W.O.D.: Long Interval

Monday, December 16, 2013 • EnduranceLong Interval

STRENGTH:

DE: Power Clean 12 x 2 @ 65% on :60s

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds as Possible in 12:00

2 - Hang Squat Cleans (135/95)

4 - Pull 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 (TUE): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover 3:00 until form/pace deteriorates

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

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

Ruck (TUE): Repeat 1.5M, 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 (TUE): Repeat 200m, recover 3:00 until form/pace deteriorates

Bike (WED): Repeat 1.5M, 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.


Driven by CrossFit Temecula South


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Comments (9)

Chelsea
on Monday, December 16, 2013 at 08:49 am
Knee
Has anyone experienced patellofemoral pain syndrome? I am having major pain in the right knee but cannot pinpoint a specific incident as a cause for it. I noticed some soreness (almost like a bruise under kneecap) about 2 weeks ago. Now, I can't swim, go up stairs, or hardly walk at times without it bothering me. The pain seems to be concentrated on anterior of knee, around and under kneecap. Are there any strength movements that will help alleviate it? I hate to stop training all together! Any suggestions?
Eric
on Monday, December 16, 2013 at 09:27 am
DE Powercleans: Done at 185lbs (265max)

Wod: As Rx'd. 22 rounds + 2 Hang Squat Cleans. Strict pull ups for the first 10 rounds.
Pablo
on Monday, December 16, 2013 at 03:22 pm
doubt
Hello.
I'm from Spain and i'm a beginner here. What does it mean ME and DE in the WODs?? I searched in everywhere but i can't find the definition.
Thank you.
Pablo
Brad Williams
on Monday, December 16, 2013 at 03:56 pm
12/16/13 WOD
Circuit Swim this morning. 800m Warm-Up (Components, Fins, Paddles, Pull Buoy, Kick Board), 15 min. AMRAP- 50m Swim, 25 Push-Ups- 6 Rds.+50m+16 Push-Ups, 300m Cool-Down (Components).

Strength workout after. Snatch Grip Deadlifts- 135#/12 sets/2 reps at 1 min. First time doing Deadlifts since injury. Had some pain in hip/shin during exercise, but bearable.

Smashes and stretching for mobility. Hopefully getting some PT appointments this week.
PJ
on Monday, December 16, 2013 at 04:41 pm
RE: Pablo
Pablo -- Definitions are under the About > Workout Legend page.

ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't.
DE= Dynamic Effort = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval
Pablo
on Tuesday, December 17, 2013 at 06:30 am
thanx
Hello PJ.
Thank you very much for the answer.
;)
Dain
on Tuesday, December 17, 2013 at 06:51 am
Knee Reply
Chelsea, it sounds like similiar symptoms to patellofemoral syndrome. But, it could a few different things, ie tendinitis or bursitis. Several things can cause it: running, jumping, lunging, and overpronation of the foot due to low arches. Try to rest it as much as possible, use ice, and if you take medicine...anti-inflammatories. If you notice a particular activity that irritates it, try to avoid it until you are recovered. There is a difference in training through discomfort and training through pain. It is important to listen to your body. Here is some good information: http://emedicine.medscape.com/article/308471-treatment
Hope this helps.
Christian Bull
on Monday, December 23, 2013 at 11:58 am
Conditioning
Wod - 26 rounds Rx'd
Ran this morning
5x800m - last one was more of a cool down the first 3 were slow 3:12's but felt really hard the 4th was 3:24. I'm slow
MC
on Tuesday, February 04, 2014 at 04:04 am
Power cleans 110

Wod 8 rounds used light band for pullups after first 2 rounds
Comments are closed for this post.