W.O.D.: E Long Intervals Day 2 Week 8

CFE STRENGTH & CONDITIONING WOD:

Three rounds of:

10 C2B Pull-ups

7 Power Cleans, heavy

Sprint 100m

Rest 4:00 between rounds. Each round should be at MAX effort. Post times 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.


"Working on Watt Bike Efficiency" with Brian MacKenzie and Doug Katona


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Comments (16)

Chad Brinkley
on Monday, May 21, 2012 at 06:27 pm
Run WOD
I did the 3 Sport Run WOD on Monday afternoon: 800 Warm Up + Drills; 3x800 with 2:00 Rest (times were 3:04; 3:02; 2:57); 1600 Cool Down

S&C at the local box on Monday morning:
Strength - 7x1 Squat Clean Thruster (85, 95, 105, 115, 125, 135, 145)
Conditioning: 7 minutes of Burpees (109 Reps)
Callum
on Tuesday, May 22, 2012 at 01:26 am
WOD this morning (cross main page and local box)

SS run this arvo:
2:44
2:43
2:40
CharleD
on Tuesday, May 22, 2012 at 05:26 am
Intensity
What intensity level do you perform the 1m repeats on the bike?
Alan Pamayo
on Tuesday, May 22, 2012 at 06:42 am
Endurance Ruck
Ruck 4x800m @ 37 lbs: 4:26, 4:31, 4:38, & 4:32
Rubens
on Tuesday, May 22, 2012 at 07:22 am
Intensity
I do in a cycleops trainer at a 85% HR..2min on/2off x 6 12min warmpup at 70%HR and 12min cooldown at 65%HR
jmac
on Tuesday, May 22, 2012 at 09:51 am
RE: Intensity
Hi Charles, the intensity should be as hard as possible while still allowing you to hold all of the splits within 3-5 seconds of each other.

To be more specific, it's relative intensity. Some people may be able to hold splits that are very close to what would be a TT effort, while others may have to dial it back in order to keep the splits within range.
Brad Williams
on Tuesday, May 22, 2012 at 03:59 pm
5/22/12 WOD
Interval run this morning. 3:04, 3:15,3:12. Felt really good wish I could have kept them all under 3:10, but happy with the effort. 5K "Recovery" run because road construction and staff meeting makes it hard to get to gym; 22:46 min. which felt effortless. Runs are getting much better.
Delfin Neves
on Tuesday, May 22, 2012 at 04:29 pm
WOD - M/29/175#/5'5"
A short distance + 1 flight of stairs between the PU bar & the barbell.
155# PCl
2:02
2:23
2:28
Delfin Neves
on Tuesday, May 22, 2012 at 04:35 pm
Also much appreciate that the Endurance WODs are now posted on Beyond the Whiteboad.
DougG
on Tuesday, May 22, 2012 at 04:42 pm
WOD
S&C
Assisted pullups, clean 95lbs
1:18, 1:14, 1:19

SS Run
2:54, 3:02, 3:02
Kieran
on Tuesday, May 22, 2012 at 05:07 pm
3S run
3 x 800m - 3:11, 3:12, 3:14
Today's loop had significant hills, so I'm okay losing 10s/repeat from my previous times.
Chad Brinkley
on Tuesday, May 22, 2012 at 05:19 pm
Tuesday
I had to mess with my schedule today. Doubled up on Crossfit instead of doing an endurance WOD today. I will balance it out by doing the 3 Sport Swim WOD tomorrow morning and the 3 sport bike WOD tomorrow evening.

Tuesday AM: Conditoning WOD honoring the 161 people who died in the Joplin tornado last year. 3 Burpees, 26 Ring Dips, 26 Overhead Squats (Scaled to 75 LB), Run 1 Mile, 26 Ring Dips, 26 Overhead Squats at 75LB, 26 Ring Dips, 26 Overhead Squats at 75 LB. Time was 29:25.

Tuesday PM: 5x3 Bench Press (95, 135, 155, 165, 170F), 5x3 Back Squat (95, 145, 165, 185, 190), 5x3 Deadlift (135, 205, 255, 275, 290); 10 Minutes of Muscle Up Skill Work
Alan Pamayo
on Tuesday, May 22, 2012 at 05:59 pm
S&C WOD
WOD as RX'd (185 lb Power Cleans):
1:45
1:42
1:35
J
on Tuesday, May 22, 2012 at 06:02 pm
WOD
WOD RXd (205#)
1:28/1:33/1:33

Then...3 rnds

100m w/80# sandbag 30 sec rest
100m slick 1 min rest
bsimon
on Tuesday, May 22, 2012 at 06:44 pm
3s run
did the 3s run on a trail, about 1/2 mile vs. prescribed 800m.

3:44,3:47,3:54
barefootin
on Wednesday, May 23, 2012 at 05:01 am
WOD (RX'd 185 lb clean)
1:33
2:27
2:30

SS Run 3x800
2:56
2:43
2:51
Didn't guage hills well
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