W.O.D.: Short Interval

Tuesday, May 14, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

7 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1

Back Squat

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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 1:00 on,1:00 off, until form/pace deteriorates

Bike (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Run (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Row (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 1:00 on,1:00 off, 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 (TUE): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Bike (WED): Repeat 1:00 on,1:00 off, until form/pace deteriorates

Run (MON): Repeat 1:00 on,1:00 off, until form/pace deteriorates

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


CrossFit Santiago Endurance Team on top of El Roble Mt. (7250ft)


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Comments (9)

Travis
on Tuesday, May 14, 2013 at 06:58 am
3S - Swim
warmup
200m swim
50m kick
200m pull

main set
7x50m (50s on; 50s off)

cool down
50m kick
100m pull
Alan Pamayo
on Tuesday, May 14, 2013 at 08:44 am
S-INT Ruck
Ruck 6x1min @59lbs
230m
238m
230m
230m
230m
210m
TOTAL: 1368m
Travis
on Tuesday, May 14, 2013 at 12:15 pm
3S - Run
1M @ 8:00/M

10x1min @ 6:00/M
recover 1min @ 8:00/M

Total time - 28:51
Total dist - 4M
Alan Pamayo
on Tuesday, May 14, 2013 at 12:42 pm
S&C WOD
Back Squat
7x185
5x205,225
3x255,275,295
1x305,315,315,315
PLA
on Tuesday, May 14, 2013 at 02:45 pm
Short Interval (Rx): 10 repeats

No GPS, all runs kept within 10 meters and form felt solid on all. Working on using cadence to stay tall and breath more fully.
Char
on Tuesday, May 14, 2013 at 03:00 pm
S&C
7x 225
5x 245, 255
3x 265, 275, 285
1x 295, 305, 305

I couldn't keep good position on the 305# so I stopped myself there.
Brad Williams
on Tuesday, May 14, 2013 at 04:02 pm
5/14/13 WOD
Did yesterday's CF Mainsite "Kelly" WOD this morning. 10 minute warm-up (dynamic stretch, couple sprints, drills, jump rope drills) 5 sets of 400m Run, 30 20 inch. (scaled from 24 inch.) Box Jumps, and 30 20# Wall Ball Shots- 23:48 minutes.

Strength shortly after. Squats- 165#/3 sets/ 10 reps with Jump Rope Run Drills between sets.

Did another Strength & Conditioning workout after school. 50-40-30-20-10 reps of Sit-Ups, Push-Ups- 9:46 minutes.

Foam roller, stretch, and stick smashes after that. Great training day today. Cutting volume down some this week to help body recover some. I'm been a little fatigued at school and a little more irritable so this is gonna help a lot.
Chad Brinkley
on Tuesday, May 14, 2013 at 04:03 pm
Swim WOD
I did a modified version of the 3 Sport Swim WOD this PM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 12 x 75 with 1:00 Rest (times were between 71 and 74 seconds), 300 Cool Down + Mobility.

I did the local S&C WOD this AM: 200 Air Squats, Run 1600 Meters, 150 Sit Ups, Run 1000 Meters, 100 Push Ups, Run 500 Meters, 50 Pull Ups. Time was 34:39 RX.
Char
on Tuesday, May 14, 2013 at 04:35 pm
S-INT Run
7 reps as prescribed. It's amazing how form is on point until that last rep when everything completely falls apart.
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