W.O.D.: Short Interval

Monday, February 17, 2014 • EnduranceShort Interval

STRENGTH:

ME: Box Squat

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


CFE STRENGTH & CONDITIONING WOD:

For Time

150 - Double KB Swings (2x35/2x26)

(Swing goes to eye level)

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 :90s on, :60s off until form/pace deteriorates

Bike (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Row (TUE): Repeat :90s on, :60s off until form/pace deteriorates

Ruck (TUE): Repeat :90s on, :60s off until form/pace deteriorates, 65# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (WED): Repeat :90s on, :60s off until form/pace deteriorates

Run (TUE): Repeat :90s on, :60s off until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Maui



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Comments (7)

Clay Shane
on Sunday, February 16, 2014 at 11:59 pm
Great course!
Come for the awesome programming, stay for the evaluation on your own running style. Cues and pointers were right on. The lectures were right on for the subject. Would recommend this to anyone. Great job, Dan!
Tim
on Monday, February 17, 2014 at 05:02 am
3S Training
Was feeling very average after my bike TT yesterday, hamstrings were on fire (and still are) so I rested Monday AM. Think I may be overtraining....luckily this is a deload week for me.

PM: Did bench, Second week of 5/3/1 wendler,

Warm Up

65kg 3 reps
70kg 3 reps
80kg 7 reps- My BW. was aiming for 8-10 reps but I'll take 7.

Did some inclined DB press, flys and rows as assistant work

Went for a swim straight after.

200m WU
300m Drills.

Wod was 100m, 60 sec recovery.

1:58, 1:58, 2:01, 1:54, 1:57, 1:57.

100m cool down.

Happy with those times, can feel my swimming improve, my streamline position is developing as with a strong kick.
Raph
on Monday, February 17, 2014 at 12:04 pm
Starting back
First week back that I am going to try and not modify, haven't been training normally due to a broken arm. Surgeon gave me the thumbs up to do whatever I want (mobility still an issue in the wrist)
ME box squat (on bench) 305lbs 2RM
completed 150 swings in 11:47 with 1 70 lbs KB

question: for box squats, where should we be squatting from? parallel, below? I did mine off a bench but it felt pretty high, please let me know! thanks
John P.
on Monday, February 17, 2014 at 12:10 pm
2/17 WOD
1. ME: Clean and Jerk 1RM 185#
2. S&X WOD as Rx, 9:38
3. 15-12-9: GHD Situps w/ 14# Med ball
Brad Williams
on Monday, February 17, 2014 at 03:48 pm
2/17/14 WOD
TT Swim with intervals this morning. Distance is in yards because I'm at my parents and swim at the Saginaw YMCA. 45 min. TT- 2300 yds./5 rec., 5 x 90/1 min. Rec- 94-96 yard avg., 500 yd. Drill Down (kick, float & paddle, 6-3-6, Swim) 3300 yds.

Strength & conditioning this afternoon. No Box or low enough bench to use at my friends garage gym so I did regular squats.
Squats- 95#,135#,155#,155#/10 reps, 185#/5 sets/2 reps. Circuit- 25# DB (sub KB)-6:55 min.

Lacrosse Ball and Foam Roller smashes on lats, chest, and arms because they were brutalized this AM from swim. Bands for hips before/after squatting. Feel pretty good this evening.
McCusker
on Monday, February 17, 2014 at 05:39 pm
WOD 1/17
ME Box Squat -12in box 5x2
245,245,255,255,275x1
2 30# KB 150 reps - 6:31
Dalles
on Tuesday, February 18, 2014 at 07:03 am
2/17 WOD
ME Squat @ 325#.
150 KB reps @ 70# - 8:10
Comments are closed for this post.