3S Long Interval Bike

BIKE (3S)
5-10 Minutes Mobility
Episode 273: Lateral Elbow Pain/”Tennis Elbow”, “Kimura Elbow”
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
High cadence drills
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 5:00 on, 3:00 off
10-15 minute cool down.

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3S Long Interval Bike 8-18-14

BIKE (3S)
5-10 Minutes Mobility
Episode 14: Celebrity Goat Death Match: Chris Spealer
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Cycling Tips: Power Pedal Strokes
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
4X 1200m, Recover 3:00
15-20 minutes warm down.

3S Long Interval Bike 7-8-14

BIKE (3S)
5-10 Minutes Mobility
Episode 267: MobRx for Lound, Creaky Knees
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Cycling: Pedaling Technique Drills on Rollers
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
4X 2k, spin/recover 3:00
15-20 minutes warm down

SS Long Interval/ 3S Bike 6-24-14

Dana Point Grand Prix Kids Race

SWIM (SS)
5-10 Minutes Mobility
Episode 89: Bro, Your Internal Rotation is Lacking
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Playing with Surface Area
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Explosive Steep Climb Training Tips
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
10-15 minute cool down.

RUN (SS&3S)
5-10 Minutes Mobility
Episode 151: The Runner/Split Jerk Dream Mob
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Run faster fall & pull
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
10-15 minute cool down.

2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

 

3S Long Interval Bike

BIKE (3S)
5-10 Minutes Mobility
Episode 135: Badass American Cyclist Mobility–Levi Style
Dynamic warm up
15-20 minutes Drill Work
Pose cycling warm up drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 4:00 on, 4:00 off
10-15 minute cool down.

SS Long Interval/3S Bike 5-22-14

Why Ice Doesn’t Help An Injury

SWIM (SS)
5-10 Minutes Mobility
Episode 155: Periscapular, Regional Death by Pain Ball
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Position 11 for Two
iFollow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 800m
Recover 3:00
10-15 minute cool down.

BIKE (SS& 3S)
5-10 Minutes Mobility
Episode 73: Fight the Airplane Fuzz
Dynamic warm up
15-20 minutes Drill Work
Climbing Drills: Powerful and Balanced Cycling
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 800m
Recover 3:00
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 241: Sumo and Medial Chain Business Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Running – Wall Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 800m
Recover 3:00
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 201: Better Compression for Faster Rowing
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing for CrossFit – The Sticky Catch Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 800m
Recover 3:00 
10-15 minute cool down.

3S Long Interval Bike 5-5-14

BIKE (3S)
5-10 Minutes Mobility
Episode 126: Thinking Through a Big Work Piece–The Bull
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
Single/Isolated Leg Drill on Stationary Trainer
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
5X 4:00 on, 4:00 off
15 minute cool down.