W.O.D.: Short Interval

Tuesday, July 23, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00:

5 - Strict Chin Ups

10 - Box Jumps (24")

25 - Double Unders

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 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.


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Comments (12)

Steve1981
on Tuesday, July 23, 2013 at 08:43 am
5 1/3 rounds
Chris W
on Tuesday, July 23, 2013 at 09:18 am
Run times
Kaitlin, about a week ago there was a discussion about the 3:1 rest. One person said that they were doing 800 meters in 12 mins and you said they should scale back because that was too long. What are the times we should be hitting for short and long intervals. I've been doing run/walk to hit the distance. I'm not sure what to scale back to. Thanks.
Kaitlin
on Tuesday, July 23, 2013 at 09:33 am
RE: Run times
Chris--
You want to learn the skill first,do the skill faster, then add distance last.
I would recommend start with shorter intervals so you can run the complete distance. Email me kaitlin@crossfitendurance.com and we can look at it more.
Hunter
on Tuesday, July 23, 2013 at 10:39 am
WoD
6 rds + 15

Fun WoD.

Raced a very hot 5K on Saturday, so yesterdays intervals were terrible. Did 3 and felt myself slow down.

Today I'll sub the bike for the swim, because it's storming here.
Greg Enochs
on Tuesday, July 23, 2013 at 12:17 pm
WOD
8rds + 5 chin ups
Brad Smith
on Tuesday, July 23, 2013 at 02:27 pm
3s run wod
200 meter repeats with 1:00 rest (29:38, 32:00, 30:65, 30:91, 30:39, 30:87, 31:43)
Herbert
on Tuesday, July 23, 2013 at 02:41 pm
7 rounds
Brad Williams
on Tuesday, July 23, 2013 at 03:56 pm
7/23/13 WOD
Component Swim to start. 4 sets of 100m Kick, 50m Swim, 100m Pull, 50m Swim- 29:04 min. 1 hour Spin Class(endurance) 10 min. after, and 20 min. easy Run last; 9:00 min. pace.

Did 250m C2 Rower Sprints to sub for running this afternoon. We had storms here in Canton, MI. 10 min. Warm-Up (easy row, dynamic stretching), 8 x 250m/1 rec.- 50-52 sec. 7 min. easy row Cool-Down.

Strength & Conditioning a few minutes later. 20 inch. Box/Subbed Tuck Jumps for DU's.
7 sets + 5 Chin-Ups + 10 Box Jumps + 23 Tuck Jumps.

Smashes and stretching for mobility work after. I forgot how bad sprints on the C2 hurt. It has been a while since I've done those.
Alan Pamayo
on Tuesday, July 23, 2013 at 04:07 pm
S-INT Run
Run 6x200m
35,36,36,37,36,41s
Jan Matilainen
on Tuesday, July 23, 2013 at 04:21 pm
Rounds & rounds
CFE STRENGTH & CONDITIONING WOD, 9 Rounds. Had to scale the box (Did the WOD in nearby Parkour park) and double unders to singles.

RUN:
10x200m 41-43 sec each.
Alan Pamayo
on Tuesday, July 23, 2013 at 05:46 pm
S&C WOD
WOD RX'd
6 Rounds + 2 Pull Ups
Matt Gw
on Tuesday, July 23, 2013 at 06:50 pm
Wod
S&C - 7 rounds, 3 double unders

Endurance - 0:44, 0:42, 0:43, 0:44, 0:44, 0:47, 0:46, 0:46
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