W.O.D.: Short Interval

Monday, October 28, 2013 • EnduranceShort Interval

STRENGTH:

ME: Shoulder Press

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

21 - Shoulder Press (95/75)

Run 400m

21 - Push Press (95/75)

Run 400m

21 - Push Jerk (95/75)

Run 400m

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): 3 x (75m, 50m, 25m), recover 1:1

Bike (TUE): 3 x (800m, 400m, 200m), recover 1:1

Run (TUE): 3 x (400m, 200m, 100m), recover 1:1

Row (TUE): 3 x (400m, 200m, 100m), recover 1:1

Ruck (TUE): 3 x (800m, 400m, 200m), recover 1:1, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (MON): 3 x (800m, 400m, 200m), recover 1:1

Run (WED): 3 x (400m, 200m, 100m), recover 1:1

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


CrossFit Endurance Seminar, CrossFit Paradigm Performance


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Comments (7)

Brandon
on Monday, October 28, 2013 at 03:19 am
Endurance Question
Are you subscribing 3x 400, 3x200,3x100

or

1x400,1x200,1x100?
PJ
on Monday, October 28, 2013 at 09:43 am
RE: Endurance Question
3 Rounds of:

Run 400m, rest the time it took you to run it
Run 200m, rest the time it took you to run it
Run 100m, rest the time it took you to run it
Brad Williams
on Monday, October 28, 2013 at 03:55 pm
10/28/13 WOD
Tempo swim this morning. 1000m- 21:05 min./2 rec., 500m Drill Down (Float & Paddle, Pull, 5 Beat Kick, Kick, 6-3-6 Drill).

Strength & conditioning shortly after. Shoulder Press- 100#,105#,110#,120#,130#/5 reps w/6 20 inch. Box Jumps and 6 Broad Jumps between sets. 10 Min. EMOTM- 5 Burpee Pull-Ups, 5 Two Arm Battle Rope Swings.

30 min. Recovery Spin after school.
Stretching and stick/lacrosse ball smashes for mobility.

Hamstrings were feeling hillier trail run yesterday so I stayed away from a fast S&C Run WOD. The spin really helped relieve hamstring soreness and the jumps also helped stretch them some.
Jeff
on Monday, October 28, 2013 at 05:06 pm
10/28/13
Brad you had a solid day brother!

Morning Bike - 20min WU, isolated leg drill, 4 x 4 Mile R 2min Held 22 - 22.5mph

Afternoon S - ME Back Squat #215, ME Deadlift #285, Accessory Hamstring and leg lift work.

Ramping up volume last 3weeks before Cozumel. Mobility now!

jford@firecoachingconsulting.com
Tim
on Monday, October 28, 2013 at 05:27 pm
Monday WOD
Did a local S+C wod,

6 RFT
3 BW cleans
10 WB (10kg)
Chad Brinkley
on Monday, October 28, 2013 at 05:45 pm
Brandon Budge - Ironman
Congratulations Brandon! Awesome time for you Ironman. Fantastic accomplishment.
Coach Dan
on Tuesday, October 29, 2013 at 01:15 pm
CFE photo
Now there's a good looking bunch of athletes! Great time with you all in Rochester this weekend!
Comments are closed for this post.