W.O.D.: Long Interval

Friday, June 21, 2013 • EnduranceLong Interval

STRENGTH:

DE: Floor Press 7x3 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

15 - Chest to Bar Pul Ups

30 - Box Jumps (20")

60 - 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:

Swim (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Bike (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Run (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Row (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Ruck (THU): Repeat 4:00 on / 3:00 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:

Friday is a 3S Rest day

Swim (OFF): OFF

Bike (THU): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Run (SAT or Tempo): Repeat 4:00 on / 3:00 off, until form/pace deteriorates

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


Steve Piatelli, 2:00 PR on his 5K this past weekend 19:32

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


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Comments (4)

JQ
on Friday, June 21, 2013 at 10:38 am
SS Swim
Off

Strength:
DE: Floor Press 7x3 @ 65% 1RM
135#

S&C:
3 Rounds For Time:
15 - Chest to Bar Pul Ups
30 - Box Jumps (20")
60 - Sit Ups
14:31
JRS
on Friday, June 21, 2013 at 02:52 pm
Dear CFE gurus:

I know this programming is awesome for endurance athletes, but is CFE an effective program for sprinters too (60m-400m athletes)?
Brad Williams
on Friday, June 21, 2013 at 04:29 pm
6/21/13 WOD
Interval swim this morning. 6 x 4 min./3 rec.- 2 x swim- 205m,204m. 2 x Kick- 145m,144m. 2 x Pull- 181m, 178m. 700m cool-down- 200m swim, 200m Kick Drills, 200m Fins, 100m swim.

Felt good from the start so I skipped warm-up. Used the components for this to get some variety and kind of work weaknesses. I still have a lot of work to do with my swim. Now that school is out I can hopefully find some time to get in a few lessons.

Strength & conditioning after school. Went heavy today since I've neglected strength for a while. Deadlifts 5 sets/5 reps- 200,200,210,215,225#. Overhead Press- 5 sets/5 reps- 95,95,105,110,115#. Squats- 150,150,155,160,165#. Circuit- 14:58 min. which hurt a lot.

Strength has really dipped since 1/2 IM training and putting in more volume. Went deep for Squat than I ever have and that is why I went liter.

Foam roller smashes and stretching after. Great training day today.
PLA
on Friday, June 21, 2013 at 06:06 pm
Strength (Rx): 165lbs

S&C (Rx): 9:40
Comments are closed for this post.