W.O.D.: Short Interval

Thursday, June 13, 2013 • EnduranceShort 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:

"Tabata"

Swim (THU): 8 x 20sec on : 10sec off, use pool or open water

Bike (THU): 8 x 20sec on : 10sec off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x 20sec on : 10sec off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (THU): 8 x 20sec on : 10sec off, if on C2 use meters or watts

Ruck (THU): 8 x 20sec on : 10sec off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (SAT): 8 x 20:10, use pool or open water

Bike (OFF): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (FRI): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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


CrossFit 506 hosts a CrossFit Endurance Seminar June 29th-30th


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Comments (3)

Brad Williams
on Thursday, June 13, 2013 at 04:04 pm
6/13/13 WOD
Interval swim this morning. Did the TOSH Series because I skipped it Monday. 400m warm-up (swim, kick drills, pull drills). #1-52,1:56,4 min., #2- 53,1:58,4:02, #3- 56,2:01,4:01. 400m cool-down.

Mobility after school. Flossed out the hammies some and stretched the arms and back out. 1 more week of school then hopefully I can get some time to get some swim lessons to help me out some.
Chad Brinkley
on Thursday, June 13, 2013 at 05:13 pm
Run WOD
I did the Long Interval Run WOD from earlier this week this AM: 600 Warm Up; Tosh - 3 Rounds of 200, 400, 600 with 1:1 work:rest (splits were 43, 1:28, 2:16, 42, 1:27, 2:13, 43, 1:27, 2:15), 1200 Cool Down + Mobility.

Crossfit rest day for me today.
PLA
on Thursday, June 13, 2013 at 06:33 pm
Run (Rx):

45 min mobility

0.79 k total distance

Was going to skip run and just do mobility, but felt so good after that I went for it. Not very fast runs but solid form through all intervals.
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