W.O.D.: I L-INT Day 1 Week 3

Thursday, January 24, 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 (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Row (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on, 55# 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 (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SUN or T/TT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (FRI): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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


CrossFit Mayhem hosts a CrossFit Endurance Seminar March 16th-17th


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Comments (11)

Will Fox
on Thursday, January 24, 2013 at 07:33 am
generic title
Second WOD this week - week 2 doing CFE for me.
Did yesterday's WOD:

For Time:
Row 500m
then
12 - 9 - 6
Thrusters (135/95)
Strict Pull Ups
then
Row 500m

18:34
Did 95lb thrusters and strict PU with assist machine.

Need to go to local CF for help with OH Squats and Thrusters, having trouble getting elbows parallel and not leaning forward. Anyone suggest any good links to get help for this? I am going to go check the CF mainsite board.
Dan
on Thursday, January 24, 2013 at 07:43 am
Form
Im newer to crossfit, but have been lifting a long time. I would say lower your weight until you can maintain strict form, then start to add weight again. The form is important for when you start to lift a little heavier to avoid injury and to be able to maximize the power/strength curve. Please if this sounds wrong or mislead let me know. I'm no pro, I just read a lot! Have a strong day everyone!
Daniel Smith
on Thursday, January 24, 2013 at 08:10 am
I want to look like those guys!!! Kaitlin how do i look like those guys??
Kaitlin
on Thursday, January 24, 2013 at 09:23 am
RE Generic title
Will-- http://www.mobilitywod.com
Do a search for front rack. There are several episodes. It may be a trunk stability relationship issue. Upper back stability.
Kaitlin
on Thursday, January 24, 2013 at 09:59 am
Daniel
Daniel-- Kelly Starrett's equation on measuring lifestyle: Right Lifestyle + Right Movement = Perfect Healing/Adaptation Human Machine.
Scott
on Thursday, January 24, 2013 at 11:18 am
Pace
What is the pace supposed to be for today's (SS) run WOD?
Eric Muller
on Thursday, January 24, 2013 at 11:32 am
Re: Generic Title
Check out this video by the coach at my gym. It's a fix for the Push Press, not Thruster, but the overall technique of staying back is included.

http://fitr.tv/blogs/fitr-tv/6742400-banded-push-press
Kaitlin
on Thursday, January 24, 2013 at 12:13 pm
RE:Pace
Scott-- From the Run Sport Tech Page
Understanding Pacing http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
Dan
on Thursday, January 24, 2013 at 02:12 pm
Wod
I don't have enough time to work out 2x in a day right now. What adaptation should I make to accomplish endurance and strength and conditioning for the day.
Brad Williams
on Thursday, January 24, 2013 at 02:52 pm
1/24/13 WOD
Started back on Brian Mackenzie's 6 week run progression program this morning. I feel like my cadence has been getting slower and want to get it back to where it was before I was sick. Started with week 2 this morning.

The second time I went through I did 2 sets for 1 min. at 96 w/5 175lb. Deadlifts and a drill. Then, 2 sets for 3 min. at 92 w/5 175lb. Deadlifts and a drill. Worked out pretty well. Mobility after run and after school.
alex (@alexbridgeforth)
on Thursday, January 24, 2013 at 08:39 pm
Bike WOD
5min - 24.5mph w/ -131'
6min - 18.1mph w/ +88'
7min - 22.4mph w/-128'

Tough to keep HR above 91% max.
Comments are closed for this post.