W.O.D.: Long Interval

Monday, May 06, 2013 • EnduranceLong Interval

STRENGTH:

DE: Front Squat 8x2 @ 65% 1Rm

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

1 Mile - Run

1600m - Row

1 Mile - Run

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 400m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 3M, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

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

Ruck (TUE): Repeat 1M, recover 3:00, until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 400m, recover 3:00, until form/pace deteriorates

Bike (MON): Repeat 3M, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Post sport, times, and total number of intervals to comments.


CrossFit Endurance Seminar, CrossFit Confortare

CrossFit Endurance Seminar, Bayou City CrossFit

CrossFit Endurance Seminar, CrossFit Freedom


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Comments (8)

Josh Singer
on Monday, May 06, 2013 at 08:57 am
MultiSport RUN
Repeat 800m, rest 3:00 until form/pace deteriorates:

3:07
3:08
3:07
3:11
Alan Pamayo
on Monday, May 06, 2013 at 02:42 pm
S&C WOD
DE Front Squat 8x2 on :45
185 lbs

WOD RX'd
22:52
Sky
on Monday, May 06, 2013 at 03:05 pm
AM Swim WOD
Swim WOD 400 meters rest 3 minutes
4 rounds w/fins
Brad Williams
on Monday, May 06, 2013 at 03:53 pm
5/6/13 WOD
Interval swim this morning. 400m warm-up (swim, kick, pull), 3 x 400m/3 rec.-8:11,8:12,8:09 min., 100m swim cool-down. Felt pretty good for all 3 sets. Focused on staying relaxed and not pressing near the end, only began to struggle last 100m when I was trying to push hard to the end of the interval. Better focus and discipline next time will allow me to stay relaxed.

Did Deadlifts and 20 inch. Box Jumps after to get some strength work in. Deadlifts 185#/5 sets/5 reps w/5 20 inch. Box Jumps after.

1 hour endurance bike along with mobility after school.

Today's S&C WOD looks fun so I'm gonna do that, some 800's, and the "Nancy" WOD that was on the CF Mainsite for my running WOD tomorrow. Lotta variety in this one.
Chad Brinkley
on Monday, May 06, 2013 at 05:45 pm
Run WOD
5/5/2013: I was entered in a sprint TRI on Sunday. 400 Meter Pool Swim (7:52), 14 Mile Bike - Derailer bent 4 miles in, got pulled into the rear wheel, and broke in half - Damage to the frame and the rear wheel. Fortunately, I was able to keep the bike from crashing. Hiked it back to transition, turned my timing chip in, and went for an unofficial 3 mile run (time was 19:31) on the course. I am now looking at having to replace my bike before Ironman Kansas 70.3.

5/6/2013: I did the 3 Sport Run WOD this afternoon. 800 Meter Warm Up + Drills, 4 x 800 Meters with 3:00 Rest (3:04, 3:00, 3:00, 3:04), 800 Meter Cool Down + Mobility.

I did the local S&C WOD in the AM:
Strength: Backsquat - 3x4 @70% of 1RM (155), 3x3 @80% of 1RM (185), 3x2 @90@ of 1RM (215).
Conditioning: 30 Minute AMRAP of 30 Air Squats, 25 Sit Ups, 20 Push Ups, 15 Ring Rows, 100 Feet of Bear Crawl (8 Rounds + 55 Reps RX).
sdruss00
on Monday, May 06, 2013 at 06:50 pm
5-6-13
Traveling. Combined S&C & CFE:
Run 1mi: 7:34
Bike 3x 3Mile (7:27/8:50/8:32) stationary bike @ hotel
Run 1 mi: 7:56
Sky
on Monday, May 06, 2013 at 09:05 pm
PM WOD
Squats 8x2 @205
WOD:
1 mile:5:58
SDHP @ 95 50 reps
1 mile: 6:54
Conor
on Tuesday, May 07, 2013 at 04:21 pm
S&D WOD
Front Squat at 185lbs
WOD - 1st Mile (8.05), Row (4.35), 2nd Mile (7.23).

Then did the bike WOD yesterday evening.
3M x 7 - Gear 10 on a spinning bike, avg 105 RPM with 185 Watts 7 times (9.36, 9.35, 9.38, 9.33, 9.38, 9.45, 9.50).

Never sweated so much in my life. Other humans in the gym were disgusted by my antics
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