W.O.D.: Short Interval

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Friday, April 12, 2013 • EnduranceShort Interval

STRENGTH:

ME: Clean

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


4 Rounds For Time Of:

12 - Hang Cleans (50% 1RM)

12 - Ring Dips

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 :60sec on, :60sec off, until form/pace deteriorates

Bike (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates

Run (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates

Row (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates

Ruck (THU): Repeat :60sec on, :60sec off, 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 (SAT or T): Repeat :60sec on, :60sec off, until form/pace deteriorates

Bike (FRI): Repeat :60sec on, :60sec off, until form/pace deteriorates

Run (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates

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


CrossFit Freedom hosts a CrossFit Endurance Seminar May 4-5


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Comments (6)

Chad Brinkley
on Thursday, April 11, 2013 at 06:54 pm
Run WOD
4/10: I did the local S&C WOD in the AM.
Strength: 7 Minutes to complete three attempts at an L-sit for total max time. 3 x 45 seconds = 2:15 total.
Conditioning: 20 Burpee Box Overs @24", 5 Rounds of [5 Slam Balls @50LB over a pullup bar, 10 Paralette Push Ups, 15 SDHP @75 LB], 20 Burpee Box Overs @24". TIme was 14:57 RX.

I was going to the long interval run in the PM, but the weather was bad and I felt terrible. I decided to listen to my body and take some extra rest.

4/11: I did the local S&C WOD in the AM.
Strength: Hang Squat Snatch (65, 75, 85, 95)
Conditioning: 15 Minute AMRAP of 15 Sit Ups, 12 Bear Hugger Squats @25 LB, 9 Ring Rows. 11 Rounds + 15 Sit Ups + 12 Bear Hugger Squats + 7 Ring Row RX.

I did the Short Interval Run in the PM: 600 warm up + Drills; 15 rounds of 1:00 on, 1:00 rest. Distances were roughly 275-280 meters.; 400 Cool Down + Mobility.
Geoff S.
on Friday, April 12, 2013 at 09:26 am
Spring cold...
Been battling a spring cold since last Saturday, actually feel pretty decent today so I'm gonna try to bang this out later. May be light and may be slow, but I'm gonna WOD the rest of this cold to death!
PLA
on Friday, April 12, 2013 at 02:12 pm
Day 210
Strength (Rx):

135 x 2
155 x 2
175 x 2
195 x 1
205 x 1
215 x 1
225 x 1
235 x 1
250 x F,F

S&C (Rx@100lbs): 4:44

* Clean form felt better than ever. Few hours after workout now and lower back is torched! May be a mobility weekend.
Brad Williams
on Friday, April 12, 2013 at 04:46 pm
4/12/13 WOD
Interval swim this morning. 400m Drill warm-up (kick, high elbow, swim). 3 x 10 min./2 rec.- 456m, 470m, 470m. 400m drill cool-down (head lead, swim). Did longer intervals today because I really focused on keeping a kigh elbow when entering the water and I had to slow down (I'm already slow so this is snails pace for some people), to work on it. Gonna drill this morning on Monday.

Strength & conditioning workout after school. Did the CF Mainsite WOD because I had some errands to do after school. 3 sets of 100 foot walk lunge, 50 squats, 25 Superman Ext. (subbed for back ext.)- 6:48 minutes. Smashed muscles all day at school with lacrosse ball for mobility.

Gonna do a tempo run tomorrow because bike still isn't ready after shifting wasn't right. Will be able to ride Sunday.
Alan Pamayo
on Friday, April 12, 2013 at 06:19 pm
S-INT Run and S&C
Morning:
Run 4x:60
310m
300m
315m
275m

Evening:
ME Clean 1RM
245lbs

WOD RX'd (Hang Squat Cleans @120 lbs)
9:22
Kristy
on Saturday, April 13, 2013 at 04:07 pm
SI - Run
First SI Workout. Didn't know how to pace it, but I figured since it was a short interval I ought to go for all out explosive speed. I totally underestimated how much it would rock me...

4 X 60s:

310m
300m
300m
285m
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