W.O.D.: Short Interval

Monday, April 01, 2013 • EnduranceShort Interval

STRENGTH:

DE: Sumo Deadlift 12x2 on :30sec @ 65% 1RM

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

5 - Box Jumps (30"/24")

10 - Chest To Bar Pull Ups

15 - KB Swings (1/1.5pood)

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row 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 50m, recover 2:00, until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 2:00, until form/pace deteriorates

Run (TUE): Repeat 100m, recover 2:00, until form/pace deteriorates

Row (TUE): Repeat 500m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 50m on 2:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 2:00 until form/pace

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


CrossFit Endurance Seminar at CrossFit of the Ozarks


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Comments (20)

Skylar
on Sunday, March 31, 2013 at 06:43 pm
Strength
Is it okay for the deadlifts that I can use more weight say like 75% instead of 65%?
Kaitlin
on Sunday, March 31, 2013 at 07:01 pm
RE:Stength
Skylar-- Use 65% and increase the speed as it is a dynamic set.
Dynamic effort lifts involve moving a submaximal weight with maximal speed. Increasing weight is not as important as increasing speed and rate of force development. (Synergy Athletics)
Paula Davis
on Sunday, March 31, 2013 at 07:23 pm
CrossFit Endurance
Awesome course, learned so much information. As with all the CrossFit seminars great instructor and great attendees. Love the CrossFit community.
Skylar
on Sunday, March 31, 2013 at 07:55 pm
Thanks Kaitlin!
DCJ
on Sunday, March 31, 2013 at 08:59 pm
Endurance WOD
Run 100yard repeats on grass. 5 @ 15s, 2@17, 3@16, quit on 11@17s. Hammies toast from knee to butt.
Nuno A Costa
on Monday, April 01, 2013 at 05:32 am
Nixa, MO
Had a great time teaching course this past weekend - great group of individuals.
Becky
on Monday, April 01, 2013 at 05:32 am
Strength and strength and endurance WODs
DE 12x2 30#

4 RFT
5 box jump 20"
10 chest to bar with rogue blue bland
15 KBS 1 pood
9:24
DN
on Monday, April 01, 2013 at 05:54 am
cycles
I see that it is week 1 day 1 of a new cycle. Any info about what this cycle or last cycle's goal or emphasis is? Thanks!
Elizabeth
on Monday, April 01, 2013 at 08:53 am
Cycle Length?
I'm a 3 year crossfitter and endurance athlete but just starting to try to train strictly with the CFE plan. How long is this cycle so I can plan it to coincide with my "A" race?
Stephanie
on Monday, April 01, 2013 at 09:27 am
Crossfit Endurance
The CFE course was fantastic. The instructor was superb at both lecture and hands-on methods. I now have valuable knowledge about proper running technique and efficient training programming and I am excited to put it to the test for my very first half-marathon this fall. Highly recommend attending this course if you have the opportunity.
Geoff S.
on Monday, April 01, 2013 at 11:08 am
Back from vacation...
Did one easy 4 mile run while on vacation and relaxed the rest of the time. It was great but glad to be back at it.

DE - 12x2 SDHP @ 85#

S&C - 4 RFT:
5 box jumps @ 24"
10 pull-ups
15 KB swings @ 44#

8:47
Brad Williams
on Monday, April 01, 2013 at 12:31 pm
4/1/13 WOD
Interval swim this morning. 800yd. warm-up (kick, head lead, arm lead, skulling, pull), 16 x 50yds. at 2 min.- 41-43 seconds, 400m kick, pull, swim, cool-down.

Strength & conditioning shortly after. Made my own up. Did the Sat. Thruster WOD from the CF Mainsite- 7 sets/2 reps- 105#,115#,120#,120#,125#,130#,135# 4 sets of 10 135# Barbell Burpee Deadlifts, 10 40lb. DB Swings- 8:48 min.

1 hour spin during the mid-morning. Pretty good training day today. Happy with how swim went this morning. Could feel myself gliding more and feeling water more.
Joshua McClanahan
on Monday, April 01, 2013 at 12:32 pm
CF Endurance Seminar Nixa, MO
Excellent course! Was sad to see it end. Learned and reinforced running drills that I've been trying to learn through youtube videos. Much better to have someone like Nuno with such coaching virtuosity to help you get it right. Highly recommend it to anyone who might run someday, whether for fun or from a zombie attack.
Matt L.
on Monday, April 01, 2013 at 12:37 pm
Results
DE: 12x2 SumoDeads @ 185# (Rx'd)

CF: (Rx'd) However, I used a 60# dumbbell in place of the kb (lack of equipment)

6:13
Matt L.
on Monday, April 01, 2013 at 01:04 pm
Results
DE: SumoDeads 12x2 @ 185#

CFSC: RX'd However, I had to use a 60# dumbbell in place of the kb (lack of equipment).

6:13

Keep your constructive suffering strong :)
Alan Pamayo
on Monday, April 01, 2013 at 01:35 pm
No WOD
Sick with a cold ... ughhhh.
Erin Sayre
on Monday, April 01, 2013 at 05:13 pm
Day 1 of Ironman Training
DE - 12x2 SD @ 105#

S&C - 4 RFT
5 box jumps @ 28"
10 C2B pull ups
15 KBS @ 35#

10:10


SWIM

1x500 freestyle drills
4x25 build @:30
repeat 50y swim @ 1:30 until form/pace falters
(did ten @ :35 or better, but had to end early due to storm rolling in)
PLA
on Monday, April 01, 2013 at 08:40 pm
Day 199
Had to workout on the jobsite again today. No strength WOD. S&C modified as follows:

Jumps to back of buggy @ 32"
Pullups on 3" thick bar
Swings with scrap steel spring @ ~70lbs

4 rounds: 5:16
Skylar
on Monday, April 01, 2013 at 09:14 pm
4/1/13 WOD
Run 400m recover 2:00
10 rounds of that

Strength & conditioning WOD
12X2 Sumo deadlift with 205

WOD:
4 rounds
5 box jumps
10 pullups (did strict pullups, there my weakness)
15 kb swings at 36lb kb
Time:16:04
Matt in Ethiopia
on Tuesday, April 02, 2013 at 11:57 pm
WOD
Torn ACL in right knee so did 5 burpees instead of the box jumps

as rx'd otherwise. 7:02
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