1-1-1 reps
Endurance Workout
"10x sprints"
3+ Hours After Daily Workout
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES
Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.
Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.
C2: 10 x 125m all out Sprints w/ 1 min recoveries... NO PENALTIES.
Wednesday, June 3, 2009
Rest Day
Endurance Workout
"Tempo 15 RPE"
Choose ONE of the Following Sports:
Swim: RPE of 15 for 15 minutes... Do not exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.
Bike: RPE of 15 for 30 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.
Run: RPE of 15 for 30 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.
C2: RPE of 15 for 20 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.
Tuesday, June 2, 2009
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Endurance Workout
"120:60x6"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6
Monday, June 1, 2009
"5k"
Run 5 K
Endurance Workout
Rest Day