W.O.D.: Long Interval

Monday, December 02, 2013 • EnduranceLong Interval

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

25-20-15-10-5-10-15-20-25

KB Swing (53/35)

Box Jump (24")

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 125m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates

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

Row (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1k, 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 125m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 3:00 until form/pace deteriorates

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

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


CrossFit Endurance Seminar, Hanger 193 CrossFit


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Comments (9)

Jeff Ford
on Monday, December 02, 2013 at 06:17 am
IM Cozumel
Had a great day at IM Cozumel. 10:11 Overall time. 13th Age 210 Overall. 87 minute PR. CFE works if your confidence, pacing and nutrition is there. Just believe. jford@firecoachingconsulting.com,
www.firecoachingconsulting.com
Jason
on Monday, December 02, 2013 at 10:55 am
Great Job
Great Job Jeff!
Bicknell
on Monday, December 02, 2013 at 10:58 am
WOD
Strength:
Squat - ME 315x1

S&C WOD:
16:55 w/44# kb
Coach Dan
on Monday, December 02, 2013 at 12:39 pm
Congrats
Fantastic job, Jeff! Super inspiring.
Diogo Roque
on Monday, December 02, 2013 at 02:31 pm
THE BEST SEMINAR
Max, Paul, Pablo and Javier
Gave us an excellente seminar!!
thank you !!!
BRAZIL HANGAR 193
Brad Williams
on Monday, December 02, 2013 at 04:09 pm
12/2/13 WOD
Jeff, congrats on the IM Cozumel finish! That is an awesome time. You must have been flying! It is a testament to you and your training to put in an effort like that. I would be proud! Enjoy it my friend!

Interval swim this morning. 600m Warm-Up (FS, Kick, 5 Beat Kick, 6-3-6 w/fins, float & paddle), 6 x 125m/3 rec.- 2:20,2:20,2:17,2:21,2:18,2:10 min., also a 25m easy swim after each Int to other side of lane, 200m Cool-Down (Free,Kick,Pull).

Strength & Conditioning after school. Glute on left side where I have pinched nerve hurt a lot when I squatted with weight so I axed it. Circuit- 40# for KB, 20 inch Bench Step-Ups sub for jumps. Whole leg was hurting on impact and I didn't want a set back. 11:56 min. for WOD. Lots of smashes and stretching after.

Going to see Sports Med. Doc Friday and will hope to be on the road to recovery.
Chad Brinkley
on Monday, December 02, 2013 at 06:24 pm
RE: IM Cozumel
Awesome time Jeff! If you don't mind me asking, what was your nutrition like for the race?
Gd
on Monday, December 02, 2013 at 10:41 pm
4x800m run in the morning
Then
5x2 back squat @ 305lb
Wod rx @ 13'23"
Benjamin
on Saturday, December 14, 2013 at 03:47 pm
ME: Back Squat = 1@275#

WOD: 14:08 Rx'd
Comments are closed for this post.