W.O.D.: Long Interval

Monday, September 23, 2013 • EnduranceLong Interval

STRENGTH:

DE: Bench Press 7x3 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

15 - Push Press (95/75)

25 - Box Jumps (24/20)

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 100m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2k, spin/recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 600m, recover 3:00 until form/pace deteriorates

Row (TUE): Repeat 750m, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 2k, recover 3:00 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 (MON): Repeat 100m, recover 3:00 until form/pace deteriorates

Bike (WED): Repeat 2k, spin/recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 600m, recover 3:00 until form/pace deteriorates

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


CrossFit Endurance Seminar, Storm King CrossFit


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Comments (6)

Donutman
on Monday, September 23, 2013 at 09:37 am
?
How do you view the comments?
PJ
on Monday, September 23, 2013 at 09:58 am
RE: ?
How do you view what comments?
Josh
on Monday, September 23, 2013 at 01:51 pm
Swim and WOD
7x100m CSS (1-6@1:45, 7th@1:48)

Bench Press 7x3 @155# on :60

WOD: (subbed step ups for box jumps bc of foot injury)
10:43
Brad Williams
on Monday, September 23, 2013 at 04:26 pm
9/23/13 WOD
Interval swim this morning. 500m Warm-Up (Freestyle, Float & Paddle, Fin Kick), 7 x 100m/3 rec.-1:46,1:44,1:45,1:45,1:43,1:46,1:45 min. 300m Drill Down (Freestyle, Float & Paddle, Fin Kick)

Strength & Conditioning after school. Had to use my apartment gym because I had some errands to do after school. Bench Press- 95#
Circuit- 5 Sets 75# Press (could read weight on machine, but I think this was correct) 20-22 inch step for Box Jumps- 8:39 min. Did some core work at apartment after. 10 reps of each- 10# Med Ball Roll-to-Stand, 10 AkroWheel Evil Wheels, 1 min. Plank, 10 V-Ups, 10 Staddle Sit-Ups.

Smashes with lacrosse ball for mobility. Happy with swim times. Haven't done 100m in a while, but I use to be around 1:52-1:58 min. So this is pretty significant.
Chad Brinkley
on Monday, September 23, 2013 at 05:26 pm
Run WOD
Post Ironman Recovery: I got over the initial soreness within 24 hours, but I noticed I have been getting tired faster than normal. I spent the last two weeks trying to get back up to speed. I have been doing Crossfit 3-4x per week and trying to slowly increase the intensity until I get back to normal. No interval training until this week. I did one easy run, one easy bike, and one easy swim last week. Trying to get back into a more normal routine this week.

I did the 3 Sport Run WOD this PM: 800 Warm Up + Drills; 5 x 600 meters with 3:00 Rest (Times were 2:18, 2:18, 2:17, 2:15, 2:11); 1400 Cool Down + Mobility.

I did the local S&C WOD this AM:
Strength: 20 minutes to find a 5 Rep Max with touch and go Clean & Jerk (65/85/105/125/135 PR)
Conditioning: 3 Rounds for time of Run 300, 20 Air Squats, 10 Clean & Jerk @135. 13:32 RX.

Everything still feels slow...
Jill
on Monday, September 23, 2013 at 06:15 pm
Scaled...
11:05----35 lb push press, 16 inch box

Swim this am 5*200 m with 30 sec rest - pace from 3:49-3:55..
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