W.O.D.: D Short Intervals

Day 1 Week 2
Thursday, January 19, 2012 • EnduranceD Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport:

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SS THU): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SS THU): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS THU): 10 x 30 seconds max effort, rest 2:00 between each rep

C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin hill sprint at speed.

Post sport and distance or watts to comments.

Multi-Sport:

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (FRI): 8 x 20:10, use pool or open water

Bike (SAT): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SUN or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %.


 

Starting future CFE cyclists young

 


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Comments (15)

steve f
on Thursday, January 19, 2012 at 08:27 am
SS bike wod
Power on cycleops trainer:
607,630,615,598,590,560,555,550,570,565...

I know some workouts say to hold efforts close, but is this what u r looking for on this type of workout. Or would it be better to hold all efforts closer at a less power??

Thanks
Daniel Smith
on Thursday, January 19, 2012 at 10:19 am
Rest never heard of it!
Great tempo run this morning! 7 miles all together. One mile warm up with 6 miles and on each mile I was hitting rough about a 6:20-30 pace which was what I wanted for each mile. Training for a 10k in march so gotta get those miles up a little. Pumped to do a distance run this weekend and work on some sprint intervals. Did some yoga to get a good stretch in and work on form.
I was thinking it seems that athlete misunderstood word. I can't help but think what we do as crossfitters is the exact definition as athletes. But when I go to school and see what an athlete to our world standards are. There is no comparison. I love baseball as much as the other guy but seeing what they do in the gym just makes me shake my head in shame bc that is was an "athlete" is. I would love to see any of those guys do what we do and then call them selves athletes. Lady's and gentleman CrossFit and CFE gives a whole new meaning to the word athlete!! Can I get an amen!!!!
JonA
on Thursday, January 19, 2012 at 10:21 am
Bike WOD
First day back in a long long long time. Could only complete 5 rounds on the cycleops trainer (sad).

Looking forward to getting back into it.
Enoch Pitzer
on Thursday, January 19, 2012 at 10:56 am
REST DAY
Did some jump-rope skill work & MWOD fot the hips, which are smoked. Great week of training, be back strong tomorrow.
JonA
on Thursday, January 19, 2012 at 11:29 am
Bike WOD
First day back in a long long long time. Could only complete 5 rounds on the cycleops trainer (sad).

Looking forward to getting back into it.
hm
on Thursday, January 19, 2012 at 11:51 am
Run WOD
3 x 30sec 9%/7.3mph
4 x 30sec 10%/7.2mph
2 x 30sec 10%/7.5mph
1 x 30sec 10%/8.0mph

felt sick on last 2. Needed 2 minute recovery.
Mike
on Thursday, January 19, 2012 at 12:14 pm
Swim WOD
All above 50m :)
nfdmedic4
on Thursday, January 19, 2012 at 01:00 pm
rest
Taking the rest day today and will just get some good stretching in today. Kids have been really sick lately and that has cut into my recovery (sleep) and time free for words. Did the cycling last night. 5 rounds, 3min on/off. 1.06, 1.03, 1.00, 0.98, 0.99 miles
Joey
Wouter M
on Thursday, January 19, 2012 at 01:25 pm
Run WOD long interval
3x1200m.@15km/h treadmill
Brad Williams
on Thursday, January 19, 2012 at 04:01 pm
1/19.12 WOD
Bike long intervals today since I couldn't do them yesterday. Mobility after. Swim tomorrow AM and gonna try to get the S&C in too. Will get back on track with S&C next week hopefully. Playing basketball with the students after school because we have a Student vs. Staff basketball game next Friday.
Jake Fisher
on Thursday, January 19, 2012 at 04:44 pm
Daily Results
No REST DAY today -- Taking FRI & SUN as REST DAYS.

STRENGTH/SKILL: Split Snatch
>> I've never done this type of snatch before. So, focused on learning technique & timing, both legs forward, then attempted 1st PR:
65(6)-85(4)-95(2)-105(2)-115(2)-125-130(F)-130 matches my Snatch PR

Then 15-20 mins later...

ELIZABETH: 6:55 Rx, -0:30 PR!
sarah
on Thursday, January 19, 2012 at 05:18 pm
run wod
wasn't sure my legs wanted the 12% but it them at at 9.5 on the treadmill. after the first 3 wasn't sure about the 12% and was going to go lower but am glad I stuck it out and felt great the last 3...maybe I should have gone faster? good day.
BradM
on Thursday, January 19, 2012 at 06:31 pm
Run
10x30 sec hill sprints, 2min rest between efforts:

*10.0 incline; 6@ 8.0mph, 4@ 8.5mph
Mike
on Thursday, January 19, 2012 at 10:52 pm
Swim WOD
All above 50m :)
neebs
on Friday, January 20, 2012 at 02:24 pm
daily results
Row: 164, 171, 164, 159, 166, 168, 172, 167, 174, 170
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