W.O.D.: Short Interval

Tuesday, December 10, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible in 8:00

Hang Power Snatch (95/65)

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 50m, recover :90s until form/pace deteriorates

Bike (TUE): Repeat 800m, recover :90s until form/pace deteriorates

Run (TUE): Repeat 200m, recover :90s until form/pace deteriorates

Row (TUE): Repeat 250m, recover :90s until form/pace deteriorates

Ruck (TUE): Repeat 500m, recover :90s 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 (OFF): OFF

Bike (MON): Repeat 800m, recover :90s until form/pace deteriorates

Run (WED): Repeat 200m, recover :90s until form/pace deteriorates

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


CrossFit Endurance Seminar, Grassroots CrossFit


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Comments (5)

Eric
on Tuesday, December 10, 2013 at 07:15 am
Wod: 70 reps as Rx'd. Grip shot! (No chalk/bumpers).
Brad Williams
on Tuesday, December 10, 2013 at 02:59 pm
12/10/13 WOD
Tried to do yesterday's S&C WOD, but left knee kept hurting/tracking in and hip was getting irritated from the Thrusters so I stopped.

I'm going to take tomorrow off too. Maybe just giving it some extra rest will help. I'm going back to Doc Friday and hope to get more tests done to see if this can be solved because my patience is thinning.
Matt G
on Tuesday, December 10, 2013 at 03:10 pm
Day 1
70.3 Tremblant training started today. I haven't been on the bike or swam since 70.3 Timberman in Aug. I've been CrossFitting 4x per week since then. Thought I'd use CFE wods in combo with my local affiliate's strength and WOD programming.
7am ->
Strength: Back Squat - worked up to 3 sets of 6x225
WOD: 40 burpees ,100 butterfly sit-ups, 5min rest, 100 air squats, 40 burpees. Time: 18:31

6pm ->
Bike intervals - :90 on :90 off 5 rounds
Tim Toth
on Tuesday, December 10, 2013 at 08:52 pm
CFE Seminar: 12/7-12/8
I had a BLAST during the CFE Seminar in Berkeley, CA. The instruction was great and the attendees were very friendly. I would have paid an extra $20 for a CFE seminar shirt! I'm willing to bet others would have done the same. Shout outs to Dan Hollingsworth for conducting the seminar and to Grassroots CrossFit for hosting the event. I'm looking forward to the homework and evolving into a better runner. Big ups to CFE. Thanks for having me. Peace.
Benjamin
on Saturday, December 14, 2013 at 03:41 pm
WOD: 40 Reps Rx'd

Endurance WOD: 12x200M with :90s rest. Ran with a 20# vest and my times ranges from :39s to :42s. I did not want to have more than 3 seconds of difference between any of the repeats.
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