W.O.D.: Long Interval

Friday, November 29, 2013 • EnduranceLong Interval

STRENGTH:

DE: Power Clean 10 x 2 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds for Time

Run 400m

7 - Muscle Ups

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 (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

Bike (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

Row (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

Ruck (THU): Repeat 2:00on, 2:00off 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 2:00on, 2:00off until form/pace deteriorates

Bike (OFF): OFF

Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

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


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Comments (2)

MTD PISTOL
on Thursday, November 28, 2013 at 06:41 pm
Happy thanksgiving
I am thankful for the ability to run injury-free for the first time in 13 years.

Thank you CFE for the great programming!
Brad Williams
on Friday, November 29, 2013 at 08:11 am
11/29/13 WOD
Component Swim first this morning. Did this at YMCA near parents and distances are in yards.
Component Swim- 2 RDS.- 100yds. of Swim, Kick, Pull, Pull w/Paddles, Swim w/Paddles. 20 min. total.

90 Min. Black Friday Spin Class an hour later. 15 min. Warm-Up (pace increase), 1:15 HRS Various Int, 10 min. Cool-Down.

Stretching for mobility. Shin/IT Band burn when swimming. I think it is because I'm extended and nerve in back gets pinched during kicking. Pain is bearable though. Bike still feels good. Leg feels better today....getting closer.
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