W.O.D.: Short Interval

Thursday, February 13, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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 (THU): Repeat 75m, recover :60s until form/pace deteriorates

Bike (THU): Repeat 500m, recover :60s until form/pace deteriorates

Run (THU): Repeat 400m, recover :60s until form/pace deteriorates

Row (THU): Repeat 500m, recover :60s until form/pace deteriorates

Ruck (THU): Repeat 500m, recover :60s 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 (THU): Repeat 75m, recover :60s until form/pace deteriorates

Bike (FRI): Repeat 500m, recover :60s until form/pace deteriorates

Run (SAT or TT): Repeat 400m, recover :60s until form/pace deteriorates

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


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Comments (4)

Brad Williams
on Thursday, February 13, 2014 at 04:42 am
2/13/14 WOD
Strength & Conditioning this morning. Overhead Press w/Push-Ups- 95#/2 sets/10 reps, 105#/2 sets/8 reps, 110#/2 sets/6 reps, 120#/2 sets/4 reps, 130#/2 sets/2 reps. Push-Ups after each set. 2 sets each- 20 reps,16 reps,12 reps,8 reps,4 reps.

Circuit- 3 RDS- 300m XC Skier, 30 Two Arm Battle Rope Swings, 30 40# KB SDHP- 10:08 min.

Stretching for mobility. Will get more in through day at school and brought my "stick" to school too.

Wish I could stick to CFE S&C WOD Programming, but some of the things on the WODS I can't do because of shooting pain in back/hip. Wish the next few weeks I hope to be back doing them.
John P.
on Thursday, February 13, 2014 at 05:27 pm
2/13 WOD
Run: 10x400m on the 2:35
Tim
on Thursday, February 13, 2014 at 05:35 pm
3S Training
Still suffering from serious DOMS in my legs, so had to rest Thursday morning.....

PM: Did shoulder work,

main lift, shoulder press,

5 reps at 40kg, 5 reps at 50kg, 8 reps at 55kg (wendler 5/3/1).

DB shoulder press as assistant lift, 5x20kg, 5x22.5kg, 5x25kg, 5x27.5, 5x30kg.

Weighted pull ups 3x5 with 15kg.

Went for a swim, did 4x200m with 2 min rest in between sets.

100m warm up, 200m drills.

Main set: Lap 1, 4:20, lap 2, 4:23, lap 3, 4:15, lap 4, 4:20.
Was stuck behind some slow people, however considering 2 months ago, I'd swim 50m and have to stop I'm happy with my progression.
John Rushin
on Thursday, February 13, 2014 at 07:53 pm
2/13/14 WOD
Strength and Conditioning Rest Day
Swimming 75yd intervals until form/pace deteriorates.
-Warm-up:
500m row
50yd, 100yd, 150yd freestyle
150yd kick

Completed 8 iterations with times of:
1. 1:14
2. 1:16
3. 1:16
4. 1:15
5. 1:15
6. 1:16
7. 1:19
8. 1:21

Core: Ring planks 3 x TF

Technique Work: Double Unders
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