W.O.D.: Long Interval

Thursday, May 29, 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): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Bike (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Run (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Row (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Ruck (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on 50# 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): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Bike (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Run (FRI): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

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


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Comments (4)

mjm
on Thursday, May 29, 2014 at 01:11 pm
thanks
I need to thank CFE for the effective programming. In 2008 I completed my last marathon using the traditional LSD programming, once again broken and unable to train for about a month. In 2008 I discovered the Crossfit website, and eventually the CFE site and adopted your training methods. On 3 May, with only minor modification to satisfy my enjoyment of long runs, I completed my first ultra, the Falcon 50 (50 mile ultra on the Air Force Academy). I was not fast, but met my primary goal of completing the race without injury. My complements to CFE for designing a program which enables performance while maintaining an athlete’s health. Using the CFE recovery programming, training started again comfortably the next day, normal CF workouts by the end of the week, and running the following week. At 45 years old, the programming is a perfect fit, so thank you for the great work.
Nick B.
on Thursday, May 29, 2014 at 02:53 pm
29 May 2014
Yesterday's WOD
Deadlift:
65x5, 95x5x2, 135x5, 225x5, 295x1, 315x1, 325x1

S&C WOD: 14:12.65 (Reduce both to 20 reps of each. I was completely whooped on this one)
Brad Williams
on Thursday, May 29, 2014 at 02:53 pm
5/29/14 WOD
Strength & conditioning this AM. Bench Press/Pull-Ups- 5 sets/Max Reps, 135# Bench, 10/8, 9/11, 9/11, 9/10, 8/11.

CF Mainsite WOD. Subbed 75# Push-Presses for Handstand Push-Ups because I had no where to do Handstand Push-Ups. 500m Row, 20 75# Push-Press, 500m Row, 20 75# Push-Press, 500m Row, 20 75# Push Press- 11:23 min.

CORE- 3 Sets- 10 reps each 95# Evil Wheels, 20 inch Box Jumps. 3 Sets 10 Reps of Tuck Jumps, Core Exercises from Run ATX Videos.

Stretching for mobility. Rest day tomorrow.
Jörund Rundhovde
on Sunday, June 01, 2014 at 06:07 am
Swim wod
ca 215m per 4 min interval
Recovery work with beastie balls in sauna afterwards

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