W.O.D.: Long Interval

Thursday, October 17, 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 6:00 on, 4:00 off until form/pace deteriorates

Bike (THU): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Run (THU): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Row (THU): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Ruck (THU): Repeat 6:00 on, 4:00 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 (FRI): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Bike (SUN or LI): Repeat 6:00 on, 4:00 off until form/pace deteriorates

Run (THU): Repeat 6:00 on, 4:00 off until form/pace deteriorates

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


Jeff Ford, Fire Coach Consulting

Finish time: 4:59:32 Top65 12th Age Group


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Comments (7)

Tim
on Thursday, October 17, 2013 at 06:15 am
Long Run
Long run interval:

Was aiming for all above 1.4km,

1.51
1.46
1.43
1.4
1.41

Then did heavy squats, got a new 1 and 5 RM

did a wod

alternating each minute for 10 minutes of

straight legged deadlift (80kg) 12 reps
40kg step ups onto 20" box 10 reps (5 each leg)
surprisingly killer wod.
Brad Williams
on Thursday, October 17, 2013 at 10:05 am
10/17/13 WOD
S-Int Swim this AM. Wanted to get a sprint type swim since I did a distance one Monday. 700m Warm-Up Drills (FS, 5 Beat Kick, Float & Paddle, Statue of Liberty, 6-1-6), 20 x 30/30 intervals- 703m, 600m Drill Down (FS, Float & Paddle, Pull, 6-3-6, Kick, Fin Kick).

No S&C today since I'm heading to parents for weekend after school. Got some muscle smashes and stretching in at lunch at school today. Will get a little more after trip home.
Brad Williams
on Thursday, October 17, 2013 at 10:18 am
Rev3 Anderson Half Iron
Jeff, Great race at the Rev3 Half Iron. Anything under 5 hours is awesome! Hope you have continued success.
Brad Smith
on Thursday, October 17, 2013 at 10:27 am
Final Results
So, here is the final result of the sprint triathlon series I competed in through 3disciplines.com - training with crossfit endurance. Almost all of my finishes were top ten overall. A few were top 5, and one was 2nd overall. The overall results - I won the sprint series and now receive free entry for live in the 8 races that were part of the series!

Thanks crossfit endurance for this great resource! Keep up the great work everyone!!
Brad Williams
on Thursday, October 17, 2013 at 10:47 am
Final Results
Great Job on winning the 3D Sprint Championship Brad! That is no easy task because the point series with all the great competition is tough. Way to represent CFE!
Chad Brinkley
on Thursday, October 17, 2013 at 05:04 pm
Bike WOD
Congratulations Jeff! Awesome time.

I did the Bike WOD today in the PM: 5:00 Warm Up + Drills; 4 x 6:00 On with 4:00 Spin/Rest (roughly 2.1 miles per interval), 10 x 30 seconds on with 30 seconds spin/rest (roughly .19 to .20 miles per interval), 5:00 Cool Down + Mobility.

I did the local S&C WOD in the AM:
Strength: 7x8 Stationary Front Rack Lunges (regular bar - 45, 95, 115, 125; Fat Bar: 45, 95, 115)
Conditioning: Against a 25 Minute continuous clock: 12 Minute AMRAP of 20 Ring Rows & 300 Meter Run, Rest 1 Minute, 12 Minute AMRAP of 12 SDHP @95 & 12 Box Jumps @24". 12 Rounds RX.
Jeff Ford
on Friday, October 18, 2013 at 12:00 pm
Final Results
Brad S- Great job on the sprint races That's awesome output. I'm going to check out those 3D races. Hit me up if want to throw back ideas on training. I'm more a distance guy. Sprints are always included in training though.

jford@firecoachingconsulting.com
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