W.O.D.: Short Interval

Tuesday, April 16, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

Run 400m

12 - Pull Ups

25 - KB Swings (2/1.5pood)

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 :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:

Tuesday is the 3S rest day

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.


Honor Tommy Mac


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Comments (12)

Dustin
on Monday, April 15, 2013 at 06:56 pm
Cycle?
Just a quick question - why did the cycle designations fall off of the daily WOD?
Alan Pamayo
on Tuesday, April 16, 2013 at 05:04 am
S-INT Ruck
Ruck 10x:30 @73 lbs
112m
113m
114m
112m
114m
113m
114m
113m
113m
109m
Derek
on Tuesday, April 16, 2013 at 08:16 am
Suggestion
Hey all. Just a minor suggestion that I feel most people would like..could be completely off-base though. For the swimming Endurance WOD's, I feel like it may be easier to do specific lengths instead of times (or possibly post both) for those of us that use a pool, as I know I personally could probably do a length and a half in 30 seconds, and I don't think I'd like to stop and tread water for the 30 second rest period. It would be easier to do (for example) 1 length work, rest for the same amount of time, and repeat until form/pace deteriorates. Just my 2 cents, but feel like I can't be alone on this.
Kaitlin
on Tuesday, April 16, 2013 at 08:41 am
RE:Suggestion
Derek-- Time based wods hit different aspects than distance based wods. Both are needed as they hit different aspects of performance and energy systems. If you stop in the middle of the pool you could tread for active rest or push to get a 50 completed in the 30 seconds. The example you list targets different physiological responses. Some wods are task focused some wods as time focused. Hitting different time domains strengthens different aspects of performance.
Derek
on Tuesday, April 16, 2013 at 08:45 am
RE:Suggestion
Makes sense...thanks for the detailed response Kaitlin!
Rob
on Tuesday, April 16, 2013 at 10:39 am
WOD
Crossfit WOD- 11:28
PLA
on Tuesday, April 16, 2013 at 02:02 pm
Day 214
S&C (2 pood KBS = 70.5 lb DBS): 9:03

Swings at that load took a huge toll on my running ability. Glad I smashed the first 400. Here I was thinking I could get a few :30 repeats afterwards but not a chance.
Brad Williams
on Tuesday, April 16, 2013 at 03:55 pm
4/16/13 WOD
Tempo interval bike this morning. 15 minute pedal drill/cadence warm-up, 3 x 20 min./5 rec. int., 10 min. endurance, 10 min. cool-down.

Did yesterday's S&C WOD after school today. 6:53 min, 186 Squats/20 lowest round.

Stretched after along with "Stick" muscle roll-outs. Hope to wear shorts to run outside here in MI tomorrow morning. Gonna be around 45 :)
Adam
on Tuesday, April 16, 2013 at 05:11 pm
CFE S&C
14:08...weak
Alan Pamayo
on Tuesday, April 16, 2013 at 05:56 pm
S&C WOD
WOD RX'd
14:19
Krusty505
on Wednesday, April 17, 2013 at 03:37 pm
Run
4.5 mi run 8:30 pace
Blas
on Friday, April 19, 2013 at 06:21 am
My first commentin CFE
Forma Argentina, i ll be attending. CFE seminar in CFRex, AR. Excitedand motivated modified my programming from cf.com 3x1 to a Mon - wed- fri. Twice each day, morning of strength linear programming ( Wichita falls novice program by M Rippetoe) and in the afternoon S&C WoD from your site, which I found to be great, - Today I assumed KB swings to be classic swing, kb to eye level. I assumed this being a newbie in this forum, but if CrossFit swing (to a full overhead position with lockout) is the norm for KB swing here, please ley me know of my wrong. - so S&C WOD with 32 kilo KB (2 pood) and swing to eye level and all my time was 8:42. Did butterfly Pullups ups and tried to stay consistente on the 3 400 runs. Starting to use pose method. Found very very use full all the data and material, theory and video posted in the journal and youtube by you guys. I am a 28 years old male, 1,76 cm and 78 kg.
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