Crossfit WV Endurance

Welcome to the Home of the Gaiscioch Endurance Team -- get your Endurance Sports Answers here

Gaiscioch ("Gash - key - Och") is an Irish Word for Warrior and Gaiscioch Endurance is the Endurance Team of Crosssfit WV.   We will bring you more than weekly wods on this site.  We will have discussions on training, shoes, stretching, vitamins and supplements and anything to do with helping you improve your performance in your chosen Endurance Sport.  Know this , while "mileage" is a corner stone of every Endurance Race it is not the Holy Grail of our training system.  Whether you are training for a 5k, a Triathlon or an Ultra visit this site to learn why you should and how you can cut your mileage , decrease your training time and improve your performance.   Through Crossfit and the CrossFit Endurance programs you will run, bike, swim and row  faster, longer and stronger!  The old model is Dead.  Long Slow Distance does two things for you -- 1) trains you to run slow and 2) injures you.  We may cut your training time and distance but be prepared to be challenged -- with the warrior way endurance there is NOTHING WITHOUT EFFORT!

 

 

First half of week wod And this week's CFE strength focus

3+ Hours Before or After CF WOD.

Choose ONE of the following sports:

Swim : 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

Bike : 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

Run : 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

C2 Row : 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

For Ultra distance folks tale 5 minutes rest -- Then repeat!

 

Also one day this week do 1rm back squats then do 5 reps at 80 % on a different day

 

 

 

 

 

 

 

 

Second half of the week wod

3 + hours before or after CF wod

Chose a sport -- 90 percent effort

Swim : 300m, rest 3 minutes, 600m swim rest 5 minutes, 300m swim

Ride: 3 Mile ride, rest 3 minutes, 6 mile ride, rest 5 minutes, 3 mile ride

Run: 1 mile , rest 3 minutes, 2 mile run, rest 6 minutes, 1 mile

Row: 2000 m row, rest 3 minutes, 3000m row, rest 6 minutes, 2000 meter row

 

 

First half of the week wod

My son’s baseball season is
winding down but he has a game tonight and I need to help out. So I cannt make the evening wod. Sorry.

WOD - Tosh.

Swim, Run, Bike or C2, at least 3+
Hours before or after CrossFit:

Swim: 3x (50m + 100m + 200m)

Bike: 3x (1/2 Mile + 1 Mile +
2 Mile)

Run: 3x (200m + 400m + 600m)

C2: 3x (250m + 500m + 700m)

Choose one sport. Rest the
exact time it takes you to complete the interval in each set (Ex: 200m Run
takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc...). Rest 3 minutes between sets

second half of the week wod

Wod for second half of the
week. 3+ hours before or after CF wod

Grab your Weight vest for
some running fun

All sports

Weight vest Running ( Men use
at least 20 lbs, women at least 8-10 lbs increase it as you can)

100m, rest 1 min, 200,, rest
1 minute, 400m, rest 2 minutes, 800m, rest 3 minutes, 800m, rest 3
minutes, 400m, rest 2 minutes, 200m rest 1 min, 100 meters

Let’s try for a group wod
tomorrow

First half of week wod

3+ Hours Before or After CF WOD 

Choose ONE of the following sports:

Swim : 10 x 100m on 1:30, hold all 100m splits within 3-5 seconds ( reduce distance if needed not the interval pacing)

Bike : 4 x 5k TT, work:rest 1:2

Run : 4 x 800m TT, work:rest 1:2

Row: 4 x 1,000 tt work:rest 1:2

Good Luck to all our Komen racers this weekend! We have one warrior competing to make the National Guard national Marathon team for the 3rd year in a row! Go Kristen! For those not racing here is a wod

Choose ONE of the following sports:

Swim: 3 x 300m TT, work:rest 1:1

Bike: 5 x 2M, spin/rest 2:00, hold splits within 3-5 seconds

Run: 5 x 1000m, rest 2:00, hold splits within 3-5 seconds

C2 Row : 5 x 1200m, rest 2:00, hold splits within 3-5 seconds

Taper week for many folks -- Big Races this weekend Also a wod for todfay if you are not racing

Komen this weekend.  We have a long tradition of kicking butt at Komen,  let's keep it up!  While many of you don't need to taper for a 5 k some want to rock it out and others have longer races or competitions so I have posted the taper week again.

Right now we Have Mark and Pat definitely running for the team on Saturday ( sign up for Komen under CFWV) we hope Clay , John Marshall and others will join.  I am not sure if Tim Carrico will bust out a 5 k for us or not.   Kristy and Evie are two women who will race for our honor and we o Brittany will join in the ranks!Kristen has her National Guard National Marathon Team qualifying race this weekend too!

Ashleigh will be at Regionals competing and many of us will be in the traveling road show supporting her... Caroline, Ericka, Paula, me and others who typically run for us.   we need help at Komen folks! 

Saturday: CF but do not do a "Hero"

Sunday: 20 min run

Monday: Rest

Tuesday: Lift Heavy 5X3 Back Squat @70% of 1X3 max

Wednesday: Helen @ 70% effort

Thursday: run: 8X200 @ 70% effort 2 minute rest

Friday: Rest

Sat: Race and Kick Ass or easy 15 min

Sun: Kick Ass

 WOD

Swim : 20 x 50m TT on 2:00

Bike : 5 x 1/2M, spin/rest 1:00, hold splits within 2-3 seconds

Run : 10 x 100m, rest 0:45, hold splits within 2-3 seconds ( Marathon or Ultra training?  add 4 -6 more 100s)

C2 Row : 10 x 150m, rest 0:45, hold splits within 2-3 seconds

Folks have been asking and it is time -- Taper week For folks racing next weekend (May 5 or 6) Start you taper week This coming Saturday

Saturday: CF but do not do a "Hero"

Sunday: 20 min run

Monday: Rest

Tuesday: Lift Heavy 5X3 Back Squat @70% of 1X3 max

Wednesday, Helen @ 70% effort

Thursday: run: 8X200 @ 70% effort 2 minute rest

Friday: Rest

Sat: Race and Kick Ass or easy 15 min

Sun: Kick Ass

Taper week for Up Coming races / Racers. Starting Sunday folks competing next weekend should follow the following routine

Sunday: Run 20 min 80 %

 

Monday: Rest

 

Tuesday: Lift Heavy 5X3 Back Squat @70% of 5X3 max

 

Wednesday: Helen @ 70% effort

 

Thursday: Run 8X200 @ 70% effort 2 minute rest

 

Friday: Rest

 

Sat: Race ( and kick ass) or easy 15 min

 

Sun: Kick Ass

First half of the week wod. I am back in town but cannot coach tonight. if anyone is interested in trying at at 5:45 Am let me know and we can give it ago other wise meet each other at the box this evening for the wod as usual

3+ hours before or after CF wod

Swim : 15 x (25m TT, 25m Easy)

Bike : 8 x 1/4M TT, spin/rest 2:00

Run : 6 x 400m, rest 90 seconds, hold splits within 2-3 seconds

Row: 6 x 500m, rest 90 seconds, hold splits within 2-3 seconds