W.O.D.: Short Interval

Monday, March 10, 2014 • Endurance

STRENGTH:

DE: Power Clean 9 x 3 @ 75% 1RM on :60s

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds as Possible in 12:00

12 - Hang Squat Cleans (75/55)

7 Push Ups

Post rounds 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 25m, recover :60s until form/pace deteriorates

Bike (TUE): Repeat 400m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 100m, recover :60s until form/pace deteriorates

Row (TUE): Repeat 100m, recover :60s until form/pace deteriorates

Ruck (TUE): Repeat 400m, 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 (WED): Repeat 25m, recover :60s until form/pace deteriorates

Bike (MON): Repeat 400m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 100m, recover :60s until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Tidewater



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Comments (11)

Dave
on Monday, March 10, 2014 at 06:53 am
5.5
Scott
on Monday, March 10, 2014 at 08:31 am
Box WOD
AMRAP 10:
5 Strict Pull ups (did Kip)
10 Burpees
15 Air Squats
7 rounds +5
5×5 OHS – Start with 50% of 1RM and add weight each set. These should be done with perfect technique.
75-85-95-105-115

CFE Swim WOD
400 yard warm-up
26 rounds of 25y with 30s rest (decreased rest to save time)
Averaged 20s per 25y. Some at 19s and an occasional at 21s.
tyler
on Monday, March 10, 2014 at 09:03 am
Hand Squat?
What's a 'hand squat'? I'm geussing maybe it should read 'hang squat'?
John P.
on Monday, March 10, 2014 at 10:26 am
3/10 WOD
1. DE Power Clean: 9x3 @ 145# on :60
2. S&C WOD as Rx: 10 rds + 3 HSC
3. 21-15-9: GHD Situp + Back extension
Carl S
on Monday, March 10, 2014 at 12:49 pm
Walking uphill?
Hey guys! I will be running my first Ultra in about 3 months (or 97 days to be precise). I've heard runners recommend walking uphill to save energy, but doesn't that sort of ruin the whole cadence-thing? What is the recommendation of CFE?
Matt D
on Monday, March 10, 2014 at 03:17 pm
DE 135#
S&C as Rx 5
First timer... y'all are nuts. Much respect.
Brad Williams
on Monday, March 10, 2014 at 03:52 pm
3/10/14 WOD
Drill/Skill based swim first. 500m-Swim, Skull, Backstroke. 400m-Kick, Fin Kick, Swim. 300m- Pull, Pull w/paddles, float & paddle. 1200m.

Strength work after. Squats- 165#/3 sets/5 reps w/10 20 inch Box Jumps, 180#/3 sets/2 reps w/5 Broad Jumps. 3 x 20 Ring Push-Ups, 15 Hang leg Raises.

1 Hour spin with mobility work during after school.

Felt good to get some jumping in after legs got loosened during squats. Included mobility work for hips, hamstrings during spin and could feel things smoothing out. Will try this during harder bike WODS when warming up.
Evan
on Monday, March 10, 2014 at 05:43 pm
One Week Behind
1. Bike (am): 6x 1.5M (~3:20) w/90"r

2. Strength (pm): L-Hang Muscle Ups (sub b/c no barbell): 10x2 OTM w/ 25# vest; strict form

3. WOD (pm): 13:50
50 pull ups (strict, then kipping)
run ~200m
50 HR push ups
run ~200m
50 GHD sit ups
run ~200m
50 sqauts
McCusker
on Monday, March 10, 2014 at 05:45 pm
WOD 3/10
Strength- Power Clean as Rx
135lbs

WOD as Rx
8 rounds 8 reps
Tim
on Monday, March 10, 2014 at 06:06 pm
Swim Wod
Rested in AM.

PM; Went down for a recovery swim to work on my technique, did about 1km of drills and swimming.

Was about to get kicked out of the pool (closing) so decided to do 50m sprints with 30sec recovery.

59s, 59, 58, 59. All under 1 minute which I'm happy with.

Has anyone got any thoughts on POSE swimming vs total immersion? btw whens the CFE forum going to be running again?
Raph
on Tuesday, March 11, 2014 at 08:00 am
WOD
Strength: Clean high pulls w/ 145
WOD: done with 2 40 lbs dumbbells
6 rounds + 4 Db HSC
Still can't do front rack position because of wrist.
Comments are closed for this post.