W.O.D.: Long Interval

Tuesday, July 02, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

3 - 3 - 3 - 3 - 3 - 3 - 3

Hang Power Snatch

Post loads 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 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 506


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (14)

Jane
on Monday, July 01, 2013 at 06:52 pm
How many times
I am starting in this endurance training, I donĀ“t know how many times can I do the 800 m?
Alan Pamayo
on Tuesday, July 02, 2013 at 05:52 am
L-INT Run
Run 3x800m (2min rest)
3:14
3:15
3:21
Robert
on Tuesday, July 02, 2013 at 06:24 am
Row (TUE): Repeat 800m until form/pace deteriorates
3:12 (2:00/500m), 3:12 (2:00), 3:14 (2:01), 3:19 (2:04), 3:19 (2:04)
Sam
on Tuesday, July 02, 2013 at 07:51 am
CFES&W
Warmup:
1000 Meter Row @ sub 2:15 pace
3 Rounds
5 Push Ups
5 Spidermans, each side
5 Shoulder Pass Throughs
5 Sotts Presses w/ PVC

Then:
Warmup of Press w/ Overhead Shoulder Mobility and Anterior Chain Hip Flexion Mobility Thrown in.

7 x 2 Press @ 100# for Dynamic Effort

Then:
12 Minute AMRAP
70# DB Swing
10 Push Ups
100 Meter Shuttle (broken into 4 x 25 Meter touch and goes)

TOtal Rounds :6 + 25 Meters of 7th Shuttle.
Alan Pamayo
on Tuesday, July 02, 2013 at 09:56 am
S&C WOD
Hang Power Snatch 3-3-3-3-3-3-3
95-115-125-135-145-155-155
Kaitlin
on Tuesday, July 02, 2013 at 09:56 am
RE:How many times
Jane-- You repeat 800m until your form/technique or pace deteriorates. If your technique starts to break down or you are not able to hold all repeats within 3-5 deviation window your workout stops. Do a good warm down and get ready for your endurance wod tomorrow.
Drew Mehringer
on Tuesday, July 02, 2013 at 11:23 am
CFE WOD
Male - 25 6'0/205
10x800 (3:00 Rest)
2:58
2:59
3:01
2:59
3:00
3:04
3:07
3:05
3:10
3:15
Brad Williams
on Tuesday, July 02, 2013 at 03:05 pm
7/2/13 WOD
Interval run this morning. 15 min warm-up (pace, dynamic stretch, drills), WK #5 cadence 4 x 90/2 rec. at 101-102 5:52 pace, went right into interval. 6 x 800/2 rec.- 2 at 7:35, 2 at 7:30, 2 at 7:24. 15 min. easy run/drill cool-down.

Kept intervals way slower than normal to know what pacing for Volklaufe 20k will feel like. Kinda tired to start them because I did cadence first, but things went well.

S&C shortly after. I can't Snatch well at all so I did 5 sets of Max Reps of Chin-Ups and 55# Goblet Squats. Not sure on reps, I didn't write them down.

Tempo bike this afternoon. 20 min. warm-up (spin, sprints), 2 x 20 min./5 rec., 10 min. cool-down.

Mobility work shortly after. Legs feel good. Not really tapering for Volkslaufe. Going to take it as a training day. Excited to see friends and run with some.
Joe Bags
on Tuesday, July 02, 2013 at 03:17 pm
What's the rest period between 800m repeats? Whatever you feel like?
Chad Brinkley
on Tuesday, July 02, 2013 at 04:58 pm
Run and Bike WODs
7/1: I did the Run WOD in the PM. 400 Warm Up + Drills; 5 x 800 with 2:00 Rest (3:19/3:13/3:14/3:13/3:19); 400 Cool Down + Mobility.

In the AM, I did the local S&C WOD: 8 BALL - 8 Rounds for time of 8 KB Swings @55, 8 Pull Ups, 8 Box Jump @24", 8 Thruster @95, 8 Knees to Elbow, 8 Deadlift @205, 8 Push Ups, 8 Push Press @95. Time was 39:02 RX.

7/2: I didn't read the site correctly and ended up doing a Bike WOD in the PM. Warm Up + Drills; 15 x 1/2 mile with 2:00 Rest (Intervals were all between 1:23 and 1:24); 6:00 Cool Down + Mobility.

In the AM, my box did a HERO WOD to honor the firefighters killed in the Arizona Wildfire. THE ARIZONA 19 - Run 100, 19 Hang Cleans @135, Run 100, 19 Burpee Toes to Bar, Run 100, 19 Ring Dips, Run 100, 19 Front Rack Stationary Lunges @135, Run 100, 19 Bar Facing Burpees, Run 100 , 19 Ring Push Ups, Run 100, 19 Push Jerks @135, Run 100, 19 Burpees, Run 100, 19 Ring Rows, Run 100, 19 Ring Rows, Run 100, 19 Burpees, Run 100, 19 Push Jerk @135, Run 100, 19 Ring Push Ups, Run 100, 19 Bar Facing Burpees, Run 100, 19 Stationary Front Rack Lunges @135, Run 100, 19 Ring Dips, Run 100, 19 Burpee Toes to Bar, Run 100, 19 Hang Cleans @135, Run 100. I scaled the weight to 115 and finished in 47:13.
Brad
on Tuesday, July 02, 2013 at 05:51 pm
Running Single Sport
2x800 (2:00 Rest)
3:30
3:37
Brad Smith
on Tuesday, July 02, 2013 at 07:00 pm
3s bike wod
0.5 mile repeats with 2:00 rest (1:16, 1:17, 1:19, 1:16, 1:23, 1:16)
Nubiaska
on Tuesday, July 02, 2013 at 08:58 pm
Running Single Sport
2x933 + 10x36" box jumps
3 min rest
4:35
4:38
D-Rob
on Tuesday, August 20, 2013 at 03:42 pm
7/2/13 (8/20/13)
No car today while traveling for work so couldn't get to local affiliate. Runs outside around park.

3 x 3:00 85% no idea of distance. 2:00 recovery.
Comments are closed for this post.