W.O.D.: Long Interval

Monday, June 10, 2013 • EnduranceLong Interval

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

21 - 15 - 9

Bench Press (135/95)

Pull Ups

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:

"Tosh"

Swim (TUE): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio

Bike (TUE): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio

Run (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Row (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Ruck (TUE): 3 x (400m, 800m, 1200m) recover 1:1 work/recover ratio, 65# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tosh"

Swim (MON): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio

Bike (WED): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio

Run (TUE): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

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


Full Potential Endurance hosts a CrossFit Endurance Seminar June 22nd-23rd


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Comments (9)

Jp
on Monday, June 10, 2013 at 07:47 am
Did the swim in 20 min, was a lot tougher than I thought it would be. Did the WOD in 8:27 and was feeling that also. Great workout.
Adam Thomas
on Monday, June 10, 2013 at 11:25 am
Glad to see some bench press
6:39 RX on the WOD. We don't get to bench very often. Glad it was in there today.
PLA
on Monday, June 10, 2013 at 12:12 pm
Strength (Rx): 405 x 1

S&C (Rx): 3:45

Finally able to put some weight on this toe. Running will be a different story I'm sure.
Noah
on Monday, June 10, 2013 at 03:07 pm
S&C WOD as Rx'd: 6:55
Brad Williams
on Monday, June 10, 2013 at 03:51 pm
6/10/13 WOD
Drill/skilled based swim this morning. 100m swim, 200m Pull Drills, 300m Kick Drills, 400 6-3-6 Drill w/Fins, 300m Pull Drills, 200m Kick Drill, 100m swim.

Strength after. Squats- 155#/2 sets/5 reps, 160#,165#,170#/3 Reps, 185#/2 reps, 195#,200#/1 rep.

Hour spin after school which helped stretch legs out some. Mobility after.

Feeling lots warmer today and a lot better.
Joe Lee
on Monday, June 10, 2013 at 04:19 pm
S&C (Rx): 4:53

Had to move the bar/bench to do pull-ups...
Chad Brinkley
on Monday, June 10, 2013 at 04:24 pm
Ironman Kansas 70.3
I followed the CFE taper plan last week.

I did Ironman Kansas 70.3 on 6/9/2013.
1.2 Mile Swim (40:35)
T1 (4:33)
56 Mile Bike (3:14:05)
T2 (3:58)
13.1 Mile Run (2:10:54)
Finish time was 6:14:08.

Not my fastest 70.3, but I was pretty happy with the results. I used 3 Fuel on the bike and sport drink from the aid stations on the run. Energy held up well all the way to Mile 11 of the run. I started to fade at the end but I didn't crash.

I did 20 minutes of mobility work after the race. I followed up with S&C Recover this afternoon. I'm feeling pretty good right now.

Many thanks to CFE! I love a program that allows me to finish endurance events with fewer hours of training, fewer injuries, and faster recover times.

12 weeks to my first 140.6 Race - Ironman Wisconsin. I will likely do some longer brick WODs on the weekends to get more opportunities to nail my nutrition plan down. Nutrition has been my major downfall at any race longer than 2 hours. I can't afford to have a nutrition failure at my first Ironman.
Alan Pamayo
on Monday, June 10, 2013 at 06:34 pm
S&C WOD
ME Back Squat 1RM
345 lbs

WOD RX'd
6:42
Burnsy
on Tuesday, June 11, 2013 at 06:53 am
Monday, June 10, 2013
Strength: ME HBBS - 300lbs while maintaining proper form and function.

Conditioning: WOD - 3:09
Comments are closed for this post.