W.O.D.: Long Interval

Monday, July 01, 2013 • EnduranceLong Interval

STRENGTH:

ME: Squat

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00 Of:

15 - Goblet Squats (55/35)

30 - Sit Ups

Post number of rounds 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 800m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates, 50# 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 800m, recover 2:00 until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

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


CrossFit Endurance Seminar CrossFit Austin PD


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Comments (10)

MConner
on Sunday, June 30, 2013 at 06:07 pm
CFE Trainer's course
Great course ran by Marc Homan. Thoroughly enjoyed it and will start to implement the principles now that I understand them better. The facility was great and comfortable. Such a high standard for other locations to live up to!
t.a. barnhart
on Sunday, June 30, 2013 at 08:37 pm
squats?
air squats? back squats? front squats? i've no idea what this is supposed to be. sit in a squat for 10 minutes?
Robert
on Monday, July 01, 2013 at 07:41 am
Rest Periods
When there is no prescribed resting period is it up to the athlete how long to rest between intervals?
Celester Harrison
on Monday, July 01, 2013 at 08:46 am
CFE Trainer's course
Great facility and location. Instructor made course enjoyable on both levels has a potential coach and athlete. CFE is a must course to attend in order to broaden your knowledge base as coach and competitive athlete.
Kaitlin
on Monday, July 01, 2013 at 10:24 am
RE:Squats
ME Squats= Max Effort
Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient way and improve motor coordination (your body’s “wiring” for using muscle). During max effort we are primarily training muscles rather than movement. I will clarify. The purpose of an agility ladder is training a movement. Heavy squat is for training muscles. (Synergy Athletics)
Squats=back squat
Kaitlin
on Monday, July 01, 2013 at 10:25 am
RE: Rest Periods
Robert--
Yes, the athlete determines their recovery time. At most 2:00 between sets.
Robert
on Monday, July 01, 2013 at 10:55 am
RE: RE: Rest Periods
Thank you Kaitlin
Brad Williams
on Monday, July 01, 2013 at 04:26 pm
7/1/13 WOD
Worked on my strength this morning because I kind of neglected that last week. Squats- 135#/2 sets/10 reps, 150#/7 reps, 160#,170#/5 reps, 185#,195#/3 reps, 210#,220#/1 rep. 5 sets- alternated 30 sec. with no rest- 55# Barbell Rows, Hang Leg Raises (don't know reps). Same scheme for Pull-Ups (blue band, Plank Hold.

Open water swim this afternoon. 2800m-3000m (not sure on distance)-
54:58 min. Used my wetsuit and felt pretty good. Really happy with a sustained swim of that length.

Skipped the bike ride after swim. I felt good physically, but kind of tired mentally after long WOD yesterday. Sometimes a mental break is better than anything.

Muscle smashes of the foam roller and lacrosse ball after. Going to work on my pacing for the 800's tomorrow because I'm competing in the Volkslaufe 20K Thursday and wanna know what 7:35-7:40 pace will feel like.
Alan Pamayo
on Monday, July 01, 2013 at 05:05 pm
S&C WOD
ME Back Squat 1RM
355 lbs

WOD RX'd
7 Rounds + 5 Sit Ups
D-Rob
on Monday, August 19, 2013 at 03:20 pm
7/1/13 (8/19/13)
Started back on today per BMac. 1st full day back from 5 week layoff due to chronic Lyme disease.

ME Squat:

Warmed up to 405lb, didn't feel right. Stayed at 405 for 1.1.1.

S&C:

6 + 15
Slowest sit-ups in America.
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