W.O.D.: Short Interval

Monday, March 24, 2014 • EnduranceShort Interval

STRENGTH:

ME: Floor Press

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


CFE STRENGTH & CONDITIONING WOD:

21 - 15 - 9

Power Clean (135/95)

Ring Dips

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): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Bike (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Run (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Row (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Ruck (TUE): 4-6 x 6:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Bike (WED): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Run (MON):4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

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


CrossFit Endurance Seminar, CrossFit-Herzliya



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Comments (11)

Jon
on Sunday, March 23, 2014 at 06:36 pm
0323
So I see it says post times and intervals,but it seems like this WOD (running in 3S category) is looking for 4-6 intervals of 2 min TT. So do you actually post distances in 2:00?
Steve A.
on Monday, March 24, 2014 at 08:24 am
Newbie Question
Well, I'm not that new, but I did have a question:
4 - 6 @ 2:00 = an all-out spring for two minutes, followed by 5 minutes of rest. Repeat 4 - 6 times, right?
John P.
on Monday, March 24, 2014 at 10:14 am
3/24 WOD
1. ME Floor Press: 1x5 (135), 3x3 (155, 165, 175), 5x1 (185)
2. S&C WOD as Rx: 8:02
3. 3 rds: 20 GHD Situps + 30s bottom squat hold (45) + 1 ring muscle up
Brad Williams
on Monday, March 24, 2014 at 04:03 pm
3/24/14 WOD
Tempo Swim from this weekend this morning. 800m- 16:16 min./10 min. Drill Rec.(kick, pull, swim w/paddles, backstroke), 4 x 2 min. TT/5 rec.- 117m,115m,115m,116m, did 50m-100m recovery swim between sets. 400m Drill Down- Fin Kick, 6-3-6, Swim), 2200m

Steady 1 hour bike ride after school.

Haven't done a steady swim in a while and 800m was a good distance for that today. TT's were hard after tempo. Called it after 4 sets because I was tired. Great swim this AM.
Raph
on Monday, March 24, 2014 at 05:20 pm
3/24 WOD
ME floor press: 185 for 2 reps
DWOD : 14:58 (Can't wait for arm to be back to 100%)
Paul
on Monday, March 24, 2014 at 05:51 pm
3/24
ME Floor Press:
5x135, 3x185, 2x205, 2x215

S&C WOD:
8:38 (115 Power Cleans, last 9 ring dips with elastic band)
Austin
on Monday, March 24, 2014 at 07:07 pm
S&D
Looking forward to starting this after Open to train for IM Florida.

For Skills/Drills, do I pick 1 movement that day? Example: Swim-Mon, RUn-Tues, etc.

Then do I do 3S MutliSport for that day. I see Monday is running, correct?
Tim
on Monday, March 24, 2014 at 07:21 pm
24/3/14
After yesterdays long ride I decided to skip weights and conditioning and do a long run to simulate the conditions of a half ironman.

Compared to my 15km TT last week (which was terrible) this felt a lot better, as I was able to go further and faster. Not my fastest but I'm improving.

18km at 1:32 5:06 min/km. aiming for sub 5 min/km for HIM.

On track.
Tim
on Tuesday, March 25, 2014 at 09:56 pm
Reply to Q
John: Yes
Steve A: yes rest can be slow run or complete stop.
Austin: Do skills before doing the end wod, ie Monday: Running skills, running end wod, Tuesday, swimming drills, swimming end wod ect.

Hope it helps
martyn
on Monday, March 31, 2014 at 06:09 am
S&C
strength - 5@97.5kg, 3 @105kg, 1@115kg
wod - 4:23
floor press killed arms so couldn't ring dip, clean unbroken

gymnastic - 20 min EMOM
odd - 10 x pull ups
even - 10 x GHD sit ups

following your programming is helping attack my weaknesses so I can cherry pick thanks guys
Desmond
on Tuesday, April 01, 2014 at 08:13 am
WOD 3/24
I just wanted to say hi from St. Vincent & the Grenadines in the Caribbean. Myself, my wife and my brother having been following your programme for about a year now and I've just gotten around to posting. We usually lag one week behind the posting which helps us better schedule our week with work, etc.

Anyway, was unable to do ME Floor Press so switched to AMRAP @ 135lbs (15 reps)

S&C R'xd - 10:39 (had to break up the power cleans)
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