W.O.D.: Short Interval

Monday, October 14, 2013 • EnduranceShort Interval

STRENGTH:

DE: Sumo Deadlift 12 x 1 @ 75% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds for Time:

200m - Run

8 - Ring Dips

32 - Double Unders

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 :30 on, :30 off until form/pace deteriorates

Bike (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Row (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Ruck (TUE): Repeat :30 on, :30 off 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 :30 on, :30 off until form/pace deteriorates

Bike (WED): Repeat :30 on, :30 off until form/pace deteriorates

Run (MON): Repeat :30 on, :30 off until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Reignited


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Comments (6)

Tim
on Monday, October 14, 2013 at 05:36 am
Todays wod
Really felt the effects of having little sleep, staying out late, working hard today, running wod was terrible (all I know is I did 12 rounds, couldn't measure the dist), did bench strength, heavy sets of 5 with dumbbells and KB, then weighted dips and plyometric push ups,
did the local box wod, altho my hands are ripped up from hammer yesterday and with a dodgy shoulder didn't want to rx it, so I did and injury wod and it was the worst workout I have ever done since my first xfit workout 2 years ago......
safe to say I learnt about sleep and rest today.
Chad Brinkley
on Monday, October 14, 2013 at 08:55 am
Bike and Run WODS
10/13/2013: I did a 77 Mile Tempo Bike Ride on Sunday. It was one of the events offered at the local fitness festival. Beautiful day and a great opportunity to do a supported ride. Time was 4 Hours and 47 minutes. I was able to sustain roughly 16 MPH the entire time. I was pretty happy with that given the wind, hills, and my really slow bike at last months Ironman. I did plenty of mobility work after.

10/14/2013: I did the Run WOD today. Warm Up + Drills. 20 x 30 seconds on with 30 seconds rest. Unsure of the total distance. Followed up with about 30 minutes of mobility work.

I also did the local S&C WOD.
Strength: Front Squat 5x5 (95, 115, 135, 155, 175PR).
Conditioning: 30 Hand Stand Push Ups (Scaled with 1 ABMAT), 40 OHS (75 LB), 50 Pull Ups, 30 Push Press (95 LB), 50 Pull Ups, 40 Box Overs (20"), 30 Squat Cleans (115 LB). Time was 37:43. HSPU took forever today.
Matthew Emery
on Monday, October 14, 2013 at 02:06 pm
Strength & conditioning
Do a lot of people do their local box wod and use the interval / tempo workouts off here?
Brad Williams
on Monday, October 14, 2013 at 04:13 pm
10/14/13 WOD
Did Sunday's TT Swim. 1600m- 32:37 min./2 rec., 300m Drill Cool-Down (Float & Paddle, Pull, 5 Beat Kick, 6-1-6 with fins, and Statue of Liberty.

S&C a few minutes later. Sunday's CF Bench Press WOD. 10 sets/1 rec. between each. 145# first 5 sets, 150# second 5 sets. Then, 30-25-20-15-10-5 reps of 70# Barbell Rows, Sit-Ups- 6:51 minutes. Got that WOD off my iWod app.

20 1 min. sets of various core exercises after school. Stretching and stick smashes after school.

Swim was best one in while. Lots of progress being made lately.
jimmy G
on Tuesday, October 15, 2013 at 07:38 am
s&c
300# on SDL
8:17 on wod. D/u's sucked today
Jesse
on Tuesday, October 15, 2013 at 10:36 am
CFE - 131014
DE SDL @ 250 x 12

WOD - 6:55 rx
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