W.O.D.: Long Interval

Tuesday, July 30, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

"Annie"

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

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 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.


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Comments (10)

Robert
on Tuesday, July 30, 2013 at 04:59 am
Run (TUE): Repeat 1M, recover 5:00 until form/pace deteriorates
6:10, 6:20, 7:05

Had more hills to deal with on last interval. Beautiful morning for a run here in NC!
Greg Enochs
on Tuesday, July 30, 2013 at 05:00 am
"Annie"
7:42
Alan Pamayo
on Tuesday, July 30, 2013 at 01:35 pm
Annie
WOD RX'd
7:53
Brad Williams
on Tuesday, July 30, 2013 at 04:12 pm
7/30/13 WOD
Swim-Bike "brick" this morning. Negative Split Interval Swim- Dynamic Stretch Warm-Up, 500m- 5:24/4:35 9:59, 400m- 4:17/4:03 8:20, 300m- 3:17/3:00 6:17, 200m- 2:20/1:52 4:18 min., 100m cool-down. 2 min. recoveries after each set.

1 hour Climb based Spin Class after.

Interval run on the track this afternoon. Included bleachers in this WOD and I totally underestimated how hard they would be. 15 min. warm-up (Pace, Mobility, Drills, Sprints), 3 x 1 mile/5 rec. w/bleachers included- 10:46, 11:19, 11:48 min. 7 min. easy run, drill cool-down.

When on the track my cadence was perfect quick and short. Bleachers steps were higher than I thought and it was like doing lunges. Bleacher distance was close to 300m or a little more. I should've paced track run better to save energy for bleachers.

Did mobility work after each WOD today. Feeling good despite the hard training day.
Matt Gw
on Tuesday, July 30, 2013 at 04:23 pm
Wod
S&C - 6:36

Endurance - 7:04, 7:12
Chad Brinkley
on Tuesday, July 30, 2013 at 05:26 pm
Catching Up...
I was traveling last week so my training schedule was somewhat off. I worked out at Crossfit Defined while I was in Chicago. Great box and wonderful people.

I did what was supposed to be an Olympic Distance TRI over the weekend. The Swim Course was a little long.

1.1 Mile Swim in 43:06, 25 Mile Bike in 1:18:52, 6.2 Mile Run in 50:53. Total time was 2:55:22. The times were a little slow for me. I think I was suffering from sleep deprivation and I also didn't taper for the race.

Back to a more normal schedule this week.

I did the swim WOD this PM: 400 Warm Up (200 FS, 200 Drills), 2 x 1000 with 5:00 Rest (Times were 19:49 and 19:45). Followed up with mobility work.

I did the local S&C WOD in the AM.
Strength: 15 minutes to find a 1RM of this complex - 1 Power Clean, 1 Hang Power Clean (95, 115, 135, 145, 155, 165, 175 - Completed the power clean but failed the hang clean).

Conditioning: 21-15-9 of Hang Power Clean @135 and Burpees. Time was 8:04 RX.
Alan Pamayo
on Tuesday, July 30, 2013 at 05:50 pm
L-INT Row
Row 2x1600m
6:17
6:15

Tried rowing to reduce impact on my knee and capped it at 2 rounds while rehabbing.
styria69
on Wednesday, July 31, 2013 at 09:55 am
Rowing 1600m
6:23,6:27, 6:33
Chris Della Fave
on Wednesday, July 31, 2013 at 11:02 am
WOD
Crazy day didnt get to Annie

30-20-10 sit ups

6:20
6:05
6:35
charlie douthwaite
on Friday, August 16, 2013 at 08:41 am
subbed out situps for GHD 2:1

5:30
Comments are closed for this post.