W.O.D.: Long Interval

Monday, April 14, 2014 • EnduranceLong Interval

STRENGTH:

ME: Floor Press

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds

10 - Pistols (Alt)

20 - Push Ups

30 - Double Unders

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): 500m, 250m, 125m, 75m Recover 1:1

Bike (TUE): 5k, 2.5k, 1.5k, 750m Recover 1:1

Run (TUE): 1.5M, 1M, 800m, 400m Recover 1:1

Row (TUE): 2k, 1.5k, 1k, 800m Recover 1:1

Ruck (TUE): 5k, 2.5k, 1.5k, 750m Recover 1:1, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 500m, 250m, 125m, 75m Recover 1:1

Bike (WED): 5k, 2.5k, 1.5k, 750m Recover 1:1

Run (OFF): OFF

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


CrossFit Endurance Seminar, Overland Park CrossFit



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Comments (7)

Shelly
on Sunday, April 13, 2014 at 09:36 pm
CFE Cert at OPCF
Great weekend! I love to learn and it will never get old! PJ, thanks for all the info and for sharing your knowledge! Thanks for answering my questions.
PJ
on Sunday, April 13, 2014 at 10:26 pm
RE: CFE Cert
Hey Shelly,

Thanks for coming out!!

PJ
MGM
on Monday, April 14, 2014 at 06:47 am
Details
Can you please explain me today running WOD ?
PJ
on Monday, April 14, 2014 at 08:09 am
RE: Details
Run the distances listed and your rest in between distances is the same amount of time it took you to run that distance..
Don
on Monday, April 14, 2014 at 08:58 am
Drills
PJ, great weekend learning so very useful stuff. Already have the Cadets doing the running drills. Did not have my phone on me, so I told them to work on positioning (just kidding)! I will get this program up and running, eventually. Thanks, had blast Go Army, Beat Navy (in something).
Brad Williams
on Monday, April 14, 2014 at 04:02 pm
4/14/14 WOD
Interval swim this morning. Dynamic Stretch, 400m Warm-Up (Swim, 5 Beat Kick, Fin Kick, Float & Paddle) 500m- 9:58 min., 250m- 4:51 min., 125m- 2:15 min., 75m- 1:15 min., Easy swimming during recovery of sets, 800m Drill Down (Swim, Kick, 6-3-6 Drill, Skull, Paddles). 2650m

1:02 hour Steady Bike Ride after school.

Lacrosse Ball for mobility. Times for swim were best I've had in a while. Putting in more meters this morning kept my shoulders tight rest of day.
Raph
on Monday, April 14, 2014 at 05:13 pm
WOD
ME Floor Press: 200lbs

did CFFB wod
5 rounds
10 step ups on 20 inch box with 2 X 55lbs
20 dynamic pushups onto 1 45lbs bumper + 1 10 lbs bumper
30 double unders
20:23
Those plyo pushups took me a while
Comments are closed for this post.