W.O.D.: Long Interval

Monday, August 12, 2013 • EnduranceLong Interval

STRENGTH:

ME: Box Squat (Wide Stance)

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


CFE STRENGTH & CONDITIONING WOD:

4x6 - Glute Ham Raise

Then

Rest 5:00

Then

4 Rounds For Time Of:

15 - KB Swings (Russian)(1.5/1pood)

30 - Walking Lunge Steps

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 6:00 on, 6:00 off until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 6:00 off 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 6:00 on, 6:00 off until form/pace deteriorates

Bike (MON): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Mercer


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Comments (7)

Brad Smith
on Monday, August 12, 2013 at 08:12 am
3s run wod
Wanted to bike today, but it's storming/raining on and off, so ran instead.

3 x 6:00 on, 6:00 off (1640 meters, 1700, 1710)
Bole
on Monday, August 12, 2013 at 12:42 pm
first wod
Read the book this weekend and decided to give it a try ... so 3x6:00 on, 6:00 off (1242m, 1308m, 1389m)
Brad Williams
on Monday, August 12, 2013 at 04:04 pm
8/12/13 WOD
Interval swim this morning. At Saginaw YMCA so this is in yards. 700 yd. Warm-Up (Freestyle, 5 Beat Kick, Kick, Float & Paddle, Statue of Liberty). 3 x 6 min./6 rec. 350yds., 350yds., 343yds., Swam 100-150yds. during recovery. 500yd, Freestyle, Pull, Kick Cool-Down.

Strength & Conditioning this afternoon. Box Squats 18 inch. Box. 115#/10 reps, 135#,155#/8 reps, 175#,185#/6 reps, 200#/4 reps, 205#/2 reps, 215#/1 rep. Swiss Ball Hamstring Curls/4 sets/12 reps. No GHD machine available at my friends garage gym.
Circuit. Subbed 45# DB for KB's- 5:04 minutes.

Smashes and stretching after. Really stocked about swim. I converted it to meters and it was 320m. Farthest I've ever gotten in that period of time. Things are coming around at the right time.
Steve81
on Monday, August 12, 2013 at 04:56 pm
1RM Squat 275
WOD 7:06 American KB swings
Chad Brinkley
on Monday, August 12, 2013 at 06:02 pm
Catching Up...
I was traveling last week so my training schedule was messed up. I used what I had available. No access to a bike or a lap pool.

8/6: I did a short interval run on Monday (6 minutes of 100 meter sprints on 30 seconds, 3 Minutes Rest, 4 Minutes of 100 meter sprints on 30 seconds, 2 minutes rest, 2 minutes of 100 meter sprints on 30 seconds).

Strength: 7x4 DB Bench Press (50)

WOD: 5 Rounds of 5 HSPU, 10 Alternating Pistol Squats, 30 Alternating Stationary Lunges with 2 x 25 LB DB.

8/7: 30 Minute Fartlek Run
Strength: DB Front Squat 7x3 (50), 5x2 Turkish Get Up (10, 15, 25,30, 35)
WOD: 12 Minutes to get as far through this ladder as possible - Air Squat, Push Ups, Sit Ups, DB Swings @50. Start with 3 reps of each exercise and add 3 reps each round. Completed rounds of 3, 6, 9, 12, 15, 18, and 21.

8/8: Rest Day

8/9: Strength Complex: 2x Deadlift, Hang Clean, Shoulder to Overhead (95, 115, 135, 145, 155, 165)

WOD: 50 Double Unders, 10 Box Jumps @24", 20 Bar Facing Burpees, 30 KB Swings @55, 40 Thrusters @65, 50 Ring Row, 40 Thrusters @65, 30 KB Swings @55, 20 Bar Facing Burpees, 10 Box Jump @24", 50 Double Unders. Time was 23:37 RX.

8/10/2013: I did a local sprint TRI. 300 yard snake swim in 4:56, T1 2:16, 12 mile bike in 36:03, T2 0:53, 3.1 Mile Run in 22:05. Total Time was 1:06:13.

Followed up with the local S&C WOD: Partner WOD - 20 Minute AMRAP of 10 Partner Wallball Situps, 10 Ring Dips, 10 KB Snatch @55, 10 Front Squats @95 (11 Rounds RX), 5:00 to complete a 500 meter run (2:40, 2:20 Rest), 5:00 to complete as many CTB Pull Ups as possible (87 RX).

8/11: Bike - 15 Mile Tempo Ride in 50:50.

8/12: in the PM I did the 3 Sport Run WOD - 3 x 6:00 On, 6:00 Rest (distances were roughly 1400, 1390, and 1350).

In the AM I did the local S&C WOD:
Strength: 5x3 Thruster (75, 95, 115, 125, 135)
Conditioning: 3 Rounds for Time of 11 KB Swings @70, 9 CTB Pull Ups, 7 Truster @115, 5 Muscle Ups (Scaled with Jumping Muscle Ups), 300 Meter Run, 1 Rope Ascent to 18'. (Time was 25:50)
Brandon Budge
on Monday, August 12, 2013 at 10:24 pm
Active recovery week...
4:56- WOD

Did 40 minutes in the pool, just swam... Getting ready for my first IronMan in October! Pretty nervous. Feet have been giving me some problems so running has been difficult.
Guy Hebert
on Wednesday, August 14, 2013 at 05:38 pm
Mon 3S WOD
ME Chair squat- wide leg stance 255#
S&C WOD 4 rds in 9:19
15 KB swings, 1.5 Pood (Russian)
30 walking lunges
Biking: 10x.25mi 1:00 intervals
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