W.O.D.: Long Interval

Thursday, September 19, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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 (THU): Repeat 1000m recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 1000m recover 3:00 until form/pace deteriorates

Run (THU): Repeat 1000m recover 3:00 until form/pace deteriorates

Row (THU): Repeat 1000m recover 3:00 until form/pace deteriorates

Ruck (THU): Repeat 1000m recover 3:00 until form/pace deteriorates, 55-65# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): Repeat 1000m recover 3:00 until form/pace deteriorates

Bike (FRI): Repeat 1000m recover 3:00 until form/pace deteriorates

Run (THU): Repeat 1000m recover 3:00 until form/pace deteriorates

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



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Comments (10)

Brad Williams
on Thursday, September 19, 2013 at 04:25 am
9/19/13 WOD
Intervals on the bike this morning. 20 min. Warm-Up (spin, 1 leg drills, pick-ups), 8 x 2min.(1K)/3 rec., 10 min. Cool-Down.

Did all the intervals in a big gear for hill training. My legs are feeling the this. It has been a while since I did intervals in a full big gear instead of mixing them. Hopefully, I will be able to walk good at school today.
Kieran
on Thursday, September 19, 2013 at 01:57 pm
ss run
1k, 3:00 rest - 4:09, 4:06, 4:05, 4:06, 4:10
Brad Williams
on Thursday, September 19, 2013 at 05:44 pm
Site Problems
Is there something wrong with the website? I posted results from yesterday's WOD on Wednesday and now I see 2 different Wednesday S&C WOD's set-up. Today, my post that I did before school didn't go through. Any info. would be helpful. Thanks.
Pentti
on Friday, September 20, 2013 at 04:40 am
Fridays wod
Hello! Where's todays wod?
Glenn
on Friday, September 20, 2013 at 05:34 am
No Friday WOD?
Hello?
PJ
on Friday, September 20, 2013 at 05:40 am
Technical Difficulties
Sorry guys, had some technical difficulties with the posts being posted at the right time!

Thanks for your patients!
Pentti
on Friday, September 20, 2013 at 06:06 am
So it is a complete rest day today if I'm a single sport athlete?
Josh
on Friday, September 20, 2013 at 07:02 am
Both Thurs and Fri Press?
Just want to make sure this is right...Push press and Bench press back to back? or is that also wrong? Thanks.
Nathan
on Friday, September 20, 2013 at 10:07 am
Follow the URL
Days might be out of order, but if you follow the URL you're OK.

Thursday = http://www.crossfitendurance.com/blog/1/post/826

Friday = http://www.crossfitendurance.com/blog/1/post/827
Brad Williams
on Friday, September 20, 2013 at 03:51 pm
9/20/13 WOD
Interval swim this morning. Dynamic stretch Warm-Up, 1000m/3 recovery- 20:34 min., 20 Min. AMRAP of 100m FS, 100m Kick, 100m Pull- 2 sets + 100m FS + 80m Kick.
400m Drill down (5 Beat Kick, Float & Paddle, 6-3-6 Drill, Swim with fins).

Made my own Strength & conditioning workout for after school. 5 sets- Max Reps- Ring Push-Ups/Chin-Ups- 22/6, 22/6, 21/5, 22/5, 21/6. 5 sets of 2 225# Deadlift, 15 sec Row Level 10. Not sure on distance of row.
2 x 1 min. Alternating Handstand Hold, Plank Push-Up Hold.

Smashes for mobility after. I'm beat. Glad I don't have to get up super early to workout then go to school tomorrow.
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