W.O.D.: Short Interval

Monday, June 03, 2013 • EnduranceShort Interval

STRENGTH:

DE: Box Squat 8x2 @ 70% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

"Elizabeth"

21 - 15 - 9

Clean (135/95)

Ring Dips

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 :60 on / :45 off, until form/pace deteriorates

Bike (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

Run (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

Row (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

Ruck (TUE): Repeat :60 on / :45 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 (MON): Repeat :60 on / :45 off, until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

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


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Comments (7)

Brad Williams
on Monday, June 03, 2013 at 08:20 am
6/3/13 WOD
That little guy can probably swim better than me.

Tempo/Interval swim this morning. 500 negative split to start. 5:14 250m/5:05 250m- 10:19 min. total. 5 x 1/45 rec.- 59m,58m,60m,60m,57m. 350m Drill Down. Kick (streamline, head lead), Pull (Buoy, Fist), Fins.

Strength & conditioning shortly after. Did the Crossfit Football WOD first. Scaled it to 500lbs. total using 1 rep of the following lifts- Press- 100#, Deadlift- 200#, Squat- 200#. Took me 10 sets/12:24 minutes. Wanted to get something kinda heavy in today since I didn't get any strength work in last week.
Did Saturday's CFE S&C WOD after- 3 sets of 25 Push-Ups and 25 GHD Sit-Ups- 5:55 min.

Will get mobility work in when I get home from school today and some during lunch. First triathlon of the season on Sunday so scaling things down this week.
Brad Smith
on Monday, June 03, 2013 at 11:01 am
3s swim wod
Swim: 50 meter repeats with 1:1 rest (43, 44, 44, 44, 45, 43, 44). Could have done more, but the pool was closing.

For time: Elizabeth 21-15-9 clean 95#, ring dips (3:30, 3:04, 2:19 - 8:54)
PLA
on Monday, June 03, 2013 at 02:24 pm
Strength (Rx): 275lbs on :60

S&C (Rx): 11:52
Alan Pamayo
on Monday, June 03, 2013 at 02:45 pm
S&C WOD
DE Box Squat (12") 8x2 on :45
RX'd @235 lbs

Elizabeth RX'd
7:18
C.L.
on Monday, June 03, 2013 at 02:54 pm
S / S&C
Box squat: 205 as rx'd

Elizabeth: 7:03 as rx'd
Burnsy
on Monday, June 03, 2013 at 03:49 pm
Monday, June 3, 2013
Box Squats @ 185. Elizabeth @ 7:28 with bar malfunctions mid-WOD. Day 3 training for my first triathlon in 90 days. CF'ing and strength training since 2008.
Swift
on Tuesday, June 04, 2013 at 05:42 pm
Monday June 3
185 on Boz squats

S&C: 4:07 RX'd
Comments are closed for this post.