W.O.D.: Long Interval

Monday, February 10, 2014 • EnduranceLong Interval

STRENGTH:

DE: Power Snatch 8 x 2 @ 65% 1RM on :60s

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

4 Rounds

15 - Wall Balls

100 ft - Walking Lunge Steps

10 - Right arm dumbbell snatches (45/35)

10 - Left arm dumbbell snatches (45/35)

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 1.5M, recover 2:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 200m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover 2:00 until form/pace deteriorates

Run (MON): Repeat 800m, recover 2:00 until form/pace deteriorates

Post sport, times, and total number of intervals to comments.


CrossFit Endurance Seminar, Costa Rica


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Comments (9)

Brad Williams
on Monday, February 10, 2014 at 11:48 am
2/10/14 WOD
Strength & conditioning only today. Squats- 170#/4 sets/3 reps, 185#/4 sets/2 reps, 202#/2 sets/1 rep. Pull Ups/8 Sets/10 reps. Circuit- 2 Rds. of 50 35# KB Swings,40 Walk Lunge Steps,30 20# Ball Slams,20 Squat Jumps,10 Push-Ups- 11:14 min.

Stability Ball Roll-Outs and Med Ball Twists for Core Work.

Did some Foam Roller Smashes for Mobility. After PT I will use the lacrosse ball and try to get some stretching in.
Sam
on Monday, February 10, 2014 at 12:41 pm
2/10/14 WOD
Strength:
Unbroken Power Snatches (10-15 reps.)
Set 1, 105#, 8 Reps
Set 2, 95#, 10 Reps
Set 3, 95#, 7 Reps
Set 4, 85#, 10 Reps
Set 5, 85#, 6 Reps

Then:
4 Rounds, as Rx'd
Dalles
on Monday, February 10, 2014 at 01:46 pm
WOD
Strength 8 x 2 on :45 @ 85#. WOD as rx 12:15
McCusker
on Monday, February 10, 2014 at 04:13 pm
WOD 2/10
DE: Front squats - 155 on the 60's

WOD: modified to give my shoulder time to heal.
4 x
15 box jumps 18 in
100 ft walking lunge
40lbs dumbbell swings. 10 each arm
10:49
John P.
on Monday, February 10, 2014 at 06:00 pm
2/10 WOD
Warmup: Limber 11
DE: 8x2 Snatch 75# on 1:00
WOD: As Rx 10:55
Tony
on Monday, February 10, 2014 at 06:48 pm
WOD
Strength: 125# 8x2 Power Snatches
S&C: 10:40 as RX'd
Tim
on Monday, February 10, 2014 at 07:38 pm
3S Training
Was still wrecked from weekend tri, so rested Sunday and Monday morning.

Monday night, went to gym to start my new strength program, based on the infamous Wendler 5/3/1.
Did bench press: Training max at 90kg.

main set:
5 reps at 60kg
5 reps at 70kg
11 reps at 75kg

Assistant lift: Inclined DB bench
25kg (each hand) 5 reps
27.5kg 5 reps
30kg 5 reps

Bent over rows to even things out, 4 sets of 8 reps at 30-40kg.

Went for a swim wod straight after.

200m warm up
300m drills- do a drill for 25m then swim out remaining 25m- really sucked at these for some reason (probably fatigue)
WOD. Did SI from last week (I'm always a week behind, due to the CFE program being released at 12pm local time-easier)
50m with 1 minute rest.
58sec, 58sec, 59 sec, 57 sec, 59 sec, 56 sec, 59 sec, 54 sec, 1 min, 1:06 (got stuck behind someone), 52 sec.

Felt a lot stronger in the swim, which is surprising as my chest was wrecked, seems these drills are paying off.

Not ready to incorporate metcons into my workout yet, building up the volume slowly, I'll incorporate them within next two months.
John Rushin
on Monday, February 10, 2014 at 07:42 pm
WOD Feb 10, 2014
Strength
8 x 2 @ 70lbs every :60s

Conditioning WOD
As Rx'd scaling DB snatch to 35lbs
Time 12:01

Running
800m x 4 on treadmill set to 3% incline
1. 3:37
2. 3:44
3. 3:40
4. 3:38
JP Goshco
on Tuesday, February 18, 2014 at 12:57 pm
Surf Trip Training
SWOD:
subbed 45lb 2 arm dumbell snatches

DWOD: 14:15
15 goblet squat to overhead 20lb DB
100 Ft Walking Lunges
10 Right arm dumbbell snatches 45
10 Left arm dumbbell snatches 45
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