W.O.D.: Short Interval

Friday, May 10, 2013 • EnduranceShort Interval

STRENGTH:

ME: Pull Up

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


CFE STRENGTH & CONDITIONING WOD:

As Many Reps As Possible In 10:00 Of:

Pull Ups

(Every time you come off the bar perform 10 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:

Swim (THU): Repeat 75m, recover 2:00, until form/pace deteriorates

Bike (THU): Repeat 1k, recover 2:00, until form/pace deteriorates

Run (THU): Repeat 200m, recover 2:00, until form/pace deteriorates

Row (THU): Repeat 250m, recover 2:00, until form/pace deteriorates

Ruck (THU): Repeat 800m, recover 2:00, until form/pace deteriorates, , 55# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Friday is the 3S rest day

Swim (OFF): OFF

Bike (THU): Repeat 1k, recover 2:00, until form/pace deteriorates

Run (SAT or T): Repeat 200m, recover 2:00, until form/pace deteriorates

Post sport and times to comments.


Jeremy Kinnick, CrossFit Kinnick


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Comments (12)

Dairusb
on Thursday, May 09, 2013 at 10:40 pm
Question
ME pull up. Is that 1RM weighted pull up or max effort set of pull ups?
Kaitlin
on Friday, May 10, 2013 at 05:49 am
RE:Question
Dairusb--
Max Effort
Alan Pamayo
on Friday, May 10, 2013 at 07:43 am
S-INT Run
Run 6x200m
33,33,33,33,34,36
Alan Pamayo
on Friday, May 10, 2013 at 11:40 am
S&C WOD
ME Pull Up 1RM
75 lbs

WOD RX'd
78 Pull Ups
90 Push Ups
Blas
on Friday, May 10, 2013 at 12:47 pm
ME
ME pull up would be max effort set of pull ups with some weight right?

Asuming this is the case I will do 3 sets to failure with 5kg and 4 min to recover between efforts.

Then Ill hit mObility for 10 minutes and do S&C WoD with Strict Pull ups.
Chad Brinkley
on Friday, May 10, 2013 at 03:47 pm
Bike WOD
I took Thurtsday as a full rest day. I did the 3 Sport Bike WOD this PM: Warm Up + Drills; 12 x 1K with 2:00 Spin/Rest (1;31/1:32/1:41/1:36/1:35/1:41/1:38/1:32/1:35/1:32/1:34/1:40); Cool Down + Mobility. Pacing was a little off today but form felt good.

This AM I did the local S&C WOD: "JACKIE" - 1000 Meter Row, 50 Thrusters @45, 30 Pull Ups. 7:49 RX.
Char
on Friday, May 10, 2013 at 03:49 pm
S&C
ME Pull up: 36

Burned our from the work week so just putzed around with some mobility and light lifting.
Brad Williams
on Friday, May 10, 2013 at 04:00 pm
5/10/13 WOD
Steady swim this morning. Dynamic Stretch warm-up. 2000m- 42:30 min. 800m cool-down (fins, pull, swim).

Really happy with swim pacing. I know it is slow, but form held whole time. Longest I've gone ever. Things finally falling into place.

Foam Roller/Lacrosse Ball smashes on lats, back, and shoulders after school along with stretching.
Irishhammer
on Friday, May 10, 2013 at 05:29 pm
Pull ups...
Strict pull ups, or kipping pull ups?
Kaitlin
on Friday, May 10, 2013 at 06:16 pm
RE Pull Ups
Irishhammer-- Kipping are fine. If you want to do strict go for it.
Blas
on Friday, May 10, 2013 at 06:49 pm
Strength- S&C WoD
I did 3 Max Pull ups with 5kg with 4 minutes rest in between, and I managed to hit the 20-16-11
Mobility for 10 min
Then WoD (Butterfly and kpping pullups, not strict, my arms were SORE) 127 pull ups- I didnt count push ups :/
Good weekend everyone!!!
PS: Ill finish transcribing the interview with Dan H. this week end, ill keep you posted!
Joeyg
on Saturday, May 11, 2013 at 11:02 pm
I can't move my arms.
Strict Pull-ups 10x2 45lbs

WOD: 10mins AMRAP Pull-ups
150x Pull-ups
130x Push-ups
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