W.O.D.: Long Interval

Friday, May 17, 2013 • EnduranceLong Interval

STRENGTH:

DE: Power Clean 10x2 @ 65% 1RM on :45

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


CFE STRENGTH & CONDITIONING WOD:

Every Minute On The Minute For 12:00 Perform:

1 - Power Snatch

1 - Hang Snatch

1 - Snatch

3 - Overhead Squats

(Pick a challenging weight that you can manage for entire complex)

Post load 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 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.


Another CFE Attack


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Comments (7)

Natalie
on Thursday, May 16, 2013 at 07:16 pm
Jump Rope Drills!!!
After taking the CFE seminar in Columbus Ohio, I love my jump rope even more. This picture shows the drill that made the mechanics make sense to me the most!!
Alan Pamayo
on Friday, May 17, 2013 at 08:54 am
L-INT Ruck
Ruck 4x6:00 @59lbs
1015m
1022m
995m
965m
TOTAL: 3997m
Pablo Medina
on Friday, May 17, 2013 at 08:58 am
In Austin with Valerie Hunt
DE: 110 lbs
S&C: 10 min with 90 lbs

I'm from Chile, and Today I worked out with Valerie Hunt in Austin, and now we're going to talk with DR. Romanov :)
Alan Pamayo
on Friday, May 17, 2013 at 12:13 pm
S&C WOD
DE Power Clean 10x2 on :45
150 lbs

WOD RX'd (13 rounds actually)
@95 lbs
PLA
on Friday, May 17, 2013 at 02:15 pm
Strength (Rx): 155lbs

S&C (Rx): 105lbs

Both got my heartrate through the roof.
Brad Williams
on Friday, May 17, 2013 at 04:14 pm
5/17/13 WOD
Great photo of running with a jump rope. I've been incorporating the jump rope into my warm-up for running and it has helped tons. Running with the jump rope not only helps your coordination, but your foot pull and allows you to work all levels of the pull.

Interval swim this morning. 500m warm-up (swim, kick, streamline kick, pull, fist pull). 3 x 6/3 rec.- 294m, 296m, 294m. 500m steady- 11:29 minutes, 400m cool-down (fins, kick, pull).

Strength & conditioning after school. Did the Lifetime Fitness In-Club competition workout. 7 Min. AMRAP of 12 185# Deadlifts, 12 50# DB Thrusters- 1 set + 11 Deadlifts/3 rec. 1K Row/20 Burpees, 750m Row/15 Burpees, 500m Row/10 Burpees, 250m Row/5 Burpees-
14:05 min. (15 min cap). Will be interesting to see how my scores compare to those competing tomorrow. 50# DB Thrusters were the heaviest I've ever gone for those. Mobility shortly after. Great training day today.
Chad Brinkley
on Friday, May 17, 2013 at 04:19 pm
Swim WOD
I did the 3 Sport Swim WOD this PM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 3 x 6:00 On with 3:00 Rest (distances were roughly 325-330 yds), 200 Cool Down + Mobility.

This AM, I did the local S&C WOD: FRANNIE - 9 Thrusters @95, 9 Pull Ups, 40 Double Unders, 40 Sit Ups, 15 Thrusters @95, 15 Pull Ups, 50 Double Unders, 50 Sit Ups, 21 Thrusters @95, 21 Pull Ups, 60 Double Unders, 60 Sit Ups. Time was 17:45 RX.
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