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
Sunday, May 31, 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Endurance Workout
"5-30sec Pathways"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run C2
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off,
10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off,
15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off.
Saturday, May 30, 2009
Rest Day
Endurance Workout
"Hill Climb Time Trial"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Cover as much Distance as Possible.
Swim: 8min
Bike: 15min
Run: SC: 10min. LC: 12min. U: 15min
C2: 8min
Friday, May 29, 2009
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Endurance Workout
"5 4 3 2 1 mins"
3+ Hours After Daily Workout
Swim, Bike, Run, C2
For:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off,
2 min on/2 min off, 1 min on/1 min off
Thursday, May 28, 2009
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
Endurance Workout
Rest Day
Wednesday, May 27, 2009
Four rounds for time of:
Run 400 meters
50 Squats
Endurance Workout
"Intervals & Strength Recovery
"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
Strength and Conditioning Recovery...
This can and should be done the day of races, after long runs,
or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively
to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer
hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings
3 x 15, Bench Press, Pull-ups All exercises with light - medium weight.
3 sets! Reps are until you feel burn in target area or prescribed amount.
This is not a timed WOD.
Tuesday, May 26, 2009
Rest Day
Endurance Workout
"Tempo 90% long"
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance.
Maximal Effort Required.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: 12 mile , LC: 20 mile , U: 30 mile
Run: 2 mile , LC: 10k , U: 13.1M
C2: 2k , LC: 3k , U: 6k
Monday, May 25, 2009
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Endurance Workout
"30:20"
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
Sunday, May 24, 2009
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Endurance Workout
Rest Day
Saturday, May 23, 2009
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Endurance Workout
"40:20x5"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
40:20x5
40 seconds on, 20 seconds off for 5 rounds. All out Efforts,
Terrain and Incline are your choice.
Friday, May 22, 2009
Rest Day
Endurance Workout
"Hill Climb Time Trial"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add a t-shirt 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
Thursday, May 21, 2009
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Endurance Workout
" Death by 10 Meters, Continuous Running Clock."
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
10 meters on then 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.
Wednesday, May 20, 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
Rest Day
Tuesday, May 19, 2009
"Power Clean"
Power clean 1-1-1-1-1-1-1 reps
Endurance Workout
"1 Minute Ladder"
3+ Hours After Daily Workout
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.
Monday, May 18, 2009
Rest Day
Endurance Workout
"Tempo 90%"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
90% RPE
20min To Cover as much Distance as Possible at 90% RPE.
Sunday, May 17, 2009
"Back Squats"
Back Squat 5-5-5-5-5 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.
Saturday, May 16, 2009
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Endurance Workout
Rest Day
Friday, May 15, 2009
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed
Endurance Workout
"1:1 intervals"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on
Thursday, May 14, 2009
Rest Day
Endurance Workout
"Time Trial"
Choose ONE of the Following Sports:
Swim: 800m TT
Bike: 20 Mile TT
Run: SC, 2 Mile TT, LC and U 10k TT
C2: 5k TT
Wednesday, May 13, 2009
"Push Jerk"
Push Jerk 1-1-1-1-1-1-1 reps
Endurance Workout
"4x5min"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
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 get slower or loose distance on each round.
Foul = 2 min Isometric Squat hold.
Tuesday, May 12, 2009
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
Endurance Workout
Rest Day
Monday, May 11, 2009
"Front Squats"
Front squat 3-3-3-3-3 reps
Endurance Workout
"10x Intervals"
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)
Sunday, May 10, 2009
Rest Day
Endurance Workout
"RPE 85-95% Descend"
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: 2 x 1500m, go 85% first 1500m recover 2min, then 95% for second 1500m
Saturday, May 9, 2009
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-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: OUT OF THE SADDLE THE ENTIRE TIME ,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
Friday, May 8, 2009
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where
the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals
are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Endurance Workout
Rest Day
Thursday, May 7, 2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
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.
Wednesday, May 6, 2009
Rest Day
Endurance Workout
"9 min Time Trial"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
9 Minute All out Effort
Tuesday, May 5, 2009
"Shoulder Press"
1-1-1-1-1-1-1 reps
Endurance Workout
"Intervals, 5-30 seconds"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3 rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off,
10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off,
15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off.
Monday, May 4, 2009
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
Endurance Workout
Rest Day
Sunday, May 3, 2009
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
Endurance Workout
"10:20x16"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
10:20 x 16
10 seconds on 20 seconds off for 16 rounds:
All out efforts! Terrain or incline is your choice.
Saturday, May 2, 2009
Rest Day
Endurance Workout
"95% RPE Tempo by Time"
Choose ONE of the Following Sports:
95% RPE or Distance of Below Times.
Swim:15 minutes
Bike:35 minutes
Run: 35 minutes
C2: 15 minutes
Friday, May 1, 2009
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Endurance Workout
"10x Sprints"
3+ Hours After Daily Workout
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 2 min recoveries...
NO PENALTIES.
C2: 10 x 125m all out Sprints w/ 2 min recoveries... NO PENALTIES.