W.O.D.: Long Interval

Thursday, May 01, 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 7:00 on, 4:00 off, until form/pace deteriorates

Bike (THU): Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Run (THU): Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Row (THU): Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Ruck (THU): Repeat 7:00 on, 4:00 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 (SAT or TT): Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 7:00 on, 4:00 off, until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Terminus



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Comments (4)

Dan
on Thursday, May 01, 2014 at 04:54 am
WOD 5/1/14
AMRAP in 20 Minutes:
400m Run
5 Rope Climb (12')
Total =5 rounds even.
Raining outside, so it made the rope climbs fun!
Paul
on Thursday, May 01, 2014 at 06:41 am
CF Seminar
Thanks for the knowledge bombs PJ at CF Terminus!
Brad Williams
on Thursday, May 01, 2014 at 03:53 pm
5/1/14 WOD
Rest day today. Received my second Epidural Steroid Injection in back this AM and after getting anesthesia I was in no shape to train today.

Didn't do any mobility work either since body was pretty loose all day. Tightness should return tomorrow after swim in AM and bike WOD after school.

Racing the Tri to Finish Cinco de Mayo 5K Saturday and since it is only 3.1 miles I'm training through it. It will be a good early season test how much high running fitness I've gotten back since being able to run again in March.
Jake Fisher
on Friday, May 02, 2014 at 09:06 am
Results
I don't know if it was the 30-40 mph winds or the tall wet grass that has become of my running trail, but man, I felt slow doing those 7:00 Run Repeats:

1420m - 1410m - 1420m
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