W.O.D.: Short Interval

Tuesday, May 21, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

2 - Rope Climbs

15 - Ring Dips

15 - Toes To Bar

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.


Pablo Medina, CrossFit Santiago


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Comments (12)

Alan Pamayo
on Tuesday, May 21, 2013 at 06:33 am
S-INT Ruck
Ruck 6x1:30 @59 lbs
308m
318
330
308
308
280
TOTAL: 1852m
Jason Thurow
on Tuesday, May 21, 2013 at 07:24 am
Swim Drill
I had my first swim lesson today since I was a kid and the instructor noticed I was over-rotating...to the point I would look to the clouds when I took a breath. A good drill to correct this is to swim holding a stick in front of you. Hope this helps
Robert
on Tuesday, May 21, 2013 at 08:18 am
Row (TUE): :90sec on / :90sec off, until form/pace deteriorates
425m (1:46/500M), 419m (1:47), 416 (1:48), 410 (1:50)

I feel like I've had a bit of a physically weak feeling going into my workouts lately (esp. during evening workouts), likely due to low carb consumption during the day. I eat strict paleo during the week and have even limited my fruit/nut intake due to wanting to get leaner. Has anybody else dealt with this issue?
Alan Pamayo
on Tuesday, May 21, 2013 at 10:07 am
S&C WOD
WOD RX'd (15' Rope Climb)
17:48
Travis
on Tuesday, May 21, 2013 at 12:15 pm
SI Bike
5x90s

275Watts
232W
235W
250W
246W
PLA
on Tuesday, May 21, 2013 at 02:13 pm
Run:

6 x 600m (around block) while spotting friend doing Linda. Rest times varied but roughly 1:1.
Brad Williams
on Tuesday, May 21, 2013 at 04:13 pm
5/21/13 WOD
Interval run this morning. 14 min. warm-up (pace, drills, dynamic stretch). 8 x 90/90 rec. .24,.23,.23.,23,.23,.22,.23,
.23. Did these up the overpass that is outside my apartment. Fastest I've ever taken this hill and pleased with my progress. 12 minute cool-down (easy running, drills).

Did yesterday's Gymnastics WOD for strength & conditioning. 10 sets of 10 Squats, 5 One Armed Push-Ups (each arm). Did 1 arm Push-Ups on knees. 8:28 minutes.

30 min. Spin on Bike after school along with mobility work. Felt tired at school today with a little headache. Probably dehydrated because it was 75 and high humidity this morning when running. Definitely need to drink more and get in more electrolytes. Not use to the heat/humidity yet.
PLA
on Tuesday, May 21, 2013 at 04:25 pm
Robert
I've been dealing with this as I'm trying to lean up also. I cycle my carbs having basically none MTWFS and fuel up on Thu and Sun. I am really tapped the days before fueling up but feel awesome the days after. I also work out fasted in the morning on some coffee. No fruit but I keep my fat intake high which i think helps. So far no significant drop in performance but I can tell I'm right on the edge.
Chad Brinkley
on Tuesday, May 21, 2013 at 05:17 pm
Swim WOD
I did a Swim WOD this PM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 8 x 90 Seconds on with 90 seconds rest (distances were roughly 90-95 yards per interval), 400 Cool Down (100 Pull, 100 Kick, 200 FS) + Mobility.

I did the local S&C WOD this morning:
Strength: Bench Press 7x4, perform 7 Toes to Bar after each set (115, 135, 145, 155, 165, 175, 180).
Conditioning: 21-18-15-12-9-6-3 reps for time of Uneven Alternating Push Ups with one hand on a 35 LB Plate (L=1, R=2) and KB SDHP @70. Time was 8:38 RX.
Brad Smith
on Wednesday, May 22, 2013 at 05:25 am
wod
Did a wod from a week or so ago. I saw it posted and thought it looked fun, but I was sick and couldn't do it so decided to give it try today.

12:00 amrap of run 200 meters, 25 air squats (8 rounds plus 200 meters).

I was right...it was fun!
Von
on Wednesday, May 22, 2013 at 06:03 am
S&C WOD
RX: 20' Rope. 15:24. That last rope climb was a bitch!!
Robert
on Wednesday, May 22, 2013 at 08:02 am
Thanks PLA I might give that a try.
Comments are closed for this post.