W.O.D.: E Long Intervals Mid Week 10

STRENGTH:

ME: Front Squat 1 x 20

This should be a maximal effort unbroken set. If the athlete has to rerack the bar, then the set is over.

Post loads to comments.


CFE STRENGTH & CONDITIONING WOD:

Four rounds for time of:

7 Wall climbs

10 Toes-to-Bar

50 ft Farmer's Walk, 50/35 pounds per hand

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

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): 10 x 100m on 2:30, hold splits within 3-5 seconds

Bike (TUE): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds

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

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

Ruck (TUE): 3 x 1M with 35# ruck/vest + boots/utes + (if available) carry 20-30# sandbag or odd object, rest 3:00, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 100m on 2:30, hold splits within 3-5 seconds

Bike (WED): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds

Run (TUE): 4 x 600m, rest 2:00, hold splits within 2-3 seconds

Post sport and times to comments.


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Comments (15)

Ryan
on Tuesday, June 05, 2012 at 09:28 pm
Help! Beginning CF endurance for Chigago Marathon
Hello CF endurance community. I've been CrossFitting for 2 years and it has been an absolute game changer. I have decided to run my first marathon in October and am trying to implement CFE for my training. If I go back in the WOD archive and begin from a date where the cycle begins at week one and follow it for the 12 weeks will I be ready for marathon distance or does the program need modifying? Thanks for any help.
Kaitlin
on Wednesday, June 06, 2012 at 06:05 am
RE:Help! Beginning CF endurance for Chigago Marathon
Ryan-- You can start with the getting started page to transfer your run training to CFE. http://www.crossfitendurance.com/gettingstarted
The programming for a specific race may need adjustments for several different reasons.
Is there a CFE Team in your area? If so I would recommend contacting them to help with your programming.
Alan Pamayo
on Wednesday, June 06, 2012 at 08:43 am
Endurance Run
Run 4x600m: 2:20, 2:19, 2:19, 2:23
Nicole
on Wednesday, June 06, 2012 at 09:58 am
Splits
What does it mean when it says hold splits within 3-5 seconds.... New to the endurance wods ( aside from our regular programming at our box)
Delfin Neves
on Wednesday, June 06, 2012 at 10:20 am
Strength:
WU 3x135, 3x 185 By rep 10 I had lost grip on the right, by 17 I had lost it on both. Kept shoulders up & hands on the center knurl, not crossed over.

WOD:
18:36 - Tended to get overextended in the L-spine as I fatigued especially as I went down. My poor overhead position/tight T-spine was quite evident(hence overextension at top) though there were a few really high quality reps. Accidentally did 75' vs 50' but the T2B & carry were more short breaks from the real work for me.
Eugene McDougall
on Wednesday, June 06, 2012 at 10:29 am
S&C WOD
1x20 Front Squat 165 (too light. But who knows their 20RM? Wasn't going to try 185, fail and then guess after working to failure)

4 RFT
7 Wall Walks
10 T2B
50ft Farmer's walk with 2x50
11:14Rxd
Justin
on Wednesday, June 06, 2012 at 10:30 am
95# front squat...working on forearm flexibility/form

22:40 w/ 80# farmer walk x 100'
Kaitlin
on Wednesday, June 06, 2012 at 11:38 am
RE:Splits
Nicole-- From the Endurance FAQ "The difference between your fastest repeat and slowest repeat should be 5 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing."
Alan Pamayo
on Wednesday, June 06, 2012 at 12:06 pm
S&C WOD
ME Front Squat 1x20: 145 lbs

WOD as RX'd: 14:27
Kieran
on Wednesday, June 06, 2012 at 02:36 pm
eccentric phase in DE workouts
In dynamic effort strength workouts, do you take the eccentric phase slow or move just as fast as the concentric phase?

After popping the bar up, I slowly reset to ensure a good starting position for the next rep. Obviously resetting quickly will help CF times, but will it add to explosive power on a bike?
Brad Williams
on Wednesday, June 06, 2012 at 04:02 pm
6/6/12 WOD
Intervals on the bike this morning. Did a 2 min. on/2 rec. ratio on the trainer because I didn't want to do seven 6 minute intervals. No S&C today rest day tomorrow. Feeling good for my triathlon Sunday.
Charlie Douthwaite
on Wednesday, June 06, 2012 at 05:06 pm
3S Bike
7x2miles with 3:00 rest
6:05, 5:45, 5:30, 5:25, 5:35, 5:47 5:43

Jello legs
Jake Fisher
on Wednesday, June 06, 2012 at 06:57 pm
Daily Results
I actually got one of our CrossFit Lincoln Games Team Members to tackle today's programming :) And she enjoyed herself! BREAK-THROUGH!

Front Squat 20RM @ 115#, ALL 20!
>> Warmed up with 6x3 @ 65-85-105

WOD +Rx'd = 6:21
>> 53# KB, each arm + 75-ft F-Walk
>> All T2B & Wall Walks Unbroken

I will hopefully kill some singletrack tomorrow morning.
Erik Glynn
on Thursday, June 07, 2012 at 05:28 am
Results
Front Squat: 135# x 20 reps (slow pace)

WOD (Rx) : 6:01

Row (C2) 5 x 1km
Avg/500 = 1:42, 1:42.1, 1:43, 1:42.9, 1:43

Those 5x1k's were spicy, no joke about them.
ManfredM
on Friday, June 08, 2012 at 01:03 pm
WOD Results
ME: 115 x 20. Probably could have done more but went on conservative side lest I crap out short of 20 reps.

S&C: 11:32
Comments are closed for this post.