W.O.D.: Short Interval

Monday, April 07, 2014 • EnduranceShort Interval

STRENGTH:

DE: Sumo Deadlift 14 x 1 @ 70% 1 RM

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds

800m Run

15 - Pull Ups

25 - Back Extensions

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 :60 on, :90 off until form/pace deteriorates

Bike (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Row (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Ruck (TUE): Repeat :60 on, :90 off 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 (WED): Repeat :60 on, :90 off until form/pace deteriorates

Bike (MON): Repeat :60 on, :90 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Merrimack



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Comments (7)

Brad Williams
on Monday, April 07, 2014 at 08:06 am
4/7/14 WOD
Rest day today. Did yesterday's Gymnastic WOD after getting up and will probably smash the muscles out after school. Taking a "recovery" week to let the body heal some and refresh mentally. So no doubles or
longer WODS. Will get back at it tomorrow.
Raph
on Monday, April 07, 2014 at 12:45 pm
WOD
DE Sumo deadlift 14X1 on :45 at 295lbs
Wod it was more like 1Km for the run gym is on second floor and had a bit to go to get out of the building..
15 strict pull ups
25 good mornings with barbell (should have put some weight on this) had to sub because no back extension machine
Time: 28:50

I think this was the first wod I have ever done with running outside, brutal but I liked it
S. George
on Monday, April 07, 2014 at 05:18 pm
07APR WOD
DE Sumo Deadlift 14x1 :45 at 315
S&C WOD as Rx
20:31
Kurt
on Monday, April 07, 2014 at 06:44 pm
7 April WOD
Deadlift 14x1 @ 225- need to go heavier next time.

S&C WOD: 22:07
Wow the wheels came off on the last round.
Ran the 800's on the Curve- somehow much worse.
PC
on Monday, April 07, 2014 at 06:54 pm
4/7 WOD
Starting CF Endurance today! Skipped strength since I'm recovering from a bad half marathon yesterday. Didn't run because IT band is in bad shape...
800m row, 15 PUs & 25 back ext x 4: 28:50
Tim
on Monday, April 07, 2014 at 07:40 pm
3/4/14
AM: Did shoulder and bench, Wendler.

SP: 42.5/5, 50.25/5, 52.5/7 reps.
BP: 66.5/3, 77.5/3, 85/5 reps, 77.5/3, 66.5/14.

PM: Did swim wod.

changed it up, 50m with 90 sec recovery. (my old time for 50m is around 1 minute)

Was surprised with my result. Did about 20 repeats, my worst time was 55s, all were around the 52-55s mark, which is great, as my previous pr for 50m is 52 seconds (1 off) and I couldn't maintain that at the time. The focus on drill work is paying off.
martyn
on Monday, April 14, 2014 at 06:50 am
week 3
s- worked on sdhp - 15 min emom @80kg
then
4 rounds
800m row (bad calf)
15 pull ups
20 b.ext = 20:07

loving the programming
Comments are closed for this post.