W.O.D.: Short Interval

Tuesday, September 03, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

2 - 2 - 2 - 2 - 2

Thruster

Post loads 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 200m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 200m, recover 2:00 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 (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Bike (WED): Repeat 200m, recover 2:00 until form/pace deteriorates

Run (MON): Repeat 200m, recover 2:00 until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Thames


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Comments (7)

Nathan
on Tuesday, September 03, 2013 at 06:52 am
WPD Question
I'm new to CFE, so sorry if this question is remedial. When I see Thruster 2-2-2-2-2 and it isn't designated DE or ME what level of effort should I be working at? Any warm up sets before the first set of 2? And how much rest between?
Nathan
on Tuesday, September 03, 2013 at 08:07 am
WOD Question
What pace & effort are Thrusters today?
Nathan Stanford
on Tuesday, September 03, 2013 at 09:20 am
WOD Question
CFE newbie here, sorry for the remedial question. Are Thrusters in WOD done as ME or DE? Or is there an 'in-between' effort?
Brad Williams
on Tuesday, September 03, 2013 at 04:16 pm
9/3/13 WOD
TT Bike this AM. 20 min. Warm-Up (Spin, 1 Leg Drills, Pick-Ups), 2 x 20 min./5 rec. TT Int., 10 min. Cool-Down.

Interval Run after school. 13 min. Warm-Up (Pace, Drills, Mobility, Pick-Ups), 8 x 200m/2 rec.- 36,37,41(.14 miles), 37,36,37,36,37. 8 minute Cool-Down (Drills).

6-7 second avg. improvement for 200m's since I did this in July. Leg cadence was way faster too. Used jump rope for skill/drill work and that has helped. I've also been doing for Running cicuit WODS which has helped legs too.

Stretching after Bike WOD this AM, and lacrosse ball smashes at school and after Run.
Rick
on Tuesday, September 03, 2013 at 04:26 pm
Answer to WOD question
Did anyone answer the question about today's workout? I am like the others so I am confused.
Tim
on Tuesday, September 03, 2013 at 08:05 pm
Wod answer
DE and ME are generally done on mon, wed, fri (3 per week) where It's 2 DE then 2 ME, so Monday and Wednesday is DE then Friday and Monday (next week) is ME. There is also the "crossfit" part which some assume is a metcon or work capacity element, however since crossfit is all fitness elements, it can have strength days as well, what is posted here is a crossfit workout with a strength element, and the prescription can vary
From coach to coach, some say the first is a working set then build up to a max weight on the second last, or you should maintain the same weight for all sets (working sets). The way I approach this is I do sets until I reach my max, then try maintain the weight for as many sets (generally isn't much), then if I'm feeling good or I have time, ill drop the weight a little and do as many sets as I can until I can't do anymore. My scores are the heaviest sets I did successfully. Hope it helps.
Nathan
on Wednesday, September 04, 2013 at 09:35 am
Sorry about the multiple posts
Didn't see the original go through. Thanks for the response Tim.
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