W.O.D.: Long Interval

Tuesday, November 05, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible in 12:00

5 - Chest to Bar Pull Ups

10 - Box Jumps (30"/24")

Post number of rounds 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 250m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 3000m, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 1M, recover 4:00 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1M, 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 (TUE): Repeat 250m, recover 3:00 until form/pace deteriorates

Bike (WED): Repeat 3000m, recover 3:00 until form/pace deteriorates

Run (MON): Repeat 1M, recover 4:00 until form/pace deteriorates

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


CrossFit Endurance Seminar, Reebok CrossFit GCS


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Comments (3)

Brad Williams
on Tuesday, November 05, 2013 at 10:39 am
11/5/13 WOD
Interval Run first this morning. 10 min. Warm-Up (Pace Increase, Drills, Jump Rope, Mobility), 2 x 1 mile/3 rec.- 7:13, 7:13 pace for both. 10 min. Easy run, Drill Cool-Down.

Strength & Conditioning shortly after. Subbed 10 broad jumps for box jumps because someone was using the box for step ups. 12 min. AMRAP- 5 Pull-Ups, 10 Broad Jumps- 9 Rds + 3 Pull-Ups. Broad jumps were super hard after run. Stairs have been hard going up all day.

Mobility after school today. Kept pace slower because I wanted to know what 7:13-7:20's felt like because that is what I'm gonna try to hold for both the 5K and 10K races Saturday at the Ann Arbor Turkey Trot Iron Turkey Race.
kyle
on Tuesday, November 05, 2013 at 12:20 pm
Power Speed Endurance Question
Hey guys, I finished "Power Speed Endurance" and am on week 6 of the training plan. On week 6 day 3 of the training plan the WOD is a 10 min AMRAP with 1-arm DB snatches. It doesn't say how many to do per round. Let me know so I can get to business!
Josh
on Wednesday, November 06, 2013 at 10:48 am
Kyle's Question
I have the book and from looking at it, I would assume it's either 10 alternating or 20 alternating. Probably 10 (5 each arm) because of the short 10 min time period.
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