W.O.D.: Long Interval

Thursday, July 11, 2013 • EnduranceLong 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:

Swim (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Bike (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Run (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Row (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Ruck (THU): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on , 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Thursday is the 3S rest day

Swim (SAT): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Bike (OFF): OFF

Run (FRI): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

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


Less Milage, More CrossFit


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Comments (3)

Brad Smith
on Thursday, July 11, 2013 at 05:54 am
3s bike wod
4:00 on, 4:00 off, 4:00 on, 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on (between 1.45 and 1.5)
Brad Williams
on Thursday, July 11, 2013 at 09:50 am
7/11/13 WOD
Run-Bike-Run this morning. Tempo run first- 5 minute warm-up (easy run, dynamic stretch), 20 minutes at 7:40 pace, 45 min. Spin Class (Threshold Interval), 5 x 2 min./2 rec at 7:19 pace. Mobility work after.

Pretty good run this AM. Tempo run felt good as did the intervals.
More mobility work after trip to parents.
Travis
on Thursday, July 11, 2013 at 12:53 pm
3S - Run
4:00 on (1.04km)
4:00 off
4:00 on (1.01km)
3:00 off
4:00 on (0.94km)
2:00 off
4:00 on (0.92km)
1:00 off
4:00 on (0.89km)

Total distance (incl. "off" times) = 6.69km
Wanted to maintain 1km/interval but fell off pace for the last 3 intervals. Next time!
Comments are closed for this post.