W.O.D.: Long Interval

Friday, March 21, 2014 • EnduranceLong Interval

STRENGTH:

DE: Sumo Deadlift 7x3 on :45sec @65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

5 - Bench Press (BW)

10 - Burpees

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 (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.


Dusty Wince of CrossFit Impavidus Endurance places 3rd at the MidAtlantic Erg Sprints in the 500m sprint.



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Comments (8)

Brad Williams
on Friday, March 21, 2014 at 08:13 am
3/21/14 WOD
Interval swim this morning. 4 x 500m/4 rec.- 10:07, 10:05, 10:03. 10:05 min., 50m Drill between sets, 300m Drill Down (Kick w/Fins, Kick), 2500m.

Went with no warm-up sets because I perform tempo type intervals/WODS better that way. Other than that no pain in back or doing movements. Hope it stays that way for a while. Will get in some mobility after trips to parents after school today.
Jon
on Friday, March 21, 2014 at 09:53 am
0320
So, I bought strength, power and endurance and becoming a supple leopard and now I notice all my form and posture mistakes. I have been doing crossfit and crossfit endurance since OCT '13 and I'm going to go ahead and say today us my actual day one.

per·se·vere
verb
1.
continue in a course of action even in the face of difficulty.
John P.
on Friday, March 21, 2014 at 09:59 am
3/21 WOD
1. DE Sumo DL: 7x3 on 0:45 @ 205#
2. S&C WOD. BW=180, BP=175#. 10:14. First set unbroken, then had to break BP into singles.
3. 3 rds: 20 GHD situps + 0:40 Handstand hold + 1 bar MU
Dave
on Friday, March 21, 2014 at 01:55 pm
Friday WOD
CFE W.O.D. time = 9:18

After the first set had to drop 20# off BW to keep the intensity high.
McCusker
on Friday, March 21, 2014 at 04:59 pm
WOD 3/21
Strength as Rx
235lbs

WOD
5x
5 reps - 285lbs DL
10 Burpies
Time:5:04
Tim
on Saturday, March 22, 2014 at 01:59 am
21/3/14 training
AM: Bike WOD

5km repeats with 5min recovery

10:18
10:11
10:02
9:56

Course was 150m over and had a major set of traffic lights at the end, so I'm happy with this,

PM: Shoulder press (wendler)

5 at 50kg, 3 at 60kg, 3 at 65kg 3RM pr.

Happy with a PR.
martyn
on Wednesday, March 26, 2014 at 04:26 am
de @75kg
wod @90kgbw time- 6:49@90kg

1st full week of cfendurance liking the structure
Desmond
on Friday, March 28, 2014 at 11:49 am
3/21 WOD
Strength: 7x3 @ 195lbs

S&C: 5 (BP - 155lbs; 10 burpees) - 8:02
Comments are closed for this post.