W.O.D.: Short Interval

Monday, July 22, 2013 • EnduranceShort Interval

STRENGTH:

DE: Box Squat 8x2 @ 55% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

10 - Front Squats (115/85)

400m Run

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 (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Bike (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Row (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 200m, recover 1:00 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 (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Bike (WED): Repeat 200m, recover 1:00 until form/pace deteriorates

Run (MON): Repeat 200m, recover 1:00 until form/pace deteriorates

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


Taking the Long Road: Why CrossFitters and Endurance Athletes Alike Benefit from the Same 12-Week OLY Program


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Comments (14)

Evan
on Monday, July 22, 2013 at 04:19 am
No weight room
I'm going to be w/o access to a barbell for several months, I'll have a bike, kayak, trails, pull up bar, rings, some rocks, and maybe a Kettlebell. I guess I have two options, either modify these WODS or do a gymnastic based program + CFE WODS.

Is there anyway I could modify the WODS to work with the equipment I have? (Pistols instead of squats, HeSPU instead of press, etc)

Or, does anyone know of a gymnastic based program I could follow along with the CFE WODS?

I know mixing programs is frowned upon, but I feel a gymnastic focus along with the CFE run/bike/kayak would be my best option, and maybe not all that bad?
Brad Williams
on Monday, July 22, 2013 at 06:04 am
7/22/13 WOD
Interval swim this morning. Scaled intervals to 2 min. instead of 200m because it would take me close to 4 min. for 200m.

400m warm-up (Swim, kickboard, streamline kick, skulling), 10 x 2 min./1 rec.- 1167m (not sure on Ind distances. I stopped and waited for next Int. to start), 500m cool-down (Alt. swim, kick, and pull).

S&C a few minutes after. Box Squat- 100#. Did core work instead of circuit because my hamstrings were still kind of sore from trail TT day before.

Stretching and smashes for mobility. Will get more muscle smashes in later.
Sdcubn67
on Monday, July 22, 2013 at 08:31 am
S&C
11:07 95#
Drew
on Monday, July 22, 2013 at 10:50 am
No weight room
Evan - you may not have barbells, but it sounds like you have access to the original heavy lifting - tree trunks and rocks... still, if you want programing that doesn't' require equip, it's hard to beat the "SOF Candidate WOD" series at sealfit dot com
Alan Pamayo
on Monday, July 22, 2013 at 11:37 am
S&C WOD
DE Box Squat (13") 8x2 on :45
RX'd @185 lbs

WOD RX'd
9:32
Hutt
on Monday, July 22, 2013 at 11:44 am
Back from injury
Rxd 13:55
PP: 5x5 155lbs
Steve1981
on Monday, July 22, 2013 at 12:58 pm
I didn't pay attention to the FAQ/synergy athletics and went heavy on the DE box squats. 185. Well, heavy for me. I see you out there Alan, Pfaff and Co.

WOD 9:54
Jimmy G
on Monday, July 22, 2013 at 03:26 pm
7/22 S&C
DE: 209#
WOD- 11:43 RX
Matt Gw
on Monday, July 22, 2013 at 03:53 pm
S&C Wod
DE: Back Squat - 140#
Wod - 10:00 rx
Melcher
on Monday, July 22, 2013 at 05:47 pm
WOD
Rx 12:15 using treadmill 7.5-8.2 mph
Steve1981
on Monday, July 22, 2013 at 05:57 pm
200 M repeat
36.68/34.37/35.88/35.47/36.31/35.69/40.74(F)
Greg Enochs
on Monday, July 22, 2013 at 09:39 pm
S & C WOD
13" Box on the minute @ 165

WOD: 10:05 RX
Dave
on Tuesday, July 23, 2013 at 03:38 am
S&C WOD
Box Squat: 185
Wod: 9:12 rx
Jonathan
on Thursday, July 25, 2013 at 02:48 pm
S&C WOD
WOD 10:12 RX
Comments are closed for this post.