W.O.D.: Long Interval

Friday, July 26, 2013 • EnduranceLong Interval

STRENGTH:

ME: Shoulder Press

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

10 - Overhead Squats (95/65)

20 - Ring Dips

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 (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Ruck (THU): Repeat 800m, recover 3:00 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 (FRI): Repeat 800m, recover 3:00 until form/pace deteriorates

Bike (OFF): OFF

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

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


Adrien Tapia is an Athlete Cell athlete


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Comments (7)

Corey
on Thursday, July 25, 2013 at 07:44 pm
Long Intervals
Made 4 rounds. Not sure how much degradation is permitted in form/time, but I am sure I hit it.
Rd1- 3:12
Rd2- 3:25
RD3- 3:34
Rd4- 3:28

this is the first time I have done any running in almost a year. BW-102kg
Brad Williams
on Friday, July 26, 2013 at 06:08 am
7/26/13 WOD
800m Swim along with lots of drills this morning. 550m Warm-Up (Statue of Liberty, Float & Paddle, 5 Beat Kick, Kick w/Fins, Swim), 800m- 15:46 min./3 rec. 650m Cool-Down doing the same drills.

Strength Recovery after. Hamstrings/Low Back were kinda tight from the biking and running yesterday. Smashes and flossing after. Gonna get more mobility this afternoon.
Paul
on Friday, July 26, 2013 at 06:51 am
3S Distance
Just to make sure, are we really supposed to swim 800m? These intervals take much longer than running 800m, and it's difficult to complete many intervals. Just wanted to check as it seems the two don't compare.
ChrisD
on Friday, July 26, 2013 at 07:11 am
7/26/13 WOD
Strength: ME Press 135 1RM

WOD: 12:29 3 rounds for time:
65lbs ovhd sqt 10reps
20 ring dips
Sean Purcell
on Friday, July 26, 2013 at 11:29 am
Today's WOD
Relatively new to CF Endurance. When the ME just gives a lift like today (Shoulder Press), what are we looking to accomplish? Single reps? As many reps as possible? Thanks!
Chris Della Fave
on Friday, July 26, 2013 at 01:51 pm
7/26/13 WOD & Interval
WOD: 12:29 - 65lbs OHD x 10
20 Ring Dips
3 rounds

Long Interval - R1: 3:06
R2: 3:05
R3: 3:12
Kaitlin
on Friday, July 26, 2013 at 10:39 pm
RE Today's wod
Sean--
From the FAQ:
ME = 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)
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