W.O.D.: Long Interval

Thursday, March 27, 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, recover 3:00, until form/pace deteriorates

Bike (THU): Repeat 5:00, recover 3:00, until form/pace deteriorates

Run (THU): Repeat 5:00, recover 3:00, until form/pace deteriorates

Row (THU): Repeat 5:00, recover 3:00, until form/pace deteriorates

Ruck (THU): Repeat 5:00, recover 3:00, 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 (FRI): Repeat 5:00, recover 3:00, until form/pace deteriorates

Bike (SAT or TT ): Repeat 5:00, recover 3:00, until form/pace deteriorates

Run (THU): Repeat 5:00, recover 3:00, until form/pace deteriorates

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


Sylvain Durand, Montpellier, France - CrossFit Montpellier Endurance



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Comments (5)

Patrick
on Thursday, March 27, 2014 at 02:56 am
NewPost
Running, Warm-Up half mile, then 3 intervals of 5 on 3 off avg .75 per 5min 3.02 miles total 26:03
Jon
on Thursday, March 27, 2014 at 07:36 am
0327
Mobility, 1/4 mile jog,Skills/Drills, Sprints, Stretch, 5 min rest.

5 rounds of 5:00/3:00
~.73 per round (6:51/mile pace)
Pretty good for me.
Brad Williams
on Thursday, March 27, 2014 at 08:27 am
3/27/14 WOD
Interval Run this morning. 13 min. Warm-Up (Pace Increase, Drills, Dynamic Stretch), 5 x 5 min./3 Rec.- .71 (flat), .68,.68,.67,.67 (hills), 15 min. Easy Run, Drills Cool-Down.

Stretching for mobility. Felt strong on hills and cadence is getting faster too. Happy with progress being made.
Paul
on Thursday, March 27, 2014 at 04:54 pm
Rowing
4 Rounds Interval Rowing
1325 Meters
1312
1309
1310
Jeff
on Friday, April 04, 2014 at 07:25 am
3-27 WOD
Had to use a treadmill for the Endurance WOD

4 rounds of 5:00/3:00
1st 3 rounds at 13.3 km/hr (~7:15/mile pace)
Last round between 13.1-13.5 km/hr. Had to slow down to make it to the 5 minute point.
Comments are closed for this post.