W.O.D.: E Long Intervals Day 1 Week 8

STRENGTH:

ME: Push Jerk

Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

7 Strict Handstand Push-ups

9 Russian KB Swings, 2 pood/1.5 pood

11 Bar-Facing Burpees

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8 x 75m on 1:30, hold splits within 2-3 seconds

Bike (TUE): 6 x 1M, spin/rest 2:00, hold splits within 3-5 seconds

Run (TUE): 3 x 800m, rest 2:00, hold splits within 3-5 seconds

C2 Row (TUE): 3 x 1000m, rest 2:00, hold splits within 3-5 seconds

Ruck (TUE): 4 x 800m with 20# ruck/vest, rest 2:00

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 6 x 75m on 1:30

Bike (WED): 4 x 1M TT, work:rest 1:2

Run (TUE): 3 x 800m, rest 2:00

Post sport and times to comments.


Skill Based Running Progression Week 1 (6)


CrossFit Endurance Seminar, CrossFit Camp Mabry, Austin, TX


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Comments (21)

1fitmom4life
on Sunday, May 20, 2012 at 06:22 pm
YT Vid
Thx for the video, its exactly what I need. My only question is, how many times a week do we do this over the next 6 weeks???
david
on Monday, May 21, 2012 at 02:38 am
re:video
I don't think we can overdo it on drills so I'm gonna do this before every run wod.
1fitmomforlife its a six week program so I'm guessing it will progress next week,this one is just for this week
Mauws
on Monday, May 21, 2012 at 03:05 am
the strength wo weights
Hello, I'd just like to know what type of weight:reps ratio should I be looking at. I usualy do a weight that I can get about 2reps out of it. And what does the 'ME' stand for?

Just like to say thx for this program I'm in the south african army you work out have really helped more than you could imagine.
DRod
on Monday, May 21, 2012 at 03:42 am
Video
I like it. I've been trying to get my cadence in the mid 90's consistently. Seems like these drills will help tremendously. Thanks again!
Brett Dean
on Monday, May 21, 2012 at 03:59 am
WOD
Strength
- ME: Push Jerk - 2, 2, 2, 2
- 115, 135, 155, 160 (PR-2RM)

S&C
Sub: DB Swing, 20 pounds - don't have a KB yet
Results: 5:41
Kaitlin
on Monday, May 21, 2012 at 05:43 am
RE: YT Vid
1fitmom4life-- 3 X per week for week 1. There will be new sets each of the 6 weeks.
Kaitlin
on Monday, May 21, 2012 at 05:49 am
RE: the strength wo weights
From the Workout Legend(linked on the about tab):
ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't.
1fitmom4life
on Monday, May 21, 2012 at 06:56 am
WOD
Thx, David & Kaitlin for the responses.

WOD
Strength: 50#, 60#, 70#, 80# x 2 reps; failed at 90#

S&C: 25# kb
time = 6:26
StacyF
on Monday, May 21, 2012 at 07:30 am
Thanks for the video
I have struggled with my cadence, so thank you for some attention to this piece of the run. If I run right off the bike, I will keep the same cadence I had on the bike till I slow down and hit an aid station, then it all falls apart. Hopefully, this will make me more conscious of it to not let my run fall to sh*t so fast.
Push Jerk - 115#
S&C WOD - 6:55 Rx'd
Long swim with WOD as 1st main set. Got to get ready for Kansas 70.3
Timothy
on Monday, May 21, 2012 at 11:34 am
Quick question?
Is the Endurance training supposed to be done today or tomorrow? Refering to the (Tues) beside the Endurance workout.
Zach
on Monday, May 21, 2012 at 12:29 pm
today
ME: 195
Wod: 5:48 scaled
SS Run: 3:15, 3:20. 3:30
Kaitlin
on Monday, May 21, 2012 at 12:30 pm
RE:Quick question?
Timothy-- Some would depend if you are a 1 sport or 3 sport athlete. Single sport endurance wod is programmed for Tuesday. 3S has a swim wod programmed for Monday.
If you are a single sport athlete and not able to do the wod tomorrow you could do it today if needed
Fran
on Monday, May 21, 2012 at 01:39 pm
today
ME: 75
WOD: 5:35, scaled 1 pood, kneeling on a box for the handstand pushup.
My friend RXed with 5:36 and a crazy amount of weight on the ME PJ :-)

might do the row later today.
Brad Williams
on Monday, May 21, 2012 at 02:01 pm
5/21/12 WOD
Interval swim this morning. 6x50m at 1:30 since I wouldn't get much recovery doing 75m. 51,52,50,51,52,51 sec. Did some strength work shortly after since I've been neglecting that lately. Squats- 240lbs/5 sets/3 reps. Overhead Press- 140lbs/3 sets/5 reps with 10 45lb. Good AM's with it. Mobility after school.
Jake
on Monday, May 21, 2012 at 02:47 pm
WOD
Jerk: 185

S&C: 5:14 - used the 70lb DB from swings as my bar
J
on Monday, May 21, 2012 at 03:12 pm
WOD
WOD RXd
4:13

Squats 175x5/225x5/255x5
Lower back is sore, so didn't go heavy.
Charlie Douthwaite
on Monday, May 21, 2012 at 04:30 pm
S&C
Wod with 9 strict hspu but other wise RX'd 5:30

Swim 75m on 2:00 average 1:20 per 75m
DougG
on Monday, May 21, 2012 at 05:11 pm
WOD
S&C
1 pood kb
6:56

Lots of trouble on the handstand pushups. Was my first time doing them. Kept falling off the wall.
barefootin
on Monday, May 21, 2012 at 05:23 pm
ME Push Jerk
135 x 6
185 x 3
205 x 2
235 x 2
255 (F) Almost couldn't lock out
255 (F)

S&C
10:53
HSPU - Head down to 25 lb rubber weight
Trent
on Tuesday, May 22, 2012 at 02:16 pm
S&C
3:48 rx Wow i feel strong.
Oscar Ek
on Wednesday, May 23, 2012 at 12:01 am
3S Bike
4 x 1k(1,6 km), 2.27, 2.35, 2.43, 2.26

Did the OPT crossfit with a friend.
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