W.O.D.: Long Interval

Monday, April 22, 2013 • EnduranceLong Interval

STRENGTH:

ME: Power Clean

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 6:00 of:

2 - Power Cleans (90% 1RM)

10 - Back Extensions

Rest 5 minutes, then

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Post number of rounds and 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 500m, recover 4:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 4:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 4:00, until form/pace deteriorates

Row (TUE): Repeat 1k, recover 4:00, until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 4:00, 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 (MON): Repeat 500m, recover 4:00, until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 4:00, until form/pace deteriorates

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


Genetic Potential TV episode 3 with Katie Hogan and Christy Phillips


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Comments (16)

Brad Smith
on Monday, April 22, 2013 at 06:17 am
3s swim and wod
Swim: 2 x 500 meters with 4:00 rest (9:46, 9:52)

amrap 6:00: 2 deadlifts (115#), 10 good mornings (65#) - 6 rounds. Back extension machine is way on the other side of the gym. I didn't feel like walking 1 minute to and from it each time so subbed good mornings. Skipped Annie as I was pressed for time and my calves are like rocks still from running workout.
Travis
on Monday, April 22, 2013 at 07:39 am
1st time
after 2 years of tri training the traditional way I want to put some muscle back on for this season, so here I am.

1st ever power clean. 135. lots of room for improvement!
Brad Smith
on Monday, April 22, 2013 at 10:21 am
Typo
Welcome Travis! You're going to love it!

Typo on my workout...not deadlifts, cleans. I was tired when I typed that...
KT
on Monday, April 22, 2013 at 11:38 am
WOD
ME: Power Clean
135,140,150,160,165,170(PR)

WOD: 6:00 AMRAP
2 Power Clean 155#
10 Back Extension

7 rds + 2 Power Clean

Annie:
6:49 rx

Core will be hurting tomorrow. Swimming later.
PLA
on Monday, April 22, 2013 at 01:58 pm
Day 220
Strength (Rx):

185 x 2
205 x 2
225 x 1
240 x 1
250 x F, F*

S&C (Rx@215lbs):
6 rounds + 3 back extensions
"Annie": 6:59**

* Keep getting stuck at 250lbs but these attempts did feel closer.

** Need to tighten up on double unders. Managed to get a few sets of 25-30 unbroken but slipped up many times.
Vic Nicholas
on Monday, April 22, 2013 at 02:09 pm
130422
Established 1RM PC at 195lbs
4 rds + 2 PC @ 180lbs

"Annie"
6:27 Rx
Jeremy
on Monday, April 22, 2013 at 03:50 pm
Monday WOD
Wow. Harder than it looked. My abs need more work...

WOD: 6:00 AMRAP (performed w/ 100# sandbag)
2 Power Cleans & 10 Deadlifts for 6 rounds

Annie: 9:02

3S Run Tonight.
Brad Williams
on Monday, April 22, 2013 at 04:07 pm
4/22/13 WOD
Interval swim this morning. 500m warm-up (kick, pull, fins to work on arm lead). 2x500m/4 rec.- 10:21,10:11. 200m swim cool-down.
Relaxed the most I ever have while swim and ended up being fast than I thought. I also let myself glide more which was helpful too.

Strength & conditioning shortly after. 6 Min. AMRAP. 95lbs. for Pwr. Cleans- 7 sets. Did the Gymnastic WOD after because of time. 10-8-6-4-2 Reps of Squats,Burpees,Superman Rocks,Push-Ups,V-Ups- 6:14 min. A lot harder than expected.

1 hour ride after school along with mobility. Pretty good day today.
Geoff S.
on Monday, April 22, 2013 at 04:34 pm
Snowy Monday...
First day in two plus weeks I didn't wake up still feeling drained and run down...that was one whale of a cold! Awesome weather yesterday, got in a leisurely 27+ mile bike ride and back to snowing today! Gotta love Colorado spring.

Str - 195# Power Clean

S&C - AMRAP6: 2 cleans @ 175#, 6 good mornings = 8 rounds + 1 power clean

Didn't have time to do Annie today, plus I still need to work on my crappy (read non-existent) double unders! :-)

Welcome Travis, I started CFE training about a month or so ago and love it.
Alan Pamayo
on Monday, April 22, 2013 at 04:57 pm
S&C WOD
ME Power Clean 1RM
230 lbs

AMRAP RX'd (Cleans @205 lbs)
5 Rounds + 1 Power Clean

Annie RX'd
7:03
Robert B
on Monday, April 22, 2013 at 05:24 pm
WOD
ME: 135, 155, 165, 175, 185(PR!) I gone 10# every time on the last 3 ME's of power cleans! Totally stoked to see the gains lately.

WOD: 4rnds + 2 P.C. (165#)
Annie: 10:48 rx
Josh Singer
on Monday, April 22, 2013 at 05:31 pm
WOD Time and Score
2600 yd swim in the AM

PM:
STR: Power Clean 2-2-2-2-2 @185#

WOD:
2 Power Clean @175
10 Back Extention

6 rounds +1 Clean

Annie: RX'd @ 11:55, Double unders were rough
Chad Brinkley
on Monday, April 22, 2013 at 05:40 pm
Taper Week
Tapering for a Marathon on Saturday.

4/21: 60 Minute Tempo Bike Ride (18 Miles)

4/22: I did a swim WOD in the AM. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), Tabata - 8 Rounds of 20 seconds on, 10 seconds rest (roughly 25 yards per interval), 400 Cool Down + Mobility.

In the PM I did the local S&C WOD:
Strength: OHS 5-3-3-2-2-1-1 (65, 85, 105, 115, 125, 135, 140)
Conditioning: 5 Minute AMRAP of 10 OHS @75, 30 Double Unders (3 Rounds + 10 OHS); 5 Minutes Rest; 5 Minute AMRAP - Bar Facing Burpees (70 reps).
Skylar
on Monday, April 22, 2013 at 09:36 pm
run interval and wod
AM: Run interval 6 roundd

PM: Strength (rx'd)
ME clean:190

Wod: 4 rounds 170 clean(heavy for me)

Dble under situp wod: 8:05
Skylar
on Tuesday, April 23, 2013 at 07:27 am
run interval and wod
AM: Run interval 6 roundd

PM: Strength (rx'd)
ME clean:190

Wod: 4 rounds 170 clean(heavy for me)

Dble under situp wod: 8:05
Kristy
on Wednesday, April 24, 2013 at 08:16 am
WOD
110# ME Power Clean

6:00 AMRAP: 9 rounds (95#)
Annie: 7:45 Rx
Comments are closed for this post.