W.O.D.: Long Interval

Thursday, January 23, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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): Repeat 250m, recover 1:1 until form/pace deteriorates

Bike (THU): Repeat 2k, recover 1:1 until form/pace deteriorates

Run (THU): Repeat 1k, recover 1:1 until form/pace deteriorates

Row (THU): Repeat 1k, recover 1:1 until form/pace deteriorates

Ruck (THU): Repeat 1M, recover 1:1 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 (SAT or T): Repeat 250m, recover 1:1 until form/pace deteriorates

Bike (OFF): OFF

Run (FRI): Repeat 1k, recover 1:1 until form/pace deteriorates

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


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Comments (3)

Brad Williams
on Thursday, January 23, 2014 at 05:29 am
1/23/14 WOD
Easy spin this AM. 50 min. w/4 x 1 leg pedal drills worked in at the start.

Dynamic stretching to get hip/back loosened up after. Felt descent after lite WOD. Will Use lacrosse ball at school today.
Nathan Stanford
on Thursday, January 23, 2014 at 08:31 am
Tempo Run
3 mile treadmill tempo at 8.2, 8.3, 8.4 pace (increase each mile).

Following the Furman 5K plan with some slight modifications. Love the CFE programming and the idea of constant variation; however, when it comes to aerobic development geared toward a particular race goal I think that there are better ways to carry out the running workouts.

I'm adding a 4th long, slow run to the Furman plan. No set pace, just running trails for an hour or two each Sunday. So running days are Tu, Th, Sa, Su. The rest of the plan follows the CFE model.

My perspective comes from years of experience with distance training. 16:58 5K PR, 1:17 HM, 2:41 Marathon (Boston). I know what it takes to get myself into racing shape, and there has to be a bit more structure and planning to the endurance element.
PJ
on Monday, January 27, 2014 at 06:39 pm
re: Tempo Run
Hey Nate,

Glad you're finding success in what you are doing!

Maybe you misunderstand the CFE model?

What do you think is missing from the CFE program?
Comments are closed for this post.