W.O.D.: Long Interval

Monday, July 29, 2013 • EnduranceLong Interval

STRENGTH:

ME: Box Squat

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


CFE STRENGTH & CONDITIONING WOD:

Every Minute On The Minute For 12:00:

2 - Hang Cleans (85% 1RM)

Post load 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 1000m, recover 5:00 until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 5:00 until form/pace deteriorates

Run (TUE): Repeat 1M, recover 5:00 until form/pace deteriorates

Row (TUE): Repeat 1600m, recover 5:00 until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 5:00 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 (WED): Repeat 1000m, recover 5:00 until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 5:00 until form/pace deteriorates

Run (MON): Repeat 1M, recover 5:00 until form/pace deteriorates

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


Performance Under Pressure Part 2 – Managing the Beast


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Comments (10)

Tebedo
on Monday, July 29, 2013 at 04:40 am
Long interval
3 x 1 mile
6:13
6:05
6:20
Brad Smith
on Monday, July 29, 2013 at 05:35 am
Triathlon Results
Race number 5 of the year: The Village Tri 800 meter swim, 16 mile bike, 4.4 mile run (14:30, 43:14, 29:57: 1:33:19). Race rankings: Swim: 20. Bike: 11. Run: 9. Age: 2. Overall: 8.

Thanks CFE for the great workouts!!
Brad Williams
on Monday, July 29, 2013 at 06:07 am
7/29/13
Swim this morning. 600m Warm-Up (mobility, drills- 5 Beat Kick, Kick w/fins, float & paddle, statue of liberty), 1000m/5 rec.- 20:11 min. 400m Cool-Down (Same Drills as above).

Strength work shortly after. Overhead Press from Friday- 95#/2 sets/8 reps, 110#/2 sets/6 reps, 125/2 sets/2 reps. Box Squat- 115#, 125#, 145#, 150#/5 reps.

1K swim was best in a while. Drills are starting to pay off. I think I added an extra 50m and when I added the extra I was at 19:17 min. and that would have been an all-time PR for me. I'll have to try the 1K again soon and see if I was right.

Hamstring and glute smashes on a barbell and stretching also. Recovered pretty well from long run yesterday. Nothing WOD's this afternoon will help even more.
Brandon budge
on Monday, July 29, 2013 at 12:33 pm
Tired!
-1 hr Stationary bike intervals, 10min on 5 min rest
(Early Morning)
-1k swim (Right before lunch!)
-Strength- 275# Box Squats
-W.O.D. 155# Hang Cleans (Full Front Squat Catch!)
Did 13 minutes with altitude mask...
Trying to get ready for this IronMan in October! My 1k swim was under 20 min! Can't run much right now, plantar fasciitis is killing me! Any suggestions? Will an elliptical machine do much for me? Brad Smith, you sound pretty adept at tri's! Any advice would be greatly appreciated!
Steve1981
on Monday, July 29, 2013 at 05:46 pm
Box squat: too many people at the gym today (that's a good thing), I had to use the machine which I've never actually used before. ME: not sure, had 6x45 and 2x 35, but I don't know if the sled device weighs anything.

WOD: 155#
Steve1981
on Monday, July 29, 2013 at 05:47 pm
And it looks like I did full squat cleans. Oops.
Mike
on Monday, July 29, 2013 at 06:53 pm
7/29
S&C: squat to 185
Hang Cleans @ 115

Ran trails, so 3sets of run 8 mins, rest 5. Improved speed/distance on each rep. First trail running in 13 years!

Thanks CFE!!!
JC
on Monday, July 29, 2013 at 07:01 pm
ME, Mod CFE, soon to run
BOX Squat
Warmed up to 185lbs
2x12 @185lbs 10x1@185lb to finish 20" box
Started at 16" but knee became unstable after 3rd set

MOD CFE sort of.. injured myself last time on Hang CLeans so resorted to an incline bench.. being upper body..
3x with 10Sec Rest until muscle failure @ 135lbs
Assisted Pistols 5x each leg for 7 minutes 20sec max rest between reps.. I need to build my strength in left leg..still looks like chicken leg.. but mobility is back after swelling went away.. POST surgery been about 2 years now.. so happy I can move it well..

About to do my 1 Mile run.. 1x it'll start deteriorating after .5miles... lol but serious.. need about 30 minutes more rest from work out.. kinda not recovering well enough after work out.. Ima probably need to do the End run after work.. Eat then go to the gym 3 hours later..
Greg Enochs
on Monday, July 29, 2013 at 07:24 pm
S&C
Box Squat - 275; failied at 295
WOD - 185
Chris Della Fave
on Wednesday, July 31, 2013 at 10:58 am
Wod
Strength: Legs still crushed sub bench press ME: 220 x 2

WOD: 115@12min
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