W.O.D.: Short Interval

Monday, April 29, 2013 • EnduranceShort Interval

STRENGTH:

DE: Deadlift 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:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Deadlift (75% 1RM)

Handstand Push Ups

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:

"Tabata"

Swim (TUE): 8 x 20:10, use pool or open water

Bike (TUE): 8 x 20:10,  use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10,  use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x 20:10,  use meters or watts

Ruck (TUE): 8 x 20:10, use a good hill use it, full kit plus 65-95# Ruck/Boots/Utes

Post sport and total distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (WED): 8 x 20:10, use pool or open water

Bike (MON): OFF

Run (TUE): 8 x 20:10,  use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Post sport and total distance to comments.


CrossFit Endurance Seminar, CrossFit Rex

CrossFit Endurance Seminar, CrossFit Grandview


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Comments (16)

Rodrigo
on Sunday, April 28, 2013 at 06:43 pm
Gracias por el seminario!
aprendimos y mejoramos mucho hoy y eso es lo mas importante!
Saludos!
Cultura Crossfit (argentina)
CAH
on Monday, April 29, 2013 at 01:27 am
Ow. My grip.

Finished in 11:22 with DL at 260
Leticia Ischia
on Monday, April 29, 2013 at 05:20 am
QuerĂ­a agradecer a DAN! muy bueno e interesante lo que aprendimos durante el fin de semana.
Saludos desde Buenos Aires!
Malix
on Monday, April 29, 2013 at 08:17 am
getting back
first crossfit wo in a while. I did an Ironmman in November and i'm planning to go again this year all in CFE, today was the first day of training
10x2 on :45 at 180
CFE S&C 11:15@180 subb paralel bar push ups for HSP
Blas
on Monday, April 29, 2013 at 09:24 am
AWESOMW WEEKEND
This was an incredible and humbling journey of learning movement patterns, correcting faulty ones, listening Dan giving high quality info about programming, nutrition, injurie prevention. I will post my complete review of the weekend along with an interview to Dan (a must) in my online Crossfit Mag, www.crossfitera.com . As many will want to read this last interview in english I will make it aavailable in english and spanish ASAP. Thanks to everyone who made this possible.
Adam
on Monday, April 29, 2013 at 10:54 am
Damn gymnastics....
20:18 @ 275lbs
Geoff S.
on Monday, April 29, 2013 at 11:15 am
Spring Monday!!
Another awesome day of great weather...got it a great 6 mile trail run yesterday. Conditions were great and the snow was melted off.

DE - 10x2 deadlift @ 210#

S&C - deadlift @ 245#, band assisted HSPUs - 10:49
KT
on Monday, April 29, 2013 at 12:33 pm
WOD
AM: Tabata Run

DE Deadlift 205#
WOD: 235# deadlift
14:37

The bar was incredibly rough, tore up my hands and definitely hurt my time a bit. Tough WOD
Alan Pamayo
on Monday, April 29, 2013 at 03:27 pm
S&C WOD
DE Deadlift 10x2 @260lbs

WOD (DL @300lbs; HSPU's were head to abmat)
12:23
PLA
on Monday, April 29, 2013 at 03:38 pm
Day 227
Strength(Rx): 345lbs

S&C (Rx@400lbs): 26:10

One of the hardest workouts I've done. HSPU's were no problem but those deads killed me. Now to nurse my back at work all night.
Brad Williams
on Monday, April 29, 2013 at 03:47 pm
4/29/13 WOD
Interval swim this morning. 1250m Drill Warm-Up. Used the pyramid of drills I used last Friday, but cut in half. 50m Swim, 100m-kick,pull, 150m-6-3-6 drill, 200m-breathing, 250m pull/fist, 200m- neg. split (2:05,2:02), 150m-6-3-6 drill, 100m- pull,kick, 50m-swim. 8x20/10- 172m. 300m swim, kick, pull cool-down. Felt relaxed during Tabata WOD, except near the end when it got tough. I need to swim more that way because when I did the negative split swim in warm-up when I press on the second half I tend to struggle and lose my form.

Strength & conditioning a few minutes later. 165lbs. for Deadlift (strength has dropped since tri training started and 205 was too heavy), feet on wall for H.S. Push-Ups- 9:57 minutes.

1:10 hour recovery spion after school along with mobility. Great training day today. Finally starting to feel weakness in pool (not relaxing) and hopefully that will help me get faster.
Jeremy
on Monday, April 29, 2013 at 06:37 pm
Ugh
Not gonna lie guys - today kicked my butt.

Tabata at 7.5 on the treadmill this morning after 30 minutes of skills/drills warmup.

Strength and conditioning WOD at 11:31 with 225 DL. Sporting a nice bleeding blister on my left hand.

Currently recovering over my second beer (more likely to come).
Blas
on Monday, April 29, 2013 at 07:42 pm
Strength- S&C WoD
10x2 on:45 @110kg (should have worked with 120kg, but i worked out with a partner and didnt have enough plates)

WOD: 8:22 , DL with 110 Kg, HSPU head to abmat. Decent technique overall. Will hit mobility tomorrow again.
ManfredM
on Monday, April 29, 2013 at 09:10 pm
WOD A Workout
230#DL 10x2

S&C @265#: 17:47
sdruss00
on Tuesday, April 30, 2013 at 05:11 am
4-29-13
S&C: 17:55 (185#) HSPU facing wall
BC
on Tuesday, April 30, 2013 at 12:49 pm
DL @ 315 hspu head to abmat in 15:33
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