W.O.D.: Long Interval

Monday, April 08, 2013 • EnduranceLong Interval

STRENGTH:

DE: Deadlift 12x2 on :45 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time and Reps Of:

2:00 - Max Double Unders

25 - Pull Ups

Post time and total number of doubles 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 7:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Monday is the 3S Rest Day

Swim (OFF): OFF

Bike (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Run (WED): Repeat 7:00 on, 3:00 off until form/pace deteriorates

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


CrossFit Endurance Seminar at CrossFit Thames

CrossFit Endurance Seminar at Albany CrossFit

CrossFit Endurance Seminar at CrossFit Bellevue

CrossFit Endurance Seminar at San Francisco CrossFit


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Comments (9)

Jeremy
on Sunday, April 07, 2013 at 10:10 pm
Long interval (rower)
Good tough mental challenge-

1. 1734
2. 1765
3. 1751
4. 1685
KT
on Monday, April 08, 2013 at 08:15 am
WOD
WOD:
85 DU
1:49
31 DU
2:14
22 DU
2:15

138/6:18

Having some medical issues affecting my energy levels. Disappointing WOD, hope others found it easy.
Alan Pamayo
on Monday, April 08, 2013 at 01:26 pm
S&C WOD
DE Deadlift 12x2 on :45 @260 lbs

WOD RX'd
12:30
258 Double Unders (77,82,99)
PLA
on Monday, April 08, 2013 at 02:19 pm
Day 206
Strength (Rx): 345lbs

S&C (Rx): 156 double unders/10:21
Kristy
on Monday, April 08, 2013 at 02:37 pm
S&C wod
100+75+80 DUs
15:15 total time

First CFE workout of my new training regimen. Pushing through a hacking cough but it felt great to sweat it out
Brad Williams
on Monday, April 08, 2013 at 03:53 pm
4/8/13 WOD
Drill/Skill based swim this morning. 3 x 50m Skull, 50m Kick, 150 Drills (arm lead, head lead, 6-3-6), 150m Swim. Body really needed a recovery based swim this morning.

Strength & conditioning shortly after. Deadlifts- 170lbs. Circuit. Subbed 20 inch Box Jumps for DU's and Ring Rows for Pull-Ups because all the places at Lifetime that had Pull-Up Bars were being used. #1- 26/3:25, #2- 30/3:18, #3- 31/3:11. 9:56 min. Total.

No ride after school bike is geting tuned up for season.
Thor Hesselberg
on Monday, April 08, 2013 at 04:29 pm
Race Day
21.2k run@1:50,53 A PR with 18 sec's. And 9 1/2 min better than Nov, when I started a more CFE inspired programme.
Ken
on Monday, April 08, 2013 at 06:05 pm
4/8/13 WOD
245 on Dead Lift
14:59 and 129 reps for the WOD
Timtanium
on Tuesday, April 09, 2013 at 04:07 pm
Strength (Rx):
215 lbs

S&C (Rx):
13:45 / 262 DU's
Comments are closed for this post.