W.O.D.: Long Interval

Thursday, May 16, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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 6:00 on, 3:00 off, until form/pace deteriorates

Bike (THU): Repeat 6:00 on, 3:00 off, until form/pace deteriorates

Run (THU): Repeat 6:00 on, 3:00 off, until form/pace deteriorates

Row (THU): Repeat 6:00 on, 3:00 off, until form/pace deteriorates

Ruck (THU):Repeat 6:00 on, 3:00 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 (FRI): Repeat 6:00 on, 3:00 off, until form/pace deteriorates

Bike (SUN or TT): Repeat 6:00 on, 3:00 off, until form/pace deteriorates

Run (THU): Repeat 6:00 on, 3:00 off, until form/pace deteriorates

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


Kelly Olsson, Full Potential Endurance hosts a CrossFit Endurance Seminar June 22-23


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Comments (5)

Mike
on Wednesday, May 15, 2013 at 06:30 pm
Intensity?
Should I be pushing at 100% on my run SS?
Chad Brinkley
on Wednesday, May 15, 2013 at 06:53 pm
Bike WOD
5/15: I am trying to get comfortable on a tri-bike and I just had mine re-fit today so I wanted to try it out. I took it out for a 50 minute skill ride that included some accelerations, sharp turns, hill climbs/descents, and riding near traffic. My goal was to feel stable enough to remain in aero position for most of the ride. I generally succeeded but I still need to work on taking corners without coming up off the aerobars. The new fit felt much better.

I did a scaled version of the local S&C WOD in the AM.
Strength: 15 minutes to find a 1 RM on this complex - 2 Alternating tap and go Split Snatch (65, 85, 95, 105, 105, 105, 115 - focused on trying to get the form right).

Conditioning: 3 Rounds for time of 8 Alternating Split Snatch (Scaled to 85 LB), 7 Bar Muscle Ups (Scaled with jumping bar muscle ups), 50 Double Unders (Time was 14:50).
Brad Williams
on Thursday, May 16, 2013 at 06:49 am
5/16/13 WOD
Full rest today. Tweaked my back some putting on my sock yesterday and it is feeling lots better today, but decided to play it safe. This week has been a lower volume week so taking a day off doesn't bother me.

Did some mobility work on my sciatic nerve area this morning and stretched. Will do more after school today.
Robert
on Thursday, May 16, 2013 at 07:00 am
Row (THU): Repeat 6:00 on, 3:00 off, until form/pace deteriorates
1,489m (2:01/500m pace), 1,477m (2:02)

Had to stop due to time constraint.
PLA
on Thursday, May 16, 2013 at 02:48 pm
Run L-Int (Rx):

Distance/Cadence

1.50/92
1.42/90

Went out hard and gassed early. Low on carbs. Fueling up today.
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