W.O.D.: Long Interval

Tuesday, August 27, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

For Time:

21 - 15 - 9

KB Swings (2pood/1.5pood)

Goblet Squats (Same KB)

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 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


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Comments (12)

Alan Pamayo
on Monday, August 26, 2013 at 07:39 pm
Out for a while
So it turns out that I tore my medial meniscus and I am having surgery 12Sep to fix it. Hopefully that is all that needs fixing ... otherwise the recovery will be much longer than 6 weeks.

Anyway, that is why I haven't been posting recently. I will be back at it eventually.
Mike 38
on Tuesday, August 27, 2013 at 02:46 am
WOD
6:58 with 2 pood. First time going that heavy, challenging, but good.
Kyle
on Tuesday, August 27, 2013 at 07:16 am
Did S&C WOD and Endurance WOD back to back. 80LB KB. 5 rounds on the rower ~1050 M each time.
Brad Smith
on Tuesday, August 27, 2013 at 08:15 am
3s run wod
4:00 on, 4:00 off on a 200 meter indoor track (1100 meters, 1170 meters). Wasn't really feeling it this morning, but happy I got a workout it!

Get well soon Alan!!
Jason
on Tuesday, August 27, 2013 at 11:15 am
3s Run WOD
Did 5X800 with 2:30 rest.
3:47 Warm Up; 3:29; 3:20; 3:19; 3:21
Zach
on Tuesday, August 27, 2013 at 02:49 pm
WOD
got 5:06 with 2 pood
Chad Brinkley
on Tuesday, August 27, 2013 at 04:08 pm
Run and Bike WODS
Alan: Sorry to hear about your injury. I hope you have a speedy recovery!

8/26: I was going to do the programmed Run WOD, but I had to work late and ran out of time. I won't have the opportunity to make it up this week so I did a shorter run WOD instead.

Skill: 3 x 5:10:5 Shuttle Sprints
Conditioning: 8 x 100 Meter Sprints with 10 seconds rest (times were 17-20 seconds per interval).

In the AM, I did the local S&C WOD. They programmed ZEUS so I re-did it... this time my time was 40:18 RX... about an 8 minute PR.

8/27: I did the bike WOD in the PM. Warm Up + Drills; 7 x 4:00 on with 4:00 Spin/Rest (Intervals were all 1.39 to 1.43 miles), 3:00 Cool Down + Mobility.

In the AM, I did the local S&C WOD:
Strength: 5 x 100 foot band resisted sprints; 5 x 3 weighted pull ups (15, 20, 20, 25, 30).
Conditoning: HELEN - 3 rounds for time of 400 meter run, 21 KB Swings @55, 12 Pull Ups. Time was 9:20 RX. Not my PR, but I was OK with it given how tired I am today.

Full Rest Day tomorrow.
Brad Williams
on Tuesday, August 27, 2013 at 04:16 pm
8/27/13 WOD
Strength & Conditioning this AM. Did Squats to get some heavy lifting in. Squats- 95#,135#,150#/10 reps, 170# x 2, 190# x 2, 185# x 1/5 reps each.

Did an AMRAP from my iWOD app.
20 min. AMRAP- 10 Ring Rows, 200m 45# KB Farmer Carry (did 2 laps around weight area at LTF), 5 20# Man Makers- 5 sets + Ring Rows + Farmer Carries + 3 Man Makers

Interval bike after school on trainer because it started to rain out. 20 min. Warm-Up (Spin, 1 Leg Pedal Drills, Sprints) 6 x 4/4 rec. intervals, 11 min. Cool-Down.

Stretching and smashes after AM WOD and after bike. Recovered pretty quick after 70.3. Glad to be back to training. Can finally cut volume down some.
Drew
on Tuesday, August 27, 2013 at 05:23 pm
Wod
Literally opened rogue box this morning with 2 pood kb so super psyched to see this wod.
Back squat
10 @ 155, 8 @ 165, 6 @ 175, 4 @ 185, 2 @ 195, 2 @ 205
Rest 10 minutes
21-15-9
Kbs 2 pood
Goblet squat 2 pood
= 5:02
Robert
on Tuesday, August 27, 2013 at 07:03 pm
Run (TUE): Repeat 4:00 on, 4:00 off until form/pace deteriorates
1.00 mile warm-up @ 8:35 min/mile
1. 0.63 mile (6:24 min/mile)
2. 0.65 (6:06)
3. 0.65 (6:10)
4. 0.64 (6:13)
5. 0.59 (6:47)
1.50 mile cool-down @ 8:37 min/mile

Get well soon Alan.
Alan Pamayo
on Tuesday, August 27, 2013 at 07:24 pm
Thanks guys, see you soon.
Kieran
on Tuesday, August 27, 2013 at 08:43 pm
~5M trail run.
I forgot to start my watch, but I was pushing myself at least at 90% TT pace for the terrain.

Alan, good luck. I hope you have a speedy recovery.
Comments are closed for this post.