W.O.D.: Long Interval

Friday, April 19, 2013 • EnduranceLong Interval

STRENGTH:

DE: Box Squat 10x2 on :45 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

20 - Turkish Get Ups (1.5/1pood)

40 - Air Squats

60 - Burpees

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 (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Bike (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Run (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Row (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Ruck (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on 55# Ruck/Boots/Utes

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Bike (THU): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Run (SAT or T): 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on

Post sport and distances to comments.


CrossFit Grandview hosts a CrossFit Endurance Seminar April 27-28


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Comments (10)

Steve Pope
on Friday, April 19, 2013 at 06:11 am
S&C WOD
Beefcakes on the squat rack all morning, couldn't do the squats.

No kettlebell, used 30lb dumbell for getups.

8:37
Brad Williams
on Friday, April 19, 2013 at 08:46 am
4/19/13 WOD
Temp run this morning. 10 minute warm-up (pace, dynamic stretch, drills). 2 x 5K/5 rec.- 22 min., 21:40. 10 minute easy run, drill cool-down. Did this on the treadmill because of the constant rain here in Michigan. Watched the mile counter and clock so I could get an accurate time. Best 5K runs in a long time. No S&C today and will get in mobility work after school. Really happy with pacing today too.
Conor
on Friday, April 19, 2013 at 08:52 am
S&C WOD
S&C
Box Squats
205llbs - 10x2

WOD
45lbs TGU (20 times)
40 Air Squats
60 burpees
13.21 mins

A lady in my local gym asked me after the WOD that i must be training for something very grueling.

IRONMAN BABY!!!!!
Krusty505
on Friday, April 19, 2013 at 02:18 pm
Trainer/handstand push-ups/KTE
Trainer 10 easy
10 min tempo
5 min easy
10 min tempo
5 min easy

2:00 cumulative handstand
10:00 AMRAP
3-handstand push-ups (progressions)
6- knees to elbow
12 rounds (harder than I though it would be!)
Krusty505
on Friday, April 19, 2013 at 02:21 pm
Conor
You should have told her you WERE training for something grueling: LIFE!
Brad Smith
on Friday, April 19, 2013 at 02:25 pm
Brutal WOD
Swim:
8:00 on - 410 meters
3:00 off
7:00 on - 360 meters
2:00 off
6:00 on - 310 meters

Never done turkish get ups...BRUTAL. Used a 35# dumbbell. Next time I will use less weight.

20 get ups: 6:44
40 air squats: 0:55
60 burpees: 4:38
total: 12:18

...Ready for a nap
PLA
on Friday, April 19, 2013 at 02:55 pm
Day 217
Strength (Rx): 205lbs

S&C (1.5 pood = 55lb DB): 11:23*

* First time doing get ups. Very challenging wod but had fun.
Chad Brinkley
on Friday, April 19, 2013 at 03:38 pm
Swim WODs
I did the Swim WOD this AM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 8:00 On (roughly 425 yards), 3:00 Rest, 7:00 On (Roughly 375 yards), 2:00 Rest, 6:00 On (roughly 330 yards), 225 yards cool down + Mobility.

I did the local S&C WOD this PM: 28 minutes to complete the following: FRAN (21-15-9 Thrusters @95, Pull Ups; Time was 5:41 RX - PR), Run 2 Miles (Time was 15:50), Find a 1 RM of Clean & Jerk (95, 115, 135, 145, 155, 165 PR). Two PR today!
Blas
on Friday, April 19, 2013 at 05:58 pm
Strength- S&C WoD
DE: 10 x 2 Box Squat on :45 @87.5 kg

Mobility work, shoulder, glutes, 10 min. Then

S&C WoD: For Time:

20 TGU 1.5 pood KB (24kg)
40 Squats
60 Burpee

My time: 11:13 (Male, 28, 176cm- 78kg)

TGU s were a strugle, squats were pretty quick, burpees were haaarrrddd (they never seem to get any easier, dammit)

Mobility after work: 4 min each leg- psoas with band distraction and knee flexion- 2 min pike strech- 2 minute shoulder strech

This was my third day, on my first week doing Strength linear programming and endurance S&C WoD the same day, monday wed and fri.
Now two full days to recover and rest. Although I plan to go ridin my bike on sunday. some 25-30k slow paced with friends :D

A great weekend for everyone here!
Blas, from Argentina
Alan Pamayo
on Friday, April 19, 2013 at 07:39 pm
L-INT Ruck and S&C
Morning
Ruck @58 lbs
7min - 1.28km
6min - 1.13km
5min - .92km
Total Distance - 3.33km

Evening:
DE Box Squats (12") 10x2 @220 lbs

WOD RX'd
14:21
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