W.O.D.: Short Interval

Monday, May 20, 2013 • EnduranceShort Interval

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

"Linda"

10-9-8-7-6-5-4-3-2-1

Deadlift - 1.5 x BW

Bench - BW

Clean - .75 x BW

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): :90sec on / :90sec off, until form/pace deteriorates

Bike (TUE): :90sec on / :90sec off, until form/pace deteriorates

Run (TUE): :90sec on / :90sec off, until form/pace deteriorates

Row (TUE): :90sec on / :90sec off, until form/pace deteriorates

Ruck (TUE): :90sec on / :90sec 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 (OFF):

Bike (TUE): :90sec on / :90sec off, until form/pace deteriorates

Run (WED): :90sec on / :90sec off, until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Bel Air


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Comments (9)

Todd
on Monday, May 20, 2013 at 04:37 am
Florida 70.3
Ran a 5:52:53 at the Florida 70.3 yesterday, my first ever sub 6:00 half ironman. I only used programming from CFE. Thanks!!
Kaitlin
on Monday, May 20, 2013 at 09:24 am
RE: 70.3
Todd congrats on your 70.3 PR.
Brandon
on Monday, May 20, 2013 at 01:27 pm
Congrats!
Todd, that is great news! I am doing a full Iron Man in October and I was worried, but after hearing this, I am not so worried anymore!
KAT
on Monday, May 20, 2013 at 01:42 pm
Wod
ME: bench press
195#
Could have gotten more but no spotter

Linda (170# bw)
255# DL
170# bench
120# clean

49:43

First time doing Linda and just happy to finish haha
PLA
on Monday, May 20, 2013 at 02:25 pm
Strength (Rx):

225 x 4
250 x 2
275 x 1
290 x 1
315 x F,F,F

S&C (@300/195/150, BW = 190): 35:33

Wow, keep underestimating these factorial workouts. Bench felt great, 290 went up so easy I thought 315 was a lock.
Next time.

Congrats on the PR Todd.
Alan Pamayo
on Monday, May 20, 2013 at 04:06 pm
S&C WOD
ME Bench Press 1RM
220 lbs

Linda (Scaled)
BW=193.5 lbs
Bench Press 80%BW @155lbs
Deadlift RX'd @290
Squat Clean RX'd @145
35:30
Brad Williams
on Monday, May 20, 2013 at 04:24 pm
5/20/13 WOD
Tempo swim this AM. 1500m- 31:45 min./2 rec. 1000m Drills- 200m 6-3-6 with fins, 300m kick (streamline, board, head lead), 300m pull (buoy, fist, no kick), and 200m swim with fins.

Endurance bike after school 20 miles in a little under an hour. I got an aero helmet and I was cruising at around 22-23 instead of 20-21. Going through Detroit traffic to get to Hines Park slowed me down.

Muscle smashes after school today. Really happy with 1500m this AM. Hopefully I can be around that time for first tri in 3 weeks.
Chad Brinkley
on Monday, May 20, 2013 at 05:07 pm
Bike and Run WODS
Awesome work Todd!

5/19: I did a 20 mile time trial on the bike in 1:06:23. It was my first outdoor time trial this season and the course was pretty hilly. I was generally happy with it.

5/20: In the PM, I did a slightly modified version of the 3 Sport Run WOD - 800 Meter Warm Up + Drills, 10 x 400 with 90 seconds rest (times were between 83 and 87 seconds), 400 Cool Down + Mobility.

In the AM, I did the local S&C WOD: 10 Squat Clean & Jerks @ 135, Run 200, 30 Wallballs (20LB to 10'), 10 Burpees, Run 200, 30 KB Swings @55, 10 Hang Power Cleans @135, Run 200, 30 Ring Dips, 10 Turkish Get Ups @35, Run 200, 30 KB Snatches @55. Time was 23:10.
nfdmedic4
on Monday, May 20, 2013 at 05:38 pm
sore back
Am swim, 2400yds total

S&C:
Bench new PR @ 225

Linda- DL @ 235, bench @ 155, clean @ 120. Had to do the DL and Cleans with EZ curl bars here at the station. Only did 10-9-8 for Linda before calling it quits. My back is still tore up from the DL's last week. I got greedy last week going for a PR and my form went to crap. I'm paying for it now.
Congrats on the run Todd, that's AWESOME!!! Wish I could keep a sub 6 just for a 10k! haha
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