W.O.D.: Long Interval

Friday, May 03, 2013 • EnduranceLong Interval

STRENGTH:

ME: 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 12:00 Of:

2 - Cleans (90% 1RM)

5 - Pull Ups

10 - Push Ups

15 - Air Squats

Post number of rounds 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): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio

Bike (THU): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio

Run (THU): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Row (THU): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Ruck (THU): 3 x (400m, 800m, 1200m) recover 1:1 work/recover ratio

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or T): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio

Bike (OFF): OFF

Run (FRI): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio

Post sport and times to comments.



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Comments (13)

Pablo Medina
on Friday, May 03, 2013 at 05:20 am
Results
ME: 162 lbs
s&c as rx'd: 4 rounds + 1 clean

Hint: take your time during your cleans, and do not fail

Have a good obe
jim
on Friday, May 03, 2013 at 06:28 am
3S Run question
Just want to make sure I'm reading the 3S run correctly... There are 3 rounds, each consisting of 1/2M, 1M, 2M? For a total of 10.5M?
Alan Pamayo
on Friday, May 03, 2013 at 06:46 am
L-INT Ruck
Ruck @58lbs
#1: 2:10, 4:39, 7:34
#2: 2:08, 4:55, 7:38
#3: 2:15, 4:59, 7:46
Alan Pamayo
on Friday, May 03, 2013 at 10:03 am
S&C WOD
ME Clean 1RM
225 lbs (failed x2 @245 lbs)

WOD RX'd (Squat cleans @205lbs)
6 Rounds + 3 Pull Ups
sdruss00
on Friday, May 03, 2013 at 11:00 am
5-3-13
S&C: 6 RNDS + 2Pushups (155# Clean)
CFE: 2x(400m,800m,1Mi)
1st- 1:36/3:21/7:17
2nd- 1:30/3:28/7:14
BC
on Friday, May 03, 2013 at 02:01 pm
8 rounds + 1 clean clean weight 205
PLA
on Friday, May 03, 2013 at 02:16 pm
Day 231
Strength (Rx):

135 x 5
165 x 3
185 x 2
205 x 1
225 x 1
235 x 1
250 x F, F*

S&C (Rx@210lbs): 6 rounds

* Form feeling better than ever after continued hip, ankle and wrist stretching. Even paused at full front squat bottom position for the 235. 250 is becoming a mental roadblock.
Brad Williams
on Friday, May 03, 2013 at 04:02 pm
5/3/13 WOD
Interval swim this morning. 1250m Pyramid warm-up- 50m Swim, 100m Pull, 150m Kick, 200m 6-3-6 w/fins, 250m Breathing, 200m Pull, 150m pick-ups, 100m Kick, 50m Swim. Wasn't going to have time for whole rX'd swim WOD so I did 500m,400m,300m INT/1 rec.- 11:02, 8:44, 6:38. 150m easy swim cool-down.

After trip home to parents did some mobility work. Foam Roller and Lacrosse Ball Smashes along with stretching. To long of warm-up swim kinda fatigued me for intervals. But, stayed relaxed and swam to wear I could hold paces and not fall off.
Sky
on Friday, May 03, 2013 at 04:30 pm
WOD
ME clean:185 (failed 190)

Wod: 5 rounds @155lb clean
Hard to do a wod in a highschool weight room with everyone screwing around!
Joeyg
on Friday, May 03, 2013 at 05:36 pm
Clean brutality!
ME: 215lbs

WOD: 7rds +2
185lbs
Brad Smith
on Friday, May 03, 2013 at 06:40 pm
3s run wod
Only did 2 rounds. Did all of them but the last 2 miles on the track. The last 2 miles I did on the way home. The 1st mile was tough with rolling hills. The last mile was pretty flat.

2x (800 meters, 1600 meters, 3200 meters)
2:50, 6:11, 13:30
3:00, 6:39, 15:24

Ready for bed.
Timtanium
on Friday, May 03, 2013 at 07:19 pm
Strength:
2 x 115 lbs
2 x 135 lbs
2 x 155 lbs
2 x 155 lbs
2 x 155 lbs

S&C (Rx @ 145 lbs):
8 rounds
Erin Hightower
on Sunday, May 26, 2013 at 10:54 am
wow
Did anyone else have a wake up call with this endurance? (the 200, 400, 600) I run a 12 min mile on race day but ran 7,9,10,11 min mile paces during this wod.... gives me hope

58 200
2.15 400
4.05 600
51 200
2.48 400
3.19 600
58 200
2.38 400
3.41 600
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