W.O.D.: Short Interval

Monday, August 19, 2013 • EnduranceShort Interval

STRENGTH:

ME: Good Morning (Wide Stance)

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


CFE STRENGTH & CONDITIONING WOD:

5:00 - Max Rep Pistols

Rest:5:00

As Many Rounds As Possible In 12:00 Of:

3 - Power Cleans (135/95)

3 - Strict Ring Dips

Post number of rounds 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 :60 on, :30 off until form/pace deteriorates

Bike (TUE): Repeat :60 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates

Row (TUE): Repeat :60 on, :30 off until form/pace deteriorates

Ruck (TUE): Repeat :60 on, :30 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 :60 on, :30 off until form/pace deteriorates

Bike (MON): Repeat :60 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates

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


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Comments (10)

Steven
on Sunday, August 18, 2013 at 07:09 pm
Question
Bike (TUE): Repeat :60 on, :30 off until form/pace deteriorates? Can someone explain, I'm new here? What zone/effort level is this performed at? Also, what is the duration?
Steven
on Sunday, August 18, 2013 at 07:13 pm
Question
Bike Skills and Drills for 20-45 minutes? What are the skills and drills, video's are primarily bike sizing, fit and position?

Also, Bike (TUE): Repeat :60 on, :30 off until form/pace deteriorates? Can someone explain, I'm new here? What zone/effort level is this performed at? Also, what is the duration?
Justin Gray
on Monday, August 19, 2013 at 06:03 am
Monday 19 Aug
ME: 215
S&C:
5:00 ME Pistols: 101
AMRAP 12 Min, 3xPC 135, 3 Dips (No rings available): Only did 8 minutes, as I am recovering from a thumb injury. 15 full rounds.
Noah
on Monday, August 19, 2013 at 06:44 am
S&C
103 pistols in five minutes, and 17 rounds +3 cleans #95.

M/14/140
Zach
on Monday, August 19, 2013 at 09:55 am
18 rnds. My garage is the only place around with rings so I did 85# snatches instead of power cleans as I didn't have enough plates for the cleans.
Jason
on Monday, August 19, 2013 at 10:31 am
Bike and S&C
10 Intervals Bike (:60 On, :30 Off) Resistance = 11; Watts ~210 - 220
Pistol Progressions
8 RDS (clock broken at gym, so guessed on 12 Min.)
3 PC @ 115#
5 Dips
Steve81
on Monday, August 19, 2013 at 11:34 am
Not confident about bending at the waist with weight on my shoulders so I went with the shoulder press.
95-115-120-125-130-135(f)

82 Pistols slow and steady

17 reps, again slow and steady to avoid excessive yanking on the shoulder during HPC's.
Brad Williams
on Monday, August 19, 2013 at 02:42 pm
8/19/13 WOD
Strength & Conditioning this morning. Good AM's- 95#/2 sets/10 reps, 80#/8 reps, 95#/2 sets/6 reps, 110#/4 reps, 115#/2 reps.

Circuit was from CrossfitFootball.com 4 Rounds- 250m Row, 5 RT ARM KB Snatches, 5 LT ARM KB Snatches, 5 Burpee Pull-Ups- 9:35 min. I used 25# KB for the Snatches which were really hard after rowing.

Smashes and stretching after. I also used my lacrosse ball all day at school since we started back with PD today. MI Titanium 70.3 on Sunday!
Brad Williams
on Monday, August 19, 2013 at 04:15 pm
Weight Error
My first set of Good AM's was at 65#. Sorry for the mess up.
Mike
on Monday, August 19, 2013 at 07:03 pm
S&C
22 rounds + 2 cleans
Comments are closed for this post.