W.O.D.: Long Interval

Thursday, May 23, 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): 4:00 on / 3:00 off, until form/pace deteriorates

Bike (THU): 4:00 on / 3:00 off, until form/pace deteriorates

Run (THU): 4:00 on / 3:00 off, until form/pace deteriorates

Row (THU): 4:00 on / 3:00 off, until form/pace deteriorates

Ruck (THU): 4:00 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 (SAT): 4:00 on / 3:00 off, until form/pace deteriorates

Bike (FRI): 4:00 on / 3:00 off, until form/pace deteriorates

Run (THU): 4:00 on / 3:00 off, until form/pace deteriorates

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


Jeff Ford, CFE Coach from Less Milage, More CrossFit endurance team, Bay to Breakers


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Comments (3)

Brad Williams
on Thursday, May 23, 2013 at 04:01 pm
5/23/13 WOD
Tempo Run this morning on the treadmill. 15 minute warm-up (pace, dynamic stretch, jump ropes, sprints), 48 minutes for the tempo run. Alternated 10 min. flat at 7:19-7:24 pace and 5 min. 10 min. pace at 6% and 2 x 8 min. pace at 3%. 10 min. easy run, drill cool-down.

Mobility after school. Happy with pacing on longer tempo run. Things coming along.
PLA
on Thursday, May 23, 2013 at 05:49 pm
Run L-Int (Rx):

1.02 km
1.01 km
1.00 km
Brad Smith
on Thursday, May 23, 2013 at 06:00 pm
3s run wod
4:00 on, 3:00 off

1100 meters
1100 meters
1150 meters
Comments are closed for this post.