W.O.D.: Long Interval

Monday, September 09, 2013 • EnduranceLong Interval

STRENGTH:

ME: Box Squat

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


CFE STRENGTH & CONDITIONING WOD:

EMOM 15:00

8 - Deadlift @ 55% 1RM

16 - Double Unders

Post load and results 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): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Bike (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Run (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Row (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Ruck (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off), 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): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Bike (TUE): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

Run (MON): 2 x (7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on, 4:00 off)

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


CrossFit Endurance Seminar, Duke City CrossFit

CrossFit Endurance Seminar, CrossFit Chino Hills


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Comments (7)

Chad Brinkley
on Monday, September 09, 2013 at 08:09 am
Ironman Wisconsin
Finished Ironman Wisconsin yesterday. Trained using only Crossfit and Crossfit Endurance. 2.4 mile swim in 1:42:52. T1 17:21. 112 mile bike in 8:05:39. T2 23:38. 26.2 mile run in 5:55:31. Finish time was 16:25:06. Not fast I know, but the goal was to finish and I am happy with the accomplishment. Thanks to CFE! For all of those who doubt, it is possible.

Here is the best part: I did strength and conditioning recovery this morning and I feel pretty great. Walking stairs with no problem. Crossfit is awesome.
Brad Williams
on Monday, September 09, 2013 at 12:01 pm
Congrats Chad Brinkley
Congrats Chad on your IM Wisconsin finish! That is awesome! I can say the same; even though I modified Crossfit Endurance Programming I was able to do a 70.3 with no problem.

Ditto on Strength Recovery too. Completing that WOD as soon as you can after any event will increase your recovery rate quickly and have you feeling better.

Again, Chad great job on the finish. Now you can get the "M Dot" tattoo
Kaitlin
on Monday, September 09, 2013 at 12:41 pm
Chad--
Congrats on your race.You accomplished what you were looking for during the race.
Brad Smith
on Monday, September 09, 2013 at 02:04 pm
3s run wod
Great job Chad!!!

Run: 7:00 on, 6:00 off, 6:00 on, 5:00 off, 5:00 on (1905 - 5:55/mile, 1655 - 5:50/mile, 1390 - 5:47/mile)

Only made it through one round. Had to do the workout in the middle of the afternoon and it is crazy hot and humid. Had nothing left after the 5:00
Brad Williams
on Monday, September 09, 2013 at 04:14 pm
9/9/13 WOD
Interval swim this morning. 400m Warm-Up (Freestyle, Float & Paddle, 5 Beat Kick), 7 min/6 rec.- 340m, 6 min./5 rec.- 290m, 5 min. 4 rec.- 247m. 400m Cool-Down drills (Fin Kick, Kick, Pull, Statue of Liberty). Only had time for 1 set of each this morning.

Strength & Conditioning after school. I mainly did strength work since I didn't do any last week. Box Squats- 95#/10 reps, 110#/2 sets/8 reps, 130#/6 reps, 170#,175#/4 reps, 190#/2 reps, 205#/1 rep. Used 13 inch. box.
Overhead Press- 85#/20 reps, 15 reps, 10 reps, 5 reps. Did GHD Sit-Ups and Side/Front Planks in-between sets.

Smashes and stretching for mobility. Legs feel surprisingly good after heavy squats. I haven't gone heavy in a while and that might have been exactly what my body needed.
Juan
on Friday, September 13, 2013 at 01:04 pm
EMOM
Is the EMOM
8 deadlift
16 double unders
Alternating minutes or 8 deadlifts and 16 double unders in the same minute for 15 min
Kaitlin
on Friday, September 13, 2013 at 06:03 pm
RE:EMOM
You have one minute to complete 8 deadlift, and 16 double unders. Recover the rest of the minute to be ready to repeat the same at the start of every minute
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