W.O.D.: Long Interval

Tuesday, April 23, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

2 - Rope Climbs (15')

50 - Walking Lunge Steps

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 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.



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Comments (11)

Brad Smith
on Monday, April 22, 2013 at 06:29 pm
rope climb?
What is exactly ment by 2 rope climbs? How high is each rope climb?
Ax
on Monday, April 22, 2013 at 06:38 pm
Recommended rounds
Why did CFE quit posting the number of rounds and go to the " until form or pace deteriorates" format? Still want to see the recommended rounds.....
Alan Pamayo
on Tuesday, April 23, 2013 at 03:37 am
L-INT Ruck
Ruck 2x1M @59 lbs
9:29
10:11

I need to slow down a little on the 1st interval. I have a hard time not making the 1st a TT, then of course the next rounds aren't going to be quite as fast.
Steve Pope
on Tuesday, April 23, 2013 at 04:47 am
CFE
No rope available. Did 5 towel pullups per round instead. 7:52
Brad Smith
on Tuesday, April 23, 2013 at 07:34 am
wod
Run: 3 800's with 4:00 rest (2:38, 2:45, 2:44). These were a lot slowing that I was hoping...I'm more tired than I realized.

5 rounds of rope climbs and walking lunge steps (13:31). Made it through 3 rounds of rope climbs before it started to hurt my surgery incision, so subbed 15 kipping rope pull ups for the last two which was interesting doing with a rope hanging between my legs. My first time doing rope climbs...this wod was tough!
Geoff S.
on Tuesday, April 23, 2013 at 08:41 am
Dang snow...
Fresh snow still falling and now covering up the ice that formed last night. No running today but will be able to get the S&C in later...c'mon warm weather!!
Krusty505
on Tuesday, April 23, 2013 at 12:33 pm
Run/Annie Light
8:18 pace! Good work!!!

Annie light
100-80-60-40-20
Single unders
50-40-30-20-10
Sit-ups
Not ready to even try double unders on the back!
7:15
PLA
on Tuesday, April 23, 2013 at 02:23 pm
Day 221
Run L-Int (Rx):

Pace/Cadence

3:31/95
3:43/94
3:44/95
3:44/96

Low on energy and short on time. Went out too fast on first interval but form felt solid throughout.
Brad Williams
on Tuesday, April 23, 2013 at 04:05 pm
4/23/13 WOD
Interval run this morning. 14 minute warm-up (pace, drills, sprints). 6 x 800m (#1,#5 were hills) 3:29,3:20,3:24,3:24,3:30,3:26 min. 5 min. drill cool-down. 30 min. spin after to relieve hamstrings.

Strength & conditioning after school. Did this at my apartment gym and had to subbed 30 Lat Pull-Downs (don't know weight, no numbers on weights) because Pull-Up bar is to low- 12:35 minutes. Lacrosse Ball/Foam Roller smashes after.

Really happy with run this morning. Pace was perfect. It was hard and it started to hurt at the end so I know I stayed consistent. Best I've ever paced.
Alan Pamayo
on Tuesday, April 23, 2013 at 05:56 pm
S&C WOD
WOD RX'd
12:13
Kristy
on Wednesday, April 24, 2013 at 08:14 am
LI Run
3 x 800:
3:00
3:00
3:05

Did not warm up and will never do an interval run cold again! Also would have liked to complete 4-6 rounds. Will consider starting more conservatively next time.
Comments are closed for this post.