W.O.D.: I L-INT Day 1 Week 1

Thursday, January 10, 2013 • EnduranceI, L-INT, Long 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


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 500m @ 90% 500m TT pace, recover 4:00min, until form/pace deteriorates (:10-:20sec)

Bike (THU): Repeat 5k, spin/recover 5:00, until form/pace deteriotates (:30-:45sec)

Run (THU): Repeat 1M, recover 4:00, until form/pace deterioriates (:10-:15sec)

Row (THU): Repeat 2k, recover 4:00, until form/pace deterioriates (:10-:15sec)

Ruck (THU): Repeat 2k, recover 4:00, until form/pace deteriotates (:30-:45sec), 60# Ruck/Boots/Utes

Post sport, distances, and number of intervals to comments.

Multi-Sport (3S)

Thursday is a 3S REST day

Choose ONE of the following sports:

Swim (FRI): Repeat 500m @ 90% 500m TT pace, recover 4:00min, until form/pace deteriorates (:10-:20sec)

Bike (SAT or T/TT): Repeat 5k, spin/recover 5:00, until form/pace deteriotates (:30-:45sec)

Run (SUN or T/TT): Repeat 1M, recover 4:00, until form/pace deterioriates (:10-:15sec)

Post sport, distances, and number of intervals to comments.


Miami Endurance

Register for the CrossFit Endurance Cycling Seminar January 26-27, Hermosa Beach CA


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Comments (9)

Oscar Ek
on Thursday, January 10, 2013 at 02:05 am
Swim LI
Did the swim this morning, still modified due to shoulder rehab.
Warm-up 300 m breaststroke
10 x 25 crawl, arm
2 x 500 m breast stroke (12:15, 12:25)
marc
on Thursday, January 10, 2013 at 08:26 am
row
Male, 80kg, 29yrs
1000m warm up - 4mins
lower limb stretch and mobility
1000m - 4mins
upper body stretch and mobility
3 x 2000m with 4mins rest
7:17
7:33
7:39
500m cool down and stretch
lung burster today!
Oscar Ek
on Thursday, January 10, 2013 at 11:17 am
Run LI
Did 4 x 1600 this evening, snowy, windy and on an icy road. Didn't have time for more and started to lose pace during the last set. Ran bacl and forth, rep 1&3 slightly up and 2&4 slightly down
6:38, 6:18, 6:33, 6:30
Ethan
on Thursday, January 10, 2013 at 12:32 pm
run
5 x 1 mile, held between 5:45 and 5:55 w/4:00 rest.

Hard packed snow on the trails, used micro spikes (pretty fast conditions).
PLA
on Thursday, January 10, 2013 at 12:36 pm
Day 118
Run L-Int (Rx):

~30 minutes skills and drills

1. 5:44*
2. 6:05

*1 mile PR. Still getting over chest cold so I'm very happy with that. 2nd repeat had me light headed, dry heaving and 20 seconds slower so I called it at that.
Brad Williams
on Thursday, January 10, 2013 at 02:53 pm
1/10/13 WOD
Did yesterday's S&C WOD. Squats- 105lbs with Blue Bands/10 sets/2 reps on 45 secs. Did run drills and some cadence work to warm-up for the circuit. 9:23 minutes on treadmill. Those Wall Ball Shots slowed me down. This one was tougher than anticipated. Did more runs drills and cadence work to cool-down.

Mobility after WOD and school today. Pretty tough WOD, but fun.
benjamin palmer
on Thursday, January 10, 2013 at 05:15 pm
didn't make it out of the house early enough today to run before classes so...

2 x 2K row // 8:50, 8:52
Chad Brinkley
on Thursday, January 10, 2013 at 05:26 pm
Bike WOD
1/9/2013: I did the local S&C WOD in the morning.

Strength: EMOM for 10:00 Hang Power Clean (Max at 150 which is a PR for me).

Conditioning: 3 Rounds of 15 Hang Power Clean @115 and 15 Burpees. Time was 5:28.

1/10/2013: I was planning on doing the 3 sport Bike WOD yesterday, but I was unable to fit it in. I did it this morning instead. Warm Up + Skills and Drills; 14 x 1K with 1:00 Rest (All intervals between 1:49 and 1:51). Cool Down + Mobility.

Achilles strain. No running for a while. I will likely start rowing on days when running is programmed.
Timtanium
on Thursday, January 10, 2013 at 07:37 pm
Endurance:
2:51 (1/2 mi)
6:35
6:55
6:41
6:45
6:39

... very, very disappointed...
Comments are closed for this post.