W.O.D.: Long Interval

Monday, January 13, 2014 • EnduranceLong Interval

STRENGTH:

DE: Back Squat 10 x 2 @ 65% on :60s

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds

Run 800m

50 - Wall Balls (20/14)

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 5:00on, 4:00off until form/pace deteriorates

Bike (TUE): Repeat 5:00on, 4:00off until form/pace deteriorates

Run (TUE): Repeat 5:00on, 4:00off until form/pace deteriorates

Row (TUE): Repeat 5:00on, 4:00off until form/pace deteriorates

Ruck (TUE): Repeat 5:00on, 4:00off 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 (TUE): Repeat 5:00on, 4:00off until form/pace deteriorates

Bike (OFF): OFF

Run (MON): Repeat 5:00on, 4:00off until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Northwest Tucson


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Comments (9)

Brad Williams
on Monday, January 13, 2014 at 10:45 am
1/13/14 WOD
Interval swim this morning. 600m Warm-up (Freestyle, Float & Paddle, Kick, 5-Beat Kick, Pull w/paddles, Swim w/fins), 4 x 5 min./4 rec.- 253m, 262m, 258m, 259m, did a 50m easy swim between each, 700m Drill Down (Kick, No Board Kick, Swim w/paddles, float & paddle, 6-3-6 w/ fins). 2500m.
Felt good to be swimming again. I was also happy to be faster then when I was swimming consistently. I felt slow, but I guess I wasn't. Rower, Bike, and scaled S&C WOD all made this possible. Now I just need to get this little part of my hip well so I can be running and jumping. Lots of positive progress today.

No S&C because of physical therapy after school.
Adam campbell
on Monday, January 13, 2014 at 11:27 am
Mon wod
10x2@ 155lbs

Wod: 29:09 14#
Rich
on Monday, January 13, 2014 at 12:52 pm
WOD
24:33/5'9"/185
Jacob H
on Monday, January 13, 2014 at 04:36 pm
First and feel good.
W/U with 135lbx6,moved to 205 for 5 sets 185 1 set. 195 4 sets.

Dont have ability for wall balls improvised with 40 air squats (open for suggestions)
Overall time for the 3x800m and 40 air squats is 15:13
Jeff
on Monday, January 13, 2014 at 05:05 pm
Boston Marathon 2014 Podcast
First episode of Fire Coaching podcast! Feel free to subscribe and share thoughts/ideas.

http://www.youtube.com/watch?v=IcHGY0MqKn0
TC
on Monday, January 13, 2014 at 06:32 pm
1/13 WOD
DE: 275
S&C: 12:28

Ran 4 x 1.5M repeats at 10:00 pace yesterday. These Thrusters are gonna stink tomorrow!
BF
on Tuesday, January 14, 2014 at 12:08 am
DE 10x2 @ 100kg

S&C 15.05

Think the programming on CFE is excellent, big thanks to all involved in providing such a service free of charge. Much appreciated!
Chris
on Sunday, January 19, 2014 at 03:47 pm
DE 10x2 @ 123kg

S&C = 17:52
CL
on Tuesday, January 21, 2014 at 12:18 am
Monday 20/1
Following a week behind (in Australia).

DE 10x2 @ 123kg

S&C 17:52
Comments are closed for this post.