W.O.D.: Long Interval

Friday, December 27, 2013 • EnduranceLong Interval

STRENGTH:

DE: Strict Weighted Pull Up 10 x 2 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds

Run 800m

75 - Air Squats

50 - Sit 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): 4 x (6:00 on, 4:00 off)

Bike (THU): 4 x (6:00 on, 4:00 off)

Run (THU): 4 x (6:00 on, 4:00 off)

Row (THU): 4 x (6:00 on, 4:00 off)

Ruck (THU): 4 x (6:00 on, 4:00 off), 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or T): 4 x (6:00 on, 4:00 off)

Bike (OFF): 4 x (6:00 on, 4:00 off)

Run (FRI): 4 x (6:00 on, 4:00 off)

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


The ladies of Driven by CrossFit Temecula South


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Comments (3)

Boston Marathon
on Friday, December 27, 2013 at 07:06 am
Training Starts
Excited to get to training starting January 6th we'll be tracking all of our workouts and keeping all athlete. Bring two athlete's up there this year and four more with potential next year!
www.firecoachingconsulting.com
Brad Williams
on Friday, December 27, 2013 at 03:40 pm
12/27/13 WOD
Interval Row this morning. 15 min. Warm-Up (Pace, Dynamic Stretching, Pick-Ups), 4 x 6 min./4 rec. Damper 10 for all intervals- 1526m,1524m,1525m,1526m, 10 min. Cool-Down 13500m total. That whole WOD hurt a lot.\

Strength this afternoon. Did the CF Mainsite WOD along with some of the band exercises I saw on Brian Mackenzie's Tweet about "bullet proof" shoulders. Shoulder Press- 120#/5 sets/1 rep. Push Press- 115#/5 sets/3 reps. Push Jerk- 100#/5 sets/5 reps. I did standing band "T" Rows, Band Crossovers, and Iron Crosses. I don't know if that is what the exercises are named, but they hurt a lot after doing those presses.

Had to go easy on the weights for the presses. Still get burning down leg when doing exercises overhead. Leg is a lot better though. Hopefully I can be running by mid-month. I start therapy Thursday.
Michael Derksen
on Friday, December 27, 2013 at 11:12 pm
LI Bike
4 x 6:00
240 watts while in aero, 151 hr +/- 4
Solid effort. Best hour of the week
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