W.O.D.: Long Interval

Friday, January 24, 2014 • EnduranceLong Interval

STRENGTH:

DE: Power Clean 8 x 2 @ 75% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

"Nancy"

5 Rounds:

Run 400m

15 - Overhead Squats (95/65)

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): 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 (9)

Brad Williams
on Friday, January 24, 2014 at 05:27 am
1/24/14 WOD
Interval swim first. 800m Warm-Up (FS, 5 Beat, Float & Paddle, 6-3-6 w/fins, Paddles), 4 x 250 w/= Rec. -4:41 min, 4:39 min., then did 25 Hard/25 Pace for 250- 4:47 min., 4:52 min. 300m Cool-Down (Swim, Kick, Pull)

Interval Row after. 4 x 1k w/= Rec.- 4:04,4:02,3:59,3:58, 1670m Cool-Down. 8917m.

Mobility shortly after. Hard one today. I'm tired. Hopefully, snow day today from school will help recovery.
McCusker
on Friday, January 24, 2014 at 08:03 am
S&C
145 power cleans
Nancy - 14:00
Sucks to run in a gymnasium! Can't wait for this weather to break.
Is anyone out there? Not many of us post to comments. We are better than this!
Tony
on Friday, January 24, 2014 at 08:31 am
Nancy
#115 for PC's
Nancy: 15:40 as rx'd
Nathan Stanford
on Friday, January 24, 2014 at 11:11 am
Nancy
5x5 Squat #105
5x5 OH Press #65
1x5 Deadlift #135
3 x Pullups to failure (5,3,3 - needs work)
3 x 0:30 prone plank hold

Nancy @ 13:47 (subbed 9# dowel for OH squat... still working on form)
Sam
on Friday, January 24, 2014 at 01:57 pm
Nancy
5 Sets of Power Clean
Set 1 10 x 145#
Set 2, 8 x 145#
Set 3, 9 x 135#
Set 4, 10 x 125#
Set 5, 5 x 125# (grip was fried)

Nancy: Forgot to time but did
5 Rounds
400 Meter Run @ 7.8 on treadmill
65 # OHS - Was able to do all unbroken. Real lung burner, but felt really good today. Signed up for the National Tri in DC. Anyone else in?
Kevin
on Friday, January 24, 2014 at 03:48 pm
Nancy
185 Power Cleans

Nancy: 17:10

I suck at running. OHS were all unbroken.

I left my box yesterday to start training for Adventure Racing. Looking at my numbers should show I was more strength focused before. I plan on doing CrossFit Endurance 3-4 days a week for a month, then re-evaluating.
Tati Paz
on Saturday, January 25, 2014 at 07:41 am
Nancy
# 155 Power Cleans
Nancy: 15'07'' RX

Unbroken OHS!
KM
on Saturday, January 25, 2014 at 10:47 am
Nancy
17:48
55# instead of 65#
Still working on OHS
Ben
on Saturday, January 25, 2014 at 11:13 am
75kg Power Cleans

'Nancy' Rx'd 13.24

Felt strong all the way, all rounds unbroken. Big thanks to CFE, programming is excellent and I am seriously impressed with the improvements in my performance.
Comments are closed for this post.