W.O.D.: Long Interval

Tuesday, April 09, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1

Snatch

Post loads 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:

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.


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Comments (13)

Alan Pamayo
on Tuesday, April 09, 2013 at 04:49 am
L-INT Ruck
Ruck 3x7:00 @60 lbs
1.17km
1.18km
1.09km
Mike M
on Tuesday, April 09, 2013 at 06:05 am
WOD Title
What happened to the title above the WOD stating the day and week number? I miss that it was a helpful training tool and made the website navigation easier.
PLA
on Tuesday, April 09, 2013 at 02:14 pm
Day 207
S&C (Rx):

135 x 5
140 x 5
145 x 3
150 x 3
155 x 3
160 x 1
165 x 1
170 x 1
180 x F,F

* 180 would've been a PR. Chose S&C over run because traffic was detoured onto my street and too busy to run. Also left knee needs some attention.
Geoff S.
on Tuesday, April 09, 2013 at 03:46 pm
Chilly Tuesday...
Been battling a spring cold since last Friday and did my first race (a 5 miler) on Sunday since starting with the CFE training. The course was rolling hills on dirt roads, finished in 46:04 which is a 9:13 pace. I'm very happy with that considering I haven't run more than 3.1 miles at once since last fall. I'm definitely sold on the CFE training.

Did the deadlifts on Monday and the snatches today...being sick I'm steering clear or endurance or WODs for awhile until I can shake this thing.

Snatch 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
65 - 85 - 95 - 105 - 115 - 125 - 125 - 135 - 145 (failed)
Brad Williams
on Tuesday, April 09, 2013 at 03:53 pm
4/9/13 WOD
Interval run this morning. 15 minute warm-up (pace, drills, dynamic stretching, sprints) 4 x 7 min./3 rec.- .97,.97,.96,.95.
6 min. Drill cool-down. Improved from the last set of 7 min. int. I did from before. I did them on the out-and-back loop which had a hill to start and end. Happy with this.

Strength & conditioning after school. Made my own up because I wasn't going to be able to travel across town to get to Lifetime.
5 sets/5 reps- Rev. Wall Climbs w/Push-Up, Wall Walks, Hollow Rocks- 15:03 min. Rev. Wall Climbs really hurt I got them Crossfit Football.

Mobility after. Good training day today.
Ernie
on Tuesday, April 09, 2013 at 04:23 pm
Int- Run
Run 4 x 7 min
1.73 km - 1.71 - 1.70 - 1.63 km
Krusty505
on Tuesday, April 09, 2013 at 04:31 pm
Run/9-9-9
GC run 4.5 mi 8:22 pace; probably too hard, but...

9-9-9X2 (2:00 RI)
9 rounds
9 reps
9 min
Squat
Push-up
Inverted row
Jumping jacks
Round 1 7:53
Round 2 8:12
Chad Brinkley
on Tuesday, April 09, 2013 at 04:38 pm
Bike WOD
I did the 3 Sport Bike WOD this PM: 5:00 Warm Up; 5 x 7:00 On, 3:00 Spin/Rest (Distances were roughly 2.4 miles per interval); 5:00 Cool Down + Mobility.

I did the local S&C WOD this AM:
Challenge: Row 500 M for time (1:39 PR)
Strength: Complex of 2 Front Squats + 1 Shoulder to Overhead (95-115-135-145-155-160PR on Shoulder to Overhead).
Conditioning: HELEN - 3 Rounds for time of 400 Meter Run, 21 KB Swings @55, 12 Pull Ups. Time was 9:07 RX - a new PR by 2 seconds.

Good Day!
Matt C
on Tuesday, April 09, 2013 at 05:26 pm
Run 4 x 7:00
1500, 1450, 1430, 1410
Alan Pamayo
on Tuesday, April 09, 2013 at 05:33 pm
S&C WOD
WOD RX'd
5x95
5x105
3x115
3x125
3x135
1x155
1x165F
1x175
1x175F
Adam
on Tuesday, April 09, 2013 at 05:55 pm
My snatch is nasty...in a bad way.
5 - 95lbs
5 - 95lbs
3 - 115lbs
3 - 115lbs
3 - 115lbs
1 - 145lbs
1 - 155lbs
1 - 155lbs FAIL x3
1 - 155lbs
Kristy
on Tuesday, April 09, 2013 at 07:50 pm
LI Run
6 x 7 min on, 3 min off. Pace: 7:45, 7:30, 7:30, 7:15, 7:00, 6:55. First LI run and was not sure how to pace it and how to balance distance vs. speed. Total Time: 57:00, Total Distance: 6.6mi
Skylar
on Tuesday, April 09, 2013 at 08:58 pm
L-INT run & strength
L-INT run- 7 on 3 off
4 rounds

Strength- Squats & bench press 5x3
Squats-135x3,195x3,210x3,225x3,240x3
Bench-135x3,145x3,155x3,160x3,160x3
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