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
Saturday, October 31, 2009
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Endurance Workout
"6-4x repeats"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
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 Illiac crest in line with Patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.
Friday, October 30, 2009
Rest Day
Endurance Workout
Rest Day
Thursday, October 29, 2009
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Endurance Workout
"3X Intervals, Long"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts. SC: 2xs Through only!
Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, 2x through only!
C2: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.
Wednesday, October 28, 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
"12min Time Trial T2"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
12min Time Trial:
Cover as much Distance as Possible.
Tuesday, October 27, 2009
Weighted Pull-ups
Weighted pull-ups 1-1-1-1-1-1-1 reps
Endurance Workout
"30:20X8"
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, October 26, 2009
Rest Day
Endurance Workout
Rest Day
Sunday, October 25, 2009
"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Endurance Workout
"4x5 min"
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.
Saturday, October 24, 2009
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Endurance Workout
"Tempo 85%-90% 1X"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 50min- U: 70min
Run: SC: 15min- LC: 30min- U: 60min
C2: SC: 10 min- LC: 15min- U: 20min
Friday, October 23, 2009
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
Endurance Workout
"Hill Repeats"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 10 x 100m/y holding fastest possible pace
without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest
possible pace and not deviating more than 1 min per repeat.
Recoveries are, how long it takes you to come down the hill. If
you do not have a hill then use tension on a trainer or ergometer
with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest
possible pace without deviating more then 1 minute and recovering
1 min before descending hill easy. Repeat after 1 min recovery at
bottom of hill. Treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then
10 seconds. 2 min recoveries.
Thursday, October 22, 2009
Rest Day
Endurance Workout
Rest Day
Wednesday, October 21, 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Endurance Workout
"Macks 20:10"
Choose One Of The Following Sports:
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 mile
Run: 2 mile
C2: 3k
Tuesday, October 20, 2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Endurance Workout
"Time Trial"
Choose ONE of the Following Sports:
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT
Monday, October 19, 2009
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Endurance Workout
"4 2 1 ladder"
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, October 18, 2009
Rest Day
Endurance Workout
Rest Day
Saturday, October 17, 2009
"5k"
Run 5 K
Endurance Workout
"Strength and 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.
Friday, October 16, 2009
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Endurance Workout
"Tempo 90% Long"
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: 3k , LC: 5k , U: 8k
Thursday, October 15, 2009
Thruster
Thruster 1-1-1-1-1-1-1 reps
Endurance Workout
"90:90x6"
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
Cover as much Distance as possible in each of the 90 sec intervals.
Wednesday, October 14, 2009
Rest Day
Endurance Workout
Rest Day
Tuesday, October 13, 2009
Muscle-ups
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Endurance Workout
"Tabata 20:10x8"
3+ Hours After Daily Workout
Choose ONE sport and do the following for your distance:
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
Monday, October 12, 2009
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
"9min Time Trial"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
9 Minute All out Effort
Cover as much Distance as Possible.
Sunday, October 11, 2009
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
"Pistol" is one-legged squat with Kettlebell
or dumbbell. Use 1 1/2 pood Kettlebell or
55 pound dumbbell for pistols.
"10x Sprints"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
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.
Saturday, October 10, 2009
Rest Day
Rest Day
Endurance Workout
Friday, October 9, 2009
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
"5-30 sec Intervals"
3+ Hours After Daily Workout
Choose ONE of the following sports:
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
Thursday, October 8, 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
"Tempo 85%-95% RPE 16-18"
3+ Hours After Daily Workout
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
Wednesday, October 7, 2009
"Snatch"
Snatch 1-1-1-1-1-1-1 reps
"5x Intervals"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries. (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.
Tuesday, October 6, 2009
Rest Day
Endurance Workout
Rest Day
Monday, October 5, 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
"10x Hill Repeats 5x recovery"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)
Sunday, October 4, 2009
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
"Time Trial by Time"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim, Bike, Run, C2
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min
Saturday, October 3, 2009
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
"6x3min, alt Rest"
3+ Hours After Daily Workout
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, October 2, 2009
Rest Day
Endurance Workout
Rest Day
Thursday, October 1, 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
"Time Trial T6"
Choose ONE of the following sports:
Cover as much distance as possible.
Swim: 10min TT
Bike: 15min TT
Run: 15min TT
C2: 10min TT