W.O.D.: Long Interval

Monday, October 07, 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:

For Time:

7 - Overhead Squats (135/95)

50m - Farmer Carry (70/53)

14 - Overhead Squats (115/85)

50m - Farmer Carry (70/53)

21 - Overhead Squats (95/75)

50m - Farmer Carry (70/53)

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 1200m, Recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Row (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1200m, 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 (WED): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Bike (MON): Repeat 1200m, Recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1200m, Recover 3:00 until form/pace deteriorates

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


CrossFit Endurance Seminar, HyperFit USA

CrossFit Endurance Seminar, CrossFit Southie


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Comments (9)

Shawn
on Sunday, October 06, 2013 at 07:33 pm
Rounds vs time
Which is it? Has for time at the top and number of rounds at the bottom.
Kyle
on Sunday, October 06, 2013 at 08:06 pm
Programming
Preparing for a 50K, my first endurance event. I have 13 weeks to prepare. Will following CFE be enough, or should I stick with a typical LSD plan for shortness of training weeks?
Becky
on Monday, October 07, 2013 at 06:02 am
S&c wod
Just said for time: I did 1 round with OHS 40-35-30 and farmers carry 35 all rounds.time= 8:16
Jeff
on Monday, October 07, 2013 at 06:36 am
Programming
Kyle - when done correctly CFE will be plenty for your first 50K. 13weeks is a great time frame. Let me know if you have any questions. jford@firecoachingconsulting.com
Tim
on Monday, October 07, 2013 at 08:19 am
Worked up to a new 1RM bench press, 100kg (220 pounds), then did nancy 16:27 Rx, first time I've done that one.
It's magpie season where I am so I may have to use a treadmill for the running wod tomorrow!!
Victor Robles
on Monday, October 07, 2013 at 12:01 pm
First time poster, long time lurker
Hi everyone! I have been doing CFE for about 5 weeks now after reading Brian McKenzie's book Power, Speed, Endurance. I am totally digging the Endurance WODs and CrossFit WODs. Lately I have been following my own programing based off the book and today I decided to do todays Endurance WOD (will do the posted CF WOD later this afternoon).

Anyways here are my results for this AM's LIR:
4 Rounds with 1/2 mile warm-up
1. 5:19
2. 5:16
3. 5:40
4. 5:07
Brad Williams
on Monday, October 07, 2013 at 04:05 pm
10/7/13 WOD
Circuit swim first this morning. 500m Warm-Up (Freestyle, 5 beat Kick, Float & Paddle, Fin Kick, Statue of Liberty), 6 sets of 50m Swim, 30 Push-Ups- 13:49 min., 200m Cool-Down (6-3-6, fin kick, float & paddle, Freestyle).

Strength & Conditioning shortly after. Haven't done Overhead Squats in a long time so I played it safe on this one. 85# for all 3 OHS set, 55# KB Farmer Carries- 5:31 min.

Could start to feel my shoulders start to go the second round of OHS. That could have been from swim early too. Smashes for mobility. Run-Scream-Run 5K Saturday so I'm gonna taper some this week because I haven't run a good 5K in a while.
Mike C
on Monday, October 07, 2013 at 04:14 pm
Endurance Cert
Had a great time at CF Southie for the Endurance Cert this past weekend! Thanks Max and Jeff!!
Josh Singer
on Monday, October 07, 2013 at 06:46 pm
STR (1RM!!) & WOD
Box Squat 325# 1RM

WOD: Rxd 8:15
Comments are closed for this post.