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
Wednesday, September 30, 2009
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Endurance Workout
"10x's 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.
Tuesday, September 29, 2009
Deadlift
Deadlift 1-1-1-1-1-1-1 reps
Endurance Workout
"Thom"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
1 minute on, 20 seconds off for 18 rounds (60:20x18)
50 Burpees after the final 1 min Interval.
Maintain fastest pace possible per 1 min interval.
Monday, September 28, 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
"10:5x20"
3+ Hours After Daily Workout
Choose ONE of the following:
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.
Sunday, September 27, 2009
Rest Day
Endurance Workout
Rest Day
Saturday, September 26, 2009
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Endurance Workout
"10x's 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)
Friday, September 25, 2009
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Endurance Workout
"Tempo 90%"
3+ Hours After Daily Workout
Choose ONE of the following:
90% RPE
Swim: 15min
Bike: 35min
Run: 35min
C2:15min
Thursday, September 24, 2009
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Endurance Workout
"3x5min"
3+ Hours After Daily Workout
Choose ONE of the following:
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 lose distance on each round.
Foul = 2 min max rep Burpees
Wednesday, September 23, 2009
Rest Day
Endurance Workout
Rest Day
Tuesday, September 22, 2009
"Front Squat"
Front squat 3-3-3-3-3 reps
Endurance Workout
"Intervals & Strength and recovery"
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.
Monday, September 21, 2009
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Endurance Workout
"Jerry"
One Sport Only:
Run: 4 x 5k TT... Deviate no more then 2 min from fastest 5k.
Recover 5-15 min between efforts.
Sunday, September 20, 2009
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
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
Saturday, September 19, 2009
Rest Day
Endurance Workout
Rest Day
Friday, September 18, 2009
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Endurance Workout
"TT Plus Intervals"
Choose ONE of the Following Sports:
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep burpees
Thursday, September 17, 2009
"Push Jerk"
Push Jerk 3-3-3-3-3 reps
Endurance Workout
"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, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10
Wednesday, September 16, 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
"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.
Tuesday, September 15, 2009
Rest Day
Endurance Workout
Rest Day
Monday, September 14, 2009
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Endurance Workout
"1:1 Pacing"
3+ Hours After Daily Workout
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
Hold distances as consistent as possible, Bike and Run,
do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance.
RPE of no less than 16.
Foul= 1 min of max rep push ups.
Sunday, September 13, 2009
6 rounds for time of:
Run 400 meters
25 Burpees
Endurance Workout
"Tempo 90% long"
3+ Hours After Daily Workout
Choose ONE sport and do the following for your 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
Saturday, September 12, 2009
"Clean and Jerk"
Clean and Jerk 1-1-1-1-1-1-1 reps
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!
Friday, September 11, 2009
Rest Day
Rest Day
Thursday, September 10, 2009
5 K
Run 5 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
Wednesday, September 9, 2009
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Endurance Workout
"Time Trial"
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, September 8, 2009
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts
with a 1 mile run, 800 meter run and a 400 meter run.
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.
Foul: If you deviate more than the specified time.
Foul: 20 pistols (10 each side)
Monday, September 7, 2009
Rest Day
Endurance Workout
Rest Day
Sunday, September 6, 2009
"Weighted Pull-ups"
Weighted pull-ups 1-1-1-1-1-1-1 reps
Endurance Workout
"3x Big Intervals"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 3 x 400m... Deviate no more than 30 sec from
fastest 400m. Recover 3 min between efforts.
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.
Saturday, September 5, 2009
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
"Tempo 85-95%"
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
Friday, September 4, 2009
"Overhead Squat"
Overhead Squat 3-3-3-3-3 reps
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 then, 4 min
of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.
Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min
of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.
Run: 8 min of 100m on 30 sec, Rest 4 min then.
4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of
100m sprints on 30 sec.
C2: 8min of 115m on 30 sec, Rest 4 min then,
4 min of 115m on 30 sec, Rest 2 min then, 2 min of 115m on 30 sec.
Thursday, September 3, 2009
Rest Day
Endurance Workout
Rest Day
Wednesday, September 2, 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
"3x 20 sec"
3+ Hours After Daily Workout
Swim, Bike, Run, C2
Sprint/Recover:
3 rounds of (20sec on/60sec off, 20sec on/50sec off,
20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off,
20sec on/10sec off) Start next round after 10 sec rest.
All out Efforts!
Thursday, October 1, 2009
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Endurance Workout
"2x's Repeats by Time"
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.