W.O.D.: Long Interval

Monday, August 26, 2013 • EnduranceLong Interval

STRENGTH:

DE: Sumo Deadlift 10x1 @ 60% 1RM on ::45

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

Run 800m

50 - Sit Ups

50 - Back Extensions

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 4:00 on, 4:00 off until form/pace deteriorates

Bike (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Row (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Ruck (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates , 55# 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 4:00 on, 4:00 off until form/pace deteriorates

Bike (MON): Repeat 4:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Incendia

CrossFit Endurance Seminar, CrossFit Helsingborg


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (4)

Aaron
on Monday, August 26, 2013 at 08:17 am
Pacing / Intensity for the Endurance WOD
What pace / intensity is the goal for Endurance WOD?? Is this an all out sprint for 4 mins since there is 4 mins recovery or are we trying to maintain a cadence or speed??
Brad Williams
on Monday, August 26, 2013 at 04:34 pm
8/26/13 WOD
Slept in this AM except for mobility work before and during school. Did strength recovery after and I feel a lot better. I wished I could've gotten it in yesterday, but with traveling. having to get back for school today, it wasn't happening. I would advise anyone to do S&C Recovery after an event because from my experience it makes a world of difference with how you feel the next day. Hope to get back into training tomorrow.
Brad Smith
on Monday, August 26, 2013 at 06:47 pm
race results
CFE training is going really well. Results from Sunday's TRI Triathlon: 500 meter swim, 20k bike, 3 mile run (9:34 - 39:31 - 18:18: 1:09:27) 2nd overall.

Was the most challenging bike course I've ever done. Was out of my saddle probably 20 times on hills!
Kaitlin
on Tuesday, August 27, 2013 at 07:02 am
Great showing Brad!!
Comments are closed for this post.