W.O.D.: Short Interval

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Monday, April 15, 2013 • EnduranceShort Interval

STRENGTH:

ME: Good Mornings

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


CFE STRENGTH & CONDITIONING WOD:

For Time and Reps

50 - Sit Ups

Tabata Squats

50 - Sit Ups

Post time and reps 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 :30 on, :30 off until form/pace deteriorates

Bike (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Row (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Ruck (TUE): Repeat :30 on, :30 off until form/pace deteriorates, 55-75# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat :30 on, :30 off until form/pace deteriorates

Bike (OFF): OFF

Run (MON): Repeat :30 on, :30 off until form/pace deteriorates

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


CrossFit Endurance Seminar at CrossFit Sparks Elite


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Comments (16)

Codey
on Sunday, April 14, 2013 at 09:11 pm
Paulsen
Does can cycling intervals help runners?
I am a runner looking to improve my 5k time, not so much an endurance run so I was wondering if strengthening the legs with cycling would help?
BEN DAVIES
on Monday, April 15, 2013 at 01:54 am
numbers of rounds
just wondering why you are no longer putting numbers of intervals down, instead opting for 'untill pace deteriorates'
if i knew how many i was aiming for, i could pace accordingly!
thanks
KAT
on Monday, April 15, 2013 at 03:58 am
WOD
DE Goodmorning
95# 10x3 on 1:00

WOD:
1:08
140 reps
1:14

2:22/140
Brad Smith
on Monday, April 15, 2013 at 05:06 am
Getting back to it
Scaled the sit ups and I am very sore and still just getting back into working out after over a month off from surgery recovery. Feels good!

Run: 0:30 on, 0:30 off (6 rounds approximately 150-170 meters each). for time: 25 sit ups, tabata air squats, 25 sit ups (5:50)
Kaitlin
on Monday, April 15, 2013 at 09:38 am
RE:Number of rounds
Ben-- Athlete's technique begins to deteriorate at different places based on different factors.
Not having a set number of repeats requires the athlete to take a more active roll in their training. When technique begins to deteriorate the athlete needs to stop. Continuing after technique fails is when injury and other negative things come in.
sdruss00
on Monday, April 15, 2013 at 11:21 am
4-15-13
ME: Upto 125#x3
S&C: 10:05 (141 Sqts)
screamer02
on Monday, April 15, 2013 at 12:27 pm
number of rounds
I Agree with Ben. I miss the old format. No one trains for endurnce races without pushing past their comfort zone to some degree. Not saying you need to run 800s until you puke, but you can give a set number and let me chose to stop early.
Geoff S.
on Monday, April 15, 2013 at 01:55 pm
Almost fully recovered...
Finally feeling much better after more than a week of a nasty cold. Not 100%, but enough to get back in the groove.

ME: 195#

S&C:
50 abmat situps @ 1:05
tabata squats - 130 reps
50 abmat situps @ 0:58

Cody -- As a longtime trail runner that kind of got burned out last year and took up road cycling and short course duathlons, I'd say absolutely cycling helps. I can definitely tell I'm a stronger runner since I started cycling.

Brad -- Great to see you back and recovering.
PLA
on Monday, April 15, 2013 at 02:10 pm
Day 213
Strength (Rx):

135 x 4
155 x 3
185 x 2
205 x 2
225 x 2
235 x 2
245 x 2
255 x 2

S&C (Rx): 5:33 / 193 squats

*Back continues to improve. Wake up call to ramp up mobility and get back into yoga.
Alan Pamayo
on Monday, April 15, 2013 at 02:41 pm
S&C WOD
ME Good Morning 1RM
175 lbs

WOD RX'd
6:40
160 reps (20 each round ... PR!)
Brad Williams
on Monday, April 15, 2013 at 04:12 pm
4/15/13 WOD
Interval swim this morning. 400m warm-up (kick, head lead, fins, pull). 1000m steady swim- 20:59 min./2 rec., 10 x 30/30 sprints- 306m total (not including recovery), 600 meter drill down (head lead, skull, kick).

1K swim was good best I've felt in while. I think I was trying to change to much of my technique to soon and that is what was hurting me. I need to take it in small steps so I don't set myseldf back. I'm still slow, but I feel better about myself.

1:05 endurance bike after school along with mobility.

Will get in a Bike WOD tomorrow because it is suppose to storm here in the AM. Will run Wednesday.
Chad Brinkley
on Monday, April 15, 2013 at 05:31 pm
Run WOD
I did the run WOD this PM: 800 Warm Up + Drills; 20 x 30 second ON, 30 seconds rest (approximately 150 meters per interval); 800 Cool Down + Mobilty.

I did the local S&C WOD this AM: A scaled version of KELSU. 100 Thrusters @95, perform 5 burpees at the top of every minute. Time was 28:50 with 145 Burpees. Ugh... I felt like I was hit by a truck.
BEN DAVIES
on Monday, April 15, 2013 at 08:37 pm
numbers of rounds
yes kaitlyn i appreciate that fact, however, yesterday i ran 6 x 800's at 2mins50.
I know i can do 5 at 2.46 or 8 at 2.58?
so if i was given a number i could pace accordingly.
Ken
on Monday, April 15, 2013 at 09:01 pm
Tax Day Wod
7:35
Kaitlin
on Tuesday, April 16, 2013 at 08:32 am
RE:Numer of rounds
Ben-- Take a more active roll in your programming. Determine the pace you want to hold and do it. You may e able to do more than 5 at 2:46 if you focus on maintaining your technique. Don't let a given number determine how many repeats you complete or what pace you use.
Blas
on Friday, April 19, 2013 at 12:45 pm
Nice
Good mornings 3-3-3-3-3 @ 40-50-60-70-80 kg

Mobility work for 10 min

S&C WoD, my time was 6:56 my tabata squats looked like this 24-21-20-20-19-18-19-20, which is a total of 161 and the lowest round of 18.
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