W.O.D.: Long Interval

Tuesday, November 19, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds as Possible in 15:00

10 - Hang Squat Cleans (135/95)

20 - Wall Balls (20/14)

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 2k, recover 3:00 until form/pace deteriorates

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

Row (TUE): Repeat 1000m, 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 (WED): Repeat 250m, recover 3:00 until form/pace deteriorates

Bike (MON): Repeat 2k, recover 3:00 until form/pace deteriorates

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

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


Flat Feet And Implications On Performance

CrossFit Soul Miami hosts a CrossFit Endurance Seminar December 7-8


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Comments (7)

Brad Williams
on Tuesday, November 19, 2013 at 08:13 am
11/19/13 WOD
Took another rest day. Back is 100% better, but my hip flexor is causing me pain. I'm sure I did it Deadlifting Sunday morning. I don't even remember when. The only time it really hurts is when I'm standing on it.

Stretched before school, during, and will get more in when I get home. Hopefully, tomorrow I can train again. This is really tough.
David
on Tuesday, November 19, 2013 at 09:15 am
Alternative to Wall Balls
Any one have a good alternative to wall balls? My home setup does not have enough vertical height to do them effectively
PJ
on Tuesday, November 19, 2013 at 10:46 am
RE: Alternative to Wall Balls
You could always sub in some light thrusters!
Stephen Chappell, MSFS,CFS
on Tuesday, November 19, 2013 at 11:15 am
Ironman training
Has anyone had in success doing a Ironman event in under 13 hrs doing the dailing WOD for multi-sport
Scott
on Tuesday, November 19, 2013 at 01:08 pm
Stephen,
I haven't done a full with CFE, but did NOLA 70.3 in 5:30 using CFE 3-4 days a week and adding in a longer bike, swim, or run 2-3 days a week.
Noah
on Tuesday, November 19, 2013 at 03:44 pm
S&C Wod
Made up yesterday's DE at 105, then did today's WOD at a #105 power clean. I got 7 rounds and 10 cleans.
Chris
on Tuesday, November 19, 2013 at 04:19 pm
RE: Alternative to Wall Balls
The CF main page lists dumbbell thrusters w/ each being the weight of the ball.
Comments are closed for this post.