W.O.D.: Long Interval

Tuesday, January 28, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 15:00

12 - Thrusters (65/45)

10 - Pul Ups

Post number of rounds 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, Chalkline CrossFit


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Comments (4)

Tim
on Monday, January 27, 2014 at 07:18 pm
Tri Update
Was booked in for my first tri (sprint...although the swim part feels long) last weekend, but due to bike problems (broken chain set) my debut has been delayed. Bike is going in the shop for a full service.

In the mean time, swimming continues to be my weakest leg, so I'm getting help from experienced swimmers to help me on this.
Next tri is scheduled for the 8th of feb, however this is subject to my bike being road worthy. Anyone got any advice on tri suits online? wiggle is out of stock.

In terms of strength training, just finished a squat routine (smolov jr) today, with the last workout being 3x10 at 115kg which was a mental and physical challenge but I got through.

Planned to take January slightly easy and steadily increase the volume and I cant wait till February when I can get back into CFE programming (although I slightly change it) and do some tri's.

Jeff your videos have been keeping me entertained during my lunch breaks at work, thanks

Good luck with training everyone, keep going strong.
Brad Williams
on Tuesday, January 28, 2014 at 05:17 am
1/28/14 WOD
Interval swim this morning. 800m Warm-Up (500m steady 10:06, FS, Kick, Pull), 8 x 125m/2 rec.- Tempo Pace-2:20,2:21,2:23, Fast-2:16,2:17,2:14, W/Fins-1:59,1:58 min. 200m Drill Down (Kick, Pull).

1 Hour Steady Bike shortly after.

Foam roller for mobility and some stretching. Fins made last two intervals brutal. I thought going without was hard. Stay warm today everyone.
McCusker
on Tuesday, January 28, 2014 at 11:47 am
WOD 1/28
15 min. AMRAP
9 rounds as Rx
cheryl
on Wednesday, January 29, 2014 at 03:25 pm
workout
AMRAP in 15 mins
12 Thrusters with 20kg
10 pull ups with the help of a band
7 rounds completed
Hard going but awesome!!
4 Rounds of 800m repeats at 13kph
Now I need to foam roll and have a coffee!!!
Comments are closed for this post.