W.O.D.: Short Interval

Monday, March 17, 2014 • EnduranceShort Interval

STRENGTH:

ME: Weighted Chin Up

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


CFE STRENGTH & CONDITIONING WOD:

As Many Reps As Possible In 8:00 Of:

Pull Ups

Post results 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 50m on 1:00, until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 1:00, until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00, until form/pace deteriorates

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 1:00 until form/pace deteriorates, 60# 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 50m on 1:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace

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


CrossFit Endurance Seminar, CrossFit Meridian



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Comments (6)

Tim
on Monday, March 17, 2014 at 05:15 am
Bike TT
Was away this weekend so didn't get to train.

Didn't do strength or metcon so decided to do bike TT from yesterday on my new bike!!

did 40km in 1hr:25min. Had to navigate traffic lights a bit so I'm happy with this time.
John P.
on Monday, March 17, 2014 at 10:30 am
3/17 WOD
1. ME Chinup: 3xBW, 3x25#, 3x35#, 3x45#, 3x55#, 2x70#, 1x80#, 1x90#
2. AMRAP 8:00 Strict Pullup: 62
3. 3 rds: 20 GHD Situp + 5HSPU + 10 Hip extension + 5 jumping muscle-ups
Joey
on Monday, March 17, 2014 at 10:56 am
41 reps, getting back into crossfit and starting the endurance program and loving it so far. Brings me to my roots as a triathlete in college.
McCusker
on Monday, March 17, 2014 at 11:58 am
WOD 3/17
ME Chin-ups (5x2)
60lbs (2 30lb KB's)

S&C 113 pull-ups

4x
100 DU's
1min recovery
Brad Williams
on Monday, March 17, 2014 at 03:47 pm
3/17/14 WOD
Interval swim this morning. 500m Warm-Up (Swim, Backstroke, 5 Beat Kick, Float & Paddle), 20 x 50/1 rec.- 51,51,49,49,49,49,48,48,48,48,48,48,47,47,46,46,46,46,46,46 sec. 500m Drill Down (Backstroke, Swim, Fin Kick, Paddle Swim. 2000m.

1 hour Spin after school along with a quick S&C WOD- 10 min. AMRAP- 10 Push-Ups, 10 Sit-Ups, 10 Squats- 14 Rds. + 10 Push-Ups +5 Sit-Ups. Stretching for mobility.

Solid training day today. I'm tired. I hope it isn't brutally cold for run tomorrow AM like it was Sunday.
Sam
on Tuesday, March 18, 2014 at 01:03 pm
3/17/2014 WOD
ME Chin Ups: BW, 20#, 30#, 40#, 45#, 50#(F), 47.5#, 50# (f)

Pull Ups: 55 - tore my hands up good!
Comments are closed for this post.