W.O.D.: Short Interval

Monday, November 25, 2013 • EnduranceShort Interval

STRENGTH:

ME: Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

25 - Handstand Push Ups

25 - Overhead Squats (95/75)

25 - Pull Ups

50 - Pistols (Alt Legs)

100 - 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 25m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 400m, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover 2:00 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 25m, recover 2:00 until form/pace deteriorates

Bike (WED): Repeat 400m, recover 2:00 until form/pace deteriorates

Run (MON): Repeat 100m, recover 2:00 until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Revolver


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Comments (8)

Brad Williams
on Monday, November 25, 2013 at 04:09 pm
11/25/13 WOD
Interval swim this morning. 800m Warm-Up (FS, Float & Paddle, 5 Beat Kick, Kick, Statue of Liberty w/ Fins), 10 x 25m/2 rec.- 20,20,20,20,20,20,20,20,20,21, 250m Cool-Down (6-3-6, Kick w. Fins).

Strength Shortly after. CF Mainsite WOD (nerve in back is still pinched and don't want to reinjure it w/DL's again) 2 reps/10 sets/1 min. Rec.- 135,135,135,140,145,145,155,155,155,160#

Circuit after school. Did Sunday's Gymnasic WOD. 6 Rds. 30 sec/30 sec. Rec. of Squats, Burpees. Squats- 29,32,33,34,34,33-196 reps. Burpees- 9,11,11,11,11,12-65 reps. 261 reps total. CORE-50 4 CT. Bicycles.

Stretching for mobility. Will probably row again tomorrow since it still hurts to run. Hopefully I will be able to run after this week.
Noah
on Monday, November 25, 2013 at 06:29 pm
S&C Wod
I did a DE overhead squat 10x2 on the :45, I'll do a heavy Deadlift tomorrow. I did a 10 minute AMRAP of 30 muscle-ups and with the remaining time max rep pistols. I did the muscle-ups in 4:50 and got 104 pistols.
gd
on Tuesday, November 26, 2013 at 02:06 am
MONDAY
DEAD 4X2 @ 180K 1X2 @ 190K
wod 13'16'' with deficit hspu(45lb plate) and ohs @ 115lb

endurance 10x100m run
Juan
on Tuesday, November 26, 2013 at 05:35 am
Tuesday
Where is Tuesdays Workout?!?!?1
Kristin
on Tuesday, November 26, 2013 at 06:10 am
Tues. Endurance Run
17 x 100 about 16-18 sec. each.
Glenda
on Tuesday, November 26, 2013 at 06:41 am
Tues 11/26/2013 short interval wod
hop drill
95 cadence run 2 min
x4

pull drill
92 cadence run 4 min
x2

pull w/ jump rope drill
92 cadence run 4 min
x2

WOD
100 yd 2 min recovery
x6
times: :26, :26, :25, :25, :24, :23

Conditions: light snow covered road, slightly slippery
Comments: 100's kinda fun. Got the feeling of pushing hips (lean) forward. Keeping eyes on target.
Hard to keep head and chest up, tendency is want to bring eyes to ground.
Josh
on Tuesday, November 26, 2013 at 08:45 am
Tues WOD?
Where is the Tuesday WOD at?
Jeff C
on Tuesday, November 26, 2013 at 12:53 pm
S&C WOD
Deadlift New PR 325#
for Julie 135#

13:05 HSPU w/abmat+25lb, blue band on pullups, wall pistols

14:32 Julie press and OHS @35#, blue band on pullups, wall pistols
Comments are closed for this post.