W.O.D.: D Long Intervals

Day 1 Week 1
Thursday, January 12, 2012 • EnduranceD Cycle, Long Intervals;

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE:

CFE Strength & Conditioning WOD Rest Day

Choose ONE of the following sports:

Lactate Shuttle

Swim (SS Thu, 3S Fri): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SS Thu, 3S Sat): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (SS Thu, 3S Sun): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Perform each set at just short of maximal effort. Post sport and distances to comments.


Endurance Coach Mike Speas and Ground Force athlete Mike Derstine at the finish of the Mistletoe Half Marathon benefiting RUN. WALK. STOP Childhood Obesity.


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (17)

Shaun
on Thursday, January 12, 2012 at 12:00 am
Run Question
In the run, does "off" mean light jog or does "off" mean walk?
Loren Marti
on Thursday, January 12, 2012 at 12:00 am
Re: Run Question
@Shaun, "off" means a complete stop...at least that is how I have understood it. Someone please correct me if I am wrong.
Brad Williams
on Thursday, January 12, 2012 at 12:00 am
1/12/12 WOD
Full rest today except for mobility this morning and after school. Body is already feeling better and ready to go. Hope to be strong tomorrow.
laszlo
on Thursday, January 12, 2012 at 12:00 am
re Run Question
Off can also mean just going easy
Brad Williams
on Thursday, January 12, 2012 at 12:00 am
1/12/12 WOD
DO the comments get posted like they use too?
Scott
on Thursday, January 12, 2012 at 12:00 am
new page
Love the new page
neebs
on Thursday, January 12, 2012 at 12:00 am
re: run question
Since "off" is rest I treat it as a walk since i have always been told coming to a complete stop is bad after you go all out
Jake Fisher
on Thursday, January 12, 2012 at 12:00 am
Daily Results
ROW: Lactate Shuttle = 4.6K PR!
1363m-1565-1618

Got pukey & cramp-y 1:00 from the end of the 6:00 Round, definitely a lactate shuttle this time around...
Alan Pamayo
on Thursday, January 12, 2012 at 12:00 am
Endurance (Run): .71, .84, and .99 miles .... 2.54 miles total.
Jake Fisher
on Thursday, January 12, 2012 at 12:00 am
Daily Results
ROW: Lactate Shuttle = 4.6K PR!
1363m-1565-1618

Got pukey & cramp-y 1:00 from the end of the 6:00 Round, definitely a lactate shuttle this time around...
scott
on Thursday, January 12, 2012 at 12:00 am
run
approx 4600 yards = sub 7 min mile pace good workout
Codfish
on Thursday, January 12, 2012 at 12:00 am
Endurance programming
Doing half ironman in May. How do i set up the training program using CFE. Thanks.
JenJ
on Friday, January 13, 2012 at 12:00 am
re: 1/12/12 WOD
Brad.. doesn't look like comments are nested as they were before.
Shaun
on Friday, January 13, 2012 at 12:00 am
Re:run question
Hey guys

Thanks for the input. I treated it as a "walk" as I have treated all the other "rests" in other workouts. Considering it is called a lactate shuttle, it is possible they envision you coming to a dead stop specifically so your muscles cramp, but that just sounds mean.

I did a slow walk, the GF (who did the whole thing as well) did a very slow trot jog to stay in "run mode."

I have no idea my distances for each leg, but it sucked as I'm still new to speed work like this. I'm from the LSD camp who has always focused about covering a distance any way possible as opposed to maintaining speeds or levels of effort. Here's to trying something new
Ron
on Monday, January 16, 2012 at 01:11 pm
Links
Where did all of the workouts go?
Scott from the Lou
on Friday, February 03, 2012 at 06:48 am
Morning Row
lactate shuttle row. 5 o 2:30 off, 6 o 3:00 off, 7.

4,234 k.

1098, 1436, 1700 m.
Joshua Flores
on Thursday, February 09, 2012 at 06:50 am
1 Month in The Rear
C2: 1017/1510/1725
Damper on 8
Total: 4252

Coupling with Gym Jones/CrossFit
Comments are closed for this post.