W.O.D.: Long Interval

Monday, January 27, 2014 • EnduranceLong Interval

STRENGTH:

ME: Clean

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


CFE STRENGTH & CONDITIONING WOD:

For Time

Row - 1000m

20 - Bench Press (BW)

Row - 1000m

15 - Bench Press (BW)

Row - 1000m

10 - Bench Press (BW)

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 125m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 1k, recover 2:00 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 (WED): Repeat 125m, recover 2:00 until form/pace deteriorates

Bike (MON): Repeat 1k, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit by Overload


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Comments (5)

Jeff Ford
on Monday, January 27, 2014 at 07:26 am
War of the WODS
Had a solid competition this weekend. 3FU3L set well as always for in between recovery. Competed Coed Scaled and we crushed Run/Row WOD out of the 41 teams there.

Boston Marathon Training Podcast Week #3 coming soon. jford@firecoachingconsulting.com
Brad Williams
on Monday, January 27, 2014 at 07:42 am
1/27/14 WOD
Component Swim this morning. Been doing a lot of WODS with components to work some weaknesses and to help build a little more base since I didn't swim for a month.

200m,150m,100m,50m- Swim, Kick, Pull- 37:11 min./2 rec. Drill/Skill Down (Swim, 5 Beat Kick, Float & Paddle, Skulling w/swim, Kick w/Fins, Swim w/Fins.
2300m Total.

So S&C today because of PT after school. Mobility work while warming the kids up for class today at school.
McCusker
on Monday, January 27, 2014 at 02:24 pm
WOD 1/27
Clean - 175 max
WOD - 19:30 w/145# BP
Tony
on Monday, January 27, 2014 at 02:54 pm
Wod
Came up short at #225 for the cleans so stuck at 215.
Wod- 17:40.
Didn't have a bench so I did #155 floor press instead of #185 bench.
Sam
on Monday, January 27, 2014 at 03:09 pm
1/27/2014 WOD
Clean,
Set 1, 8 x 120#
SET 2, 8 X 115#
SET 3, 8 X 105#
SET 4, 8 X 95#
SET 5, 10 X 85#

THEN:
Used 170# Bench Press
Comments are closed for this post.