W.O.D.: Long Interval

Tuesday, June 11, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 15:00 Of:

10 - Overhead Squats (95/75)

20 - Sit 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.


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Comments (9)

Drew
on Monday, June 10, 2013 at 08:46 pm
Bike Resistance
I dont have the Airdyne bike; but is there a certain level of resistance I should set the bike at?
Bill Lynn
on Tuesday, June 11, 2013 at 06:11 am
PSA
As much as I appreciate all you do for my fitness and running, I don't think this picture sends out a good message. Please, do not try this at home.
Burnsy
on Tuesday, June 11, 2013 at 09:15 am
Tuesday, June 11, 2013
Strength & Conditioning: Rx 5 rds with 1 minute remaining. Right arm went numb so did not attempt 6th rd.

Peripheral strength work: 25 1 arm DB snatches (each arm) @ 50lbs. Not timed.

Endurance work in P.M.
Tony H
on Tuesday, June 11, 2013 at 12:43 pm
Gjuteriet Crossfit Sweden
Did the CFE course in Stockholm Sweden last year. Run a couple of trailrace, and than came out of shape. Now i´m starting to train for real again. looking for my times to get better.

Today´s run:


1. 00:37 1. 00:38 1. 00:38
2. 01:29 2. 01:26 2. 01:26
3. 02.36 3. 02:22 3. 02:22

Pretty hard to start with this. Really good shit!
Alan Pamayo
on Tuesday, June 11, 2013 at 02:01 pm
L-INT Ruck
Tosh Ruck @66 lbs
#1- 2:23, 5:04, 7:57; Total- 15:24
#2- 2:28, 5:13, 8:20; Total- 16:00
#3- 2:26, 5:27, 8:20; Total- 16:13
Brad Williams
on Tuesday, June 11, 2013 at 04:08 pm
6/11/13 WOD
Interval run this morning. 14 minute warm-up (pace, drills, dynamic stretch, sprints), #1- 44,1:29,2:26. #2- 42,1:26,2:22. #3- 43,1:26,2:29 min. 7 min. drill cool-down.

Did Saturday's S&C WOD shortly after. 75 Sit-Ups, 150 Squats, 75 Sit-Ups- 9:57 min.

30 min. Spin on bike to relieve hamstrings and mobility after. Efficient morning!

Legs didn't respond as well as I wanted them too for the run. Today was my first intense WOD since last Wednesday and tapering, the hypothermia (from swim at tri Sunday) all got worked out this morning hopefully.
PLA
on Tuesday, June 11, 2013 at 04:30 pm
S &C (Rx): 10 rounds

Core is destroyed. Using bands to mobilize before now. Its making a huge difference
Chad Brinkley
on Tuesday, June 11, 2013 at 05:34 pm
Swim WOD
I did the Swim WOD this PM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), Tosh (3 rounds of 50, 100, 200 with 1:1 work to rest; times were 48, 1:41, 3:43, 48, 1:40, 3:36, 48, 1:43, 3:37), 150 Cool Down + Mobility.

This AM, I did the local S&C WOD: 100' Walking Lunges, 50 Sit Ups, 50 Wallballs (20 LB to 10'), 50 Alternating 1 Arm KB Snatch @55, 100 Double Unders, 50 Paralette Push Ups, 50 Box Jump @20", 50 KB Swings @55, 100' Burpee Broad Jumps. 25:20 RX.
Alan Pamayo
on Tuesday, June 11, 2013 at 06:21 pm
S&C WOD
WOD RX'd
9 Rounds + 13 Sit Ups
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