W.O.D.: Long Interval

Thursday, August 08, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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): 3 - 400m TTs, recover 5:00 between efforts

Bike (THU): 3 x 1M TTs, recover 5:00 between efforts

Run (THU): 3 x 800m TTs, recover 5:00 between efforts

Row (THU): 3 x 1000m TTs, recover 5:00 between efforts

Ruck (THU): 3 x 1M TTs, recover 5:00 between efforts , 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 3 - 400m TTs, recover 5:00 between efforts

Bike (FRI): 3 x 1M TTs, recover 5:00 between efforts

Run (THU): 3 x 800m TTs, recover 5:00 between efforts

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


National Champion and New World Record Holder (70+ flying 200m) Bonnie Woodbury & National Champion (45+ Team Sprint) Darrell McPherren of Eddie B Cycling, CrossFit Convergence


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Comments (4)

Brad Williams
on Thursday, August 08, 2013 at 06:02 am
8/8/13 WOD
Rest day today. Mobility work when I got up and will smash the muscles later on. Sanford & Son Triathlon Saturday....can't wait!
Kieran
on Thursday, August 08, 2013 at 02:06 pm
ss run
3 x 800m - 3:07, 3:11, 3:10

That's slow, but it's been a big week, 21M & 3 wods since Saturday. The legs just felt heavy. I'll take a rest day tomorrow or Sat.

Good luck, Brad.
Billy
on Thursday, August 08, 2013 at 02:11 pm
Run W/O
3 x 800m intervals 5:00 rest inbetween

2 mile warmup

1: 3:34
2: 3:35
3: 3.38

1 mile cool down

Havent ran in a while, kinda hurt!
Griffin
on Thursday, August 08, 2013 at 04:08 pm
Results
ENDURANCE:

(Run) 3x800m TTs, recover 5:00 between efforts

3:20; 3:20; 3:20

Awful weather today so I was forced to train on a treadmill. Did the runs and got these times at 9mph pace.
Comments are closed for this post.