CFMAE WOD 11.09.11
All Sports
Tabata:
8 x
20 second at 100%/ 10 seconds rest
Have fun!
CFMAE WOD 11.08.11
Swim: 3 x 1k rest 20:00
Bike: 3 x 10 mi. rest 20:00
Run: 3 x 5k rest 20:00
CFMAE will meet at 5:00 tonight.
CFMAE WOD 11.07.11
Swim 1000m TT
Run 10k TT
Bike 10mile TT
Here he is…our Ironman Florida finisher Angelo! Angelo did an amazing job this past weekend in his Ironman! We are all so proud of him. Here is what he had to say…
Hey!
I am feeling awesome! My legs are soo sore and I can barely walk or bend over, but it was all worth it. My 2007 race finish was 14:32:58 and this was 13:56:22, def PR!!
The swim went fairly smooth- lots of crowding but fought through and only got knocked in the head a couple of times! The transition area was farther away then the last time which added to my T1 time, that and the fact I was a bit dizzy and had trouble getting dressed without following over. The bike course was an out and back and it SUCKED with head winds on about 80% of the course. I did my best to take advantage of the few tail winds we did get, but just chipped away at the miles and reserved my leg strength for the run. I think my T2 time was a lot better, and I felt good going into the run- I started off a bit slower just to get my legs ready, and I walked through my aid stations, but once I hit the 13 mile marker I picked up the run speed and just cranked! I felt really strong the whole run, never felt like I hit a wall. Overall, felt really strong the whole race. If I didn’t have the stomach bug, I know I would have been that much faster, but there’s some things you can’t control, and it just added to the challenge!
Thank you so much to you and Coach Jay (and all the coaches) for all of your guidance and coaching, I really feel that CFM and the Endurance Team helped me reach my goals this season better than I could have done on my own!
CFMAE WOD 11.04.11
60:00 TT
Your choice of sport!
CFMAE WOD 11.02.11
All Sports:
short course – 30 minute TT
Long course – 90 minute TT
Ultra course – 180 minute run – tough pace
All Sports:short course – 30 minute TTLong course – 90 minute TTUltra course – 180 minute run – tough pace
Congratulations to Mike, Sam and Bob who completed the Marine Corps marathon this past weekend!
Angelo is racing in the Florida Ironman this SATURDAY! His bib number is #1389.
You can follow him live on ironmanlive.com.
I will try to post updates!
CFMAE WOD 11.01.11
Bike – rolling 800 meters @ 100% w/ 5 sec. lead in, rest 2 minutes x 12
Run – rolling 200 meters @ 100% w/ 5 sec. lead in, rest 2 minutes x 12
Swim – 100 meters @ 100%, rest 2 minutes x 12
*on all sports rest 10 minutes bt. sets 5&6
We will meet at CFM at 5:00pm tonight! Tonight is Angelo’s last workout before he leaves for Florida for his Ironman this weekend!!! He has been training so hard and he is ready for Sunday! We want to wish him good luck and farewell so please come show your support! We will be following Angelo’s Ironman all day Sunday and try to keep everyone up-to-date! We are all so excited for you Angelo!!!
CFMAE WOD 10.31.11
Run: 1 mile TT, rest 10:00 x 3
Swim: 500 TT, rest 10:00 x 3
Bike: 3 mile TT, rest 10:00 x 3
Good Luck to Mike Nolan, Bob “ice” Gay and Sam Kisson today (Sunday) in the Marine Corps Marathon! We’ll be thinking of you guys as you push through 26.2 miles! Have fun! Race Hard!