W.O.D.: Long Interval

Thursday, March 20, 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 500m @ 90% 500m TT pace, recover 4:00min, until form/pace deteriorates

Bike (THU): Repeat 5k, spin/recover 5:00, until form/pace deteriorates

Run (THU): Repeat 1M, recover 4:00, until form/pace deteriorates

Row (THU): Repeat 2k, recover 4:00, until form/pace deteriorates

Ruck (THU): Repeat 2k, recover 4:00, 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 (OFF): OFF

Bike (THU): Repeat 5k, spin/recover 5:00, until form/pace deteriorates

Run (SAT or T): Repeat 1M, recover 4:00, until form/pace deteriorates

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


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Comments (6)

Tim
on Thursday, March 20, 2014 at 05:33 am
20/3/14
AM:

Bench press (wendler)

5/70kg, 3/77.5, 5/87.5 PR

Happy with a 5RM pr on bench

my training max (for all lifts) are below my absolute maxes...hench all the pr's.

PM: Swim SS: don't have a 500m TT time, so treated it as 3x500m TT.

11:27, 11:51, 11:45.

probably could have gone faster if it was just 1 500m TT, but I'm happy to get the distance under my belt.
John P.
on Thursday, March 20, 2014 at 11:35 am
3/20 WOD
Run WOD: 3 x 1 Mi, 4:00 rest. (5:35, 5:38, 5:47)
Sam
on Thursday, March 20, 2014 at 12:00 pm
Yesterday's WOD
Strength:
5 Chances to get 10-15 reps of Squats, unbroken. If more than 15 are achieved, go up in weight. If less than 10 go down in weight.

Round 1 @ 145#, 13 reps.
Round 2 @ 145#, 12 Reps
Round 3 @ 145#, 11 Reps
Round 4 @ 145#, 11 Reps
Round 5 @ 145#, 3 Reps (I was done)

Forgot to time Metcon, btu did...
3 Rounds
25 Thrusters @ 30# (don't have a medball at gym heavy enough)
25 Sit Ups
400 Meter Run on Treadmill @ 7.8 (this was a VERY difficult pace to keep up)

Stairs have been a problem the rest of the day, and this was a good lung burner too.
Brad Williams
on Thursday, March 20, 2014 at 04:00 pm
3/20/14 WOD
Rest day today. Received ESI Injection this morning and it seems to be kicking in now. Feeling pretty good.

Got in some mobility work through day so all wasn't lost. Really loving all the NCAA Basketball on today. Sparty On!
Jon Chem
on Thursday, March 20, 2014 at 05:13 pm
Day 2 for me!
Ran 3-1 milers (6:52, 6:39, 6:39) with 5:00 easy jog between.
Jon
on Thursday, March 20, 2014 at 05:38 pm
0320
Run 1 mile rest 5:00
6:39, 6:57, 7:14
Comments are closed for this post.