W.O.D.: Short Interval

Tuesday, March 04, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

"Fran"

21 - 15 - 9

Thrusters (95/65)

Pull Ups

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 :90s until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover :90s until form/pace deteriorates

Run (TUE): Repeat 800m, recover :90s until form/pace deteriorates

Row (TUE): Repeat 800m, recover :90s until form/pace deteriorates

Ruck (TUE): Repeat 1.5M, recover :90s 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 (MON): Repeat 200m, recover :90s until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover :90s until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Oakland



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Comments (7)

Evan
on Monday, March 03, 2014 at 06:25 pm
3 Sport Question?
Hey, maybe a coach can help me with this question.

I am not understanding why it would be optimal for a multisport athlete to do two consecutive days (or three consecutive days, as in the case of monday, tuesday, and wednesday) intervals of the same duration and rest period for each of his/her three sports. I have been doing CFE (inspired) training for years, and this has puzzled me. I've read BMack's book, talked to coaches at boxes, and no one has been able to explain it clearly.

In my own training, I follow the site a week behind and generally try to mix the LI and SI days to avoid having to do, for example, 3 days of 7:00 on / 4:00 rest.

What am I missing?

Thanks in advance
Evan
on Monday, March 03, 2014 at 06:26 pm
Multisport Question
Hey, maybe a coach can help me with this question.

I am not understanding why it would be optimal for a multisport athlete to do two consecutive days (or three consecutive days, as in the case of monday, tuesday, and wednesday) intervals of the same duration and rest period for each of his/her three sports. I have been doing CFE (inspired) training for years, and this has puzzled me. I've read BMack's book, talked to coaches at boxes, and no one has been able to explain it clearly.

In my own training, I follow the site a week behind and generally try to mix the LI and SI days to avoid having to do, for example, 3 days of 7:00 on / 4:00 rest.

What am I missing?

Thanks in advance
John P.
on Tuesday, March 04, 2014 at 01:34 pm
3/4 WOD
AM: S&C WOD (Fran) as Rx, 4:03
PM: Run WOD: 4 x 800m, :90 rest
(2:43, 2:35, 2:42, 2:36. Did it in the street. Halved my mile loop. Think my laps were a bit lopsided).
Brad Williams
on Tuesday, March 04, 2014 at 03:56 pm
3/4/14 WOD
Steady run this morning. 7 miles 1:10 hours. First mile was warm-up w/drills, last was also with drills. I also did a 400m pick-up at the top of each mile for 2-6. Trying to build a base back up before I get back into intervals each run. This is totally against what I've been doing for the past 5 yrs., but after not running for 3 months I need to start somewhere.

Made my own S&C WOD after school. every 30 seconds for 12 min.- 5 Push-Ups, 5 Burpees. Core- 45 L Plank, 45 Front Plank, 45 R Plank, 45 Front Plank.

Stretching and smashes for mobility. Legs are drained from snow packed sidewalks. Glad I ran outside though. I've missed it for 3 months.
Crix (M, 43, 6', 173lbs)
on Tuesday, March 04, 2014 at 04:02 pm
what just happened?
My first Fran in a long time.
used 47.5 dumbbells for 95lb total
pullups on hangboard jugs
9:17
McCusker
on Tuesday, March 04, 2014 at 05:26 pm
WOD 2/4
21-15-9
115 front squat and pull ups
5:07

800m repeat as Rx
2:55,2:54,2:49,2:53,2:53,2:54,3:00
Clydesdale
on Wednesday, March 05, 2014 at 02:39 am
FRRRAAAANNNN
5:18
Comments are closed for this post.