W.O.D.: Long Interval

Tuesday, May 28, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 10:00 Of:

8 - Front Squats (135/95)

20 - Double Unders

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): Repeat 250m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Row (TUE): Repeat 1000m, recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:00, 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 (TUE): Repeat 250m, recover 3:00, until form/pace deteriorates

Bike (OFF):

Run (MON): Repeat 800m, recover 3:00, until form/pace deteriorates

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


Memorial Day Murph at CrossFit Incendia


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Comments (4)

Travis
on Tuesday, May 28, 2013 at 12:12 pm
LI Bike - Metric Version
5min @ 50W
5min @ 100W

4x1km @ (275, 250, 200, 225)W
recover 1km @ 100W

2.5min @ 100W
2.5min @ 50W

Started off too hard, had to HTFU to get to 4 intervals. Definate indication that a day of rest is needed.
PLA
on Tuesday, May 28, 2013 at 02:12 pm
S&C (Rx): 7 rounds

Wrist still hurting from bike spill.
Brad Williams
on Tuesday, May 28, 2013 at 03:43 pm
5/28/13 WOD
Interval run this morning. 15 min. warm-up (pace, stretch, drills, and sprints). 4 x 800m/3 rec. 6:44 pace for each (treadmill), 3 sets of CF Mainsite WOD 200m sprint-400m run at 5 min. 6 min pace 200/6:58 400m all 3 sets. 10 min. cool-down.

30 min. Spin on bike after.

Strength & Conditioning after school. Subbed 16 50# Goblet Squats for Front Squats and Tuck Jumps for DU's. 7 sets + 2 Goblet Squats.

Mobility after. Tough WODS today. Mixing CF Run into 800's added to the difficulty.
Chad Brinkley
on Tuesday, May 28, 2013 at 05:04 pm
Run WOD
I did the Run WOD this PM: 400 Warm Up + Drills; 6 x 800 meters with 3:00 Rest (Times were 3:20, 3:19, 3:20, 3:18, 3:17, 3:20), 400 Cool Down + Mobility. I was very slow today, but at least I was consistent. I will attribute some of slow times to the 18-20 MPH wind.

In the AM, I did the local S&C WOD:
Strength: 7 x 1 Power Clean (95, 115, 135, 155, 165, 175, 185PR)
Conditioning: ANNIE ARE YOU OK? - 21-15-9 Reps for time of Calorie Row, DB Thruster (2x40LB), Medball Squat Clean @20, KB SDHP @70, Wallballs (20 LB to 10'), Burpees. Time was 21:39 RX.
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