W.O.D.: Long Interval

Thursday, March 13, 2014 • EnduranceLong 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 5:00 on, 4:00 off until form/pace deteriorates

Bike (THU): Repeat 5:00 on, 4:00 off until form/pace deteriorates

Run (THU): Repeat 5:00 on, 4:00 off until form/pace deteriorates

Row (THU): Repeat 5:00 on, 4:00 off until form/pace deteriorates

Ruck (THU): 5:00 on, 4:00 off 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 (SAT or LI): Repeat 5:00 on, 4:00 off until form/pace deteriorates

Bike (OFF): Repeat 5:00 on, 4:00 off until form/pace deteriorates

Run (FRI): Repeat 5:00 on, 4:00 off until form/pace deteriorates

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


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Comments (4)

Tim
on Thursday, March 13, 2014 at 05:39 am
13/3/14 Training
AM: Did wendler 5/3/1 for bench and shoulder press.

bench: 85kg - 5 reps pr*
Shoulder press- 60kg - 5 reps pr*

2 pr's in one session I'm happy with. Prefer not to combine to compound lifts in one session. But ran out of time this week.

PM: Modified todays Endurance wod, did 300m rest 4 mins instead of 5 on 4 off. Was planning to do 250m with 4 mins rest, but was feeling good so decided to go further.

500m warm up with drils

Lap 1: watch didn't work, so couldn't time it, but over 6.5 mins. Lap 2: 6:47, lap 3: 6:53, lap 4: 6:50

100m cool down with drills.

1800m total.
John P.
on Thursday, March 13, 2014 at 02:30 pm
3/13 WOD
Run WOD: 5x 5:00 on, 4:00 off. 3.85 mi total
Brad Williams
on Thursday, March 13, 2014 at 03:52 pm
3/13/14 WOD
Tempo run this morning. 2 x 2.50/5 rec. miles- 21:39,21:46 min.
12 min Cool-Down (Easy Run, Drills).

No drills or easy running for a warm-up today. I never do this before a tempo run because I feel like a use up a lot of energy that way. I guess that is me. Run was hard, icy, and cold. Body was hurting all day. Lots of hamstring, ankle, calf, and hip mobility during day and after school. Going will do intervals after bike Saturday.
McCusker
on Thursday, March 13, 2014 at 04:01 pm
WOD 3/13
Back from two day stomach bug! Sucked!!!

Front Squat 7x3
185,185,185,195,195,195,195

400 meter hill repeat. 3:00 recovery
1:37,1:35,1:33,1:35, 1:39,1:35
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