W.O.D.: G L-INT Day 1 Week 9

Thursday, November 01, 2012 • EnduranceG, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 5-15 x 100m on +/- 1:45 (scale in :15 increments as needed), hold efforts within 3-5 seconds

Bike (THU): 3-6 x 5:00, spin/recover 3:00-4:00, hold distance steady across all efforts

Run (THU): 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

Row (THU): 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

Ruck (THU): 3-6 x 5:00 @ 65# Ruck/Boots/Utes, recover 3:00, hold distance steady across all efforts

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 5-15 x 100m on +/- 1:45 (scale in :15 increments as needed), hold efforts within 3-5 seconds

Bike (SAT or T/TT): 3-6 x 5:00, spin/recover 3:00-4:00, hold distance steady across all efforts

Run (SUN or T/TT): 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

Post sport and times to comments.


CrossFit Active Performance hosts a CrossFit Endurance Seminar December 1st-2nd


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Comments (6)

Brad Williams
on Thursday, November 01, 2012 at 03:57 pm
11/1/12 WOD
Did a skill/cadence run this morning. 15 min. warm-up with pace, drills, some sprints.
6 x 1min./1rec. at 100 cadence. Then, 2 x 2 min./1 rec. at 91 cadence. Finally, 5 minutes at 96 cadenence. Did a few more drills to cool-down. Mobility work shortly after.

Got tough that last 5 minutes. Use a metronome and that was really helpful. It also gave me an idea of what certain cadences feel like and that 90-92 isn't that hard to hold either.
PLA
on Thursday, November 01, 2012 at 04:37 pm
Day 50
Run (Rx):

1070m
1050m
1000m
990m
Ben
on Thursday, November 01, 2012 at 06:44 pm
ME Pullups...
So I want to be sure that I understand how to do the ME pullups. I should be working my way up to my 1 or 2 rep max weighted pullup effort?
Kaitlin
on Thursday, November 01, 2012 at 08:06 pm
RE: ME Pull Ups
Ben-- From the S&C FAQ ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient way and improve motor coordination (your body’s “wiring” for using muscle). During max effort we are primarily training muscles rather than movement. I will clarify. The purpose of an agility ladder is training a movement. Heavy squat is for training muscles. (Synergy Athletics)
Jack
on Friday, November 02, 2012 at 05:42 am
Run
750m
730m
700m
700m
Drew
on Friday, November 02, 2012 at 04:24 pm
ME pull-ups
Kaitlin, then wouldn't that be written as ME "weighted" pull-ups?
Comments are closed for this post.