W.O.D.: Short Interval

Tuesday, April 30, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

For Time:

"Grace"

30 - Clean & Jerks (135/95)

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.


Full Potential Endurance host a CrossFit Endurance Seminar June 22-23


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (12)

Vic Elizondo
on Tuesday, April 30, 2013 at 05:43 am
4'01"72 @ 95lbs.
Alan Pamayo
on Tuesday, April 30, 2013 at 05:58 am
S-INT Ruck
Tabata Ruck @85lbs
550m (flat course)
Adam
on Tuesday, April 30, 2013 at 06:45 am
Strength & Conditioning
3:01.......think I did 31 though.
Angie
on Tuesday, April 30, 2013 at 07:18 am
Don't understand 8 x 20:10 what does that mean for running? I am new to endurance training.
Understand the 12% on treadmill, but 8 sets of...... 20:10? Can someone give me more explanation please? New to this!
Alan Pamayo
on Tuesday, April 30, 2013 at 09:29 am
S&C WOD
Grace RX'd
3:00
Kaitlin
on Tuesday, April 30, 2013 at 12:10 pm
RE: Don't understand 8 x 20:10 what does that mean for running?
Angie--
20 second of work 10 seconds rest for 8 rounds
sdruss00
on Tuesday, April 30, 2013 at 01:33 pm
30 April 13
CFE: Tabata 7.5 @12% Immediately followed by
S&C: "Grace" 6:40 @115# (shoulder still feeling strong; even after HSPU yesterday)
Brad Williams
on Tuesday, April 30, 2013 at 03:58 pm
4/30/13 WOD
Interval run this morning. Did this outside. 13 minute warm-up (pace,drills,dynamic stretch,sprints). 4 x (8 x 20/10). .51,.53,.52,.50. 10 minute easy run/drill cool-down.

30 minute spin after to relieve hamstrings.

Strength & conditioning after school. Made my own up 30 25# BD "Man-Makers"- 6:57 min.

Tabata got harder after the 4 set because I wanted it to end. walked during 10 sec. recovery. Next time this comes up I'm gonna have to try to do 4 sets on the treadmill because that is a lot harder than being outside. Stretched at school for mobility and did lacrosse ball and "stick" smashes S&C.
Brad Smith
on Tuesday, April 30, 2013 at 04:00 pm
3s run wod
Way too nice to do tabata indoor on a treadmill. Did it on the track outside and loved it! Got somewhere between 120-150 meters on each.
Chad Brinkley
on Tuesday, April 30, 2013 at 04:05 pm
Marathon Results
I did the Illinois Marathon on 4/27/13. I followed the recommended Taper Plan. I got plenty of sleep the week before. My diet was good for the week of the race. The weather was nearly perfect (49-60 degrees, overcast, slight breeze) for the entire race. Sadly, I overestimated my ability and went out too fast. I hit the wall hard and was unable to get enough calories in. My energy for the end of the race was poor. My finish time was almost 40 minutes slower than my PR. Still... It was a good day to run and I had a good time. It was also nice to be able to do something to honor those hurt at Boston. Sometimes it is all about finishing, learning from the mistakes, and moving on...

Finish Time: 4:22:58 (Pace 9:58/Mile)

Splits: 8:07/8:22/8:38/8:42/8:29/8:26/8:40/8:31/9:07/8:44/8:33/9:07/8:43/9:02/9:11/9:20/9:41/9:34/9:51/9:44/10:31/12:43/13:09/14:00/15:17/14:00

Followed up the marathon with 60 minutes of mobility work and easy walking.

4/28/2013: CFE Strength and Recovery WOD in the AM followed by 20 minutes of Mobility Work. Felt great the rest of the day. I was really happy with how quickly I was able to recover from the Marathon.

4/29/2013: Felt good enough to do a short SWIM WOD in the AM. 800 Warm Up, Tabata Swim, 400 Cool Down.

In the PM, I did the local Crossfit S&C WOD.
Strength: Clean & Jerk (95/115/135/145/155/165/175 PR/185 Clean PR, Failed on the jerk)
Conditioning: 7 Rounds for time of 5 Burpees, 7 Clean & Jerk @115, 9 Toes to Bar (16:45 RX).

4/30/13: I did a few short WODs this AM -
Strength: Back Squat 7x3 (135/155/175/185/195/205/215)
Conditioning 1: 8 Rope Climbs for Time (4:24 RX... Synthetic Ropes suck)
Conditioning 2: 15 Hand Release Push Ups, 30 Meter Prowler Sled Push (4x45LB Plates), 12 Hand Release Push Ups, 30 Meter Sled Push, 9 Hand Release Push Ups, 30 Meter Sled Push (2:30 RX)

In the PM I did a Bike WOD: 10 Minute Warm Up + Drills, Tabata Bike, 16 Minute Cool Down + Mobility.

I am tapering the rest of the week for a sprint Triathlon on Sunday.
PLA
on Tuesday, April 30, 2013 at 06:04 pm
Day 228
Woke up to hail and thunder so couldn't workout at my gym. Too bad cause Grace sounds like fun.

Jobsite WOD:

30 one arm snatches (each arm) with 50lb implement (3" diameter/2 foot long solid steel cylinder):

8:49

Looking at the Grace times posted this probably wasn't in the same metabolic category, but it was a really tough workout requiring a lot of focus to maintain grip on the implement. May have to throw it in my trunk and take it home.
Angie
on Wednesday, May 01, 2013 at 09:53 am
Thank you Kaitlin!
Comments are closed for this post.