W.O.D.: Long Interval

Tuesday, January 14, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

Barbell Thruster

1-1-1-1-1-1-1-1-1-1

Post loads 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 Kings Point


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Comments (4)

Brad Williams
on Tuesday, January 14, 2014 at 04:54 am
1/14/14 WOD
Interval Run/Row this AM. Decided to give running a try this AM not bad, but still lots of pain. 10 min. Run Warm-Up (Pace, Drills), 3 x 5min./4rec. Int 7:30 pace/1236m, 7:30 pace/1256m, 7:30 pace/1261m, All rec. were easy runs on treadmill. Run Cool-Down (Drills).

S&C shortly after. Squats from yesterday. 95#/10 sets/2 reps w. 2 sec. pause at bottom.

Will stretch and use stick at school today. Still have a long ways to go with running. Couldn't go faster because pain went down from thigh to top of shin. I hope a couple more weeks of physical therapy will relieve that. Getting closer though.
Jacob H
on Tuesday, January 14, 2014 at 02:41 pm
1/14/14
115x5 125x2 120x3 2:30 Rest beetween each set

Jump rope for 5 minutes before run and i did 5 Rounds of 5on4off
t.a. barnhart
on Monday, January 20, 2014 at 07:54 pm
barbell thrusters
what weight? empty bar? 45# 15# whatever i feel like?
Chris L
on Tuesday, January 21, 2014 at 12:21 am
Tuesday 21/1
Thruster
1x 80,90,95,100f,100f,90kg
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