W.O.D.: D Short Intervals

Day 1 Week 4
Thursday, February 02, 2012 • EnduranceD Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD: Rest Day

Post the hardest endurance workout you have ever done to comments.


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day

Single-Sport (SS)

"Sport (DAY)" refers to when a workout is programmed/designed to be performed.

Choose ONE of the following sports:

Swim (THU): 15-20 x 25m on 0:30-0:45, hold all splits within 2-3 seconds

Bike (THU): 8 x 1/4M (400m), spin/rest 90 seconds, hold all splits within 2-3 seconds

Run (THU): 4 x 400m, rest 90 seconds, hold all splits within 2-3 seconds

C2 Row (THU): 4 x 500m, rest 90 seconds, hold all splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

"Sport (DAY)" refers to when a workout is programmed/designed to be performed.

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SUN or TT): 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 (FRI): 10 x 30 seconds max effort hill sprint, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SAT or Tempo): 10 x 30 seconds max effort hill sprint, rest 2:00 between each rep

At Speed: For bike and run 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 times to comments.


Understanding Pacing with Brian MacKenzie


Thank you, Russ, for inspiring us all

"Just coming back from testicular cancer...Can't thank you guys enough for this resource.  I ran one marathon, four 1/2's and and an Army 10 Miler qualifier in the first half of 2011 using your workouts...the 10 Miler was eleven days after I had my testicle removed. There is no way I was able to suck down chemo and bounce back without this resource." - Russ Zink



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Comments (27)

Daniel Smith
on Wednesday, February 01, 2012 at 07:09 pm
Props!!
Great picture! Way To go and continue to step out in faith work hard brother!!!
Fat Tony
on Wednesday, February 01, 2012 at 08:00 pm
Hardest endurance workout
3 weeks after my first marathon was my Bday, so I attempted to run the 10 min on the hour for 24 hours, pour planning kept me from completing it. I did make it 13 hours though. Its the hardest because its the only one I never finished. This year, that wont happen
Kaitlin
on Wednesday, February 01, 2012 at 08:07 pm
Russ-- Great job redefining what is possible when someone is given an opportunity.
John
on Wednesday, February 01, 2012 at 10:48 pm
Brutal Endurance WOD
I think the 1 minute ladder is one of the toughest I've done.
Miller
on Thursday, February 02, 2012 at 06:12 am
Hardest Endurance Workouts
Rowing (Erg Machine):
1. 15x 500 Meters - all at 2k pace (rest 2:00 min.)
2. 4x 4,000 Meters - all under 6k pace (rest 3:00 min. - light row)
3. 3x 2,000 Meters - all for Personal Record (rest 10 min.)
4. Hour of Power (60 minutes, rowing as hard as you can)
DRod
on Thursday, February 02, 2012 at 08:42 am
WOD
My first interval was way too fast.Other then that, my pacing was spot on. I think I should have slowed down overall by at least another 5-8 seconds just so my pacing within an interval would have been more consistent, instead of slowing down towards the end.

1-1:19
2-1:27
3-1:28
4-1:26
Aaron
on Thursday, February 02, 2012 at 09:29 am
Hardest endurance workout
One of the hardest I have done was 10x400m runs starting on every two minutes. In other words, if you ran your 400m in 1:15 then you would have :45 rest before starting your next 400m. I did them all at 75 seconds or faster except one was at 77 and one was 78 seconds.
JustinT
on Thursday, February 02, 2012 at 10:02 am
WOD row
4x500, 90sec rest.

1:51.4
1:51.4
1:53.4
1:54.9
Billy Bob
on Thursday, February 02, 2012 at 10:28 am
Yesterdays workout was tough especially when I hit my head and cut it open. Ouch
chris
on Thursday, February 02, 2012 at 11:38 am
injury
I am coming off of a hamstring injury that i have had for the last three months. I was able to keep my cardio up by using the elliptical machine. I just started running again last week and have built up to a mile without any speed. I have a half to run in April. I can crossfit without problem but am not ready to run intervals with speed. How should I prepare for my race and not reinjur myself?
Prinze
on Thursday, February 02, 2012 at 12:31 pm
Wod result-02/02/12
4 x 500m Row

1.54
1.54
1.53
1.52

The 3rd and 4th intervals really hurt!
Jon M
on Thursday, February 02, 2012 at 01:19 pm
Hardest Endurance workout
Well if you can call it a workout. Seal Strong 36 hour challenge back in December. Ran and swam countless miles carried logs millions of pushups and other forms of torture. Was treated for hypothermia near the end but completed the weekend. Took me 4 weeks to fully recover. Hooyah!
Kaitlin
on Thursday, February 02, 2012 at 01:24 pm
Injury
Chris-- Use this time to work on drills and improving your run technique/mechanics so the injury does not reoccur. You can begin with shorter repeats 50m,100m, 200m start short and with what you are able to do with no pain. You can use the getting started wods in the FAQ. Have you identified the cause of the hamstring injury so it does not continue to occur? Do a search on the mwod for some episode which will be helpful as you go forward.
Daniel Smith
on Thursday, February 02, 2012 at 02:22 pm
Sick?? Me??
So good news! I don't have mono!! It's only strep throat, which still sucks and is kicking my butt, but I am recovering well with rest and nutrition. This is a good time to look at my training and really focus on what i need to change.

Kaitlin: I was wanting to five you my daily training schedule and see what modifications I make and what you would recommend. Monday- 3sport swim AM-CFEWOD PM Tuesday- 3sport run AM-CFE WOD PM Wednesday- 3sport Swim AM-CFE WOD PM Thursday- 3sport Run AM- Recovery/yoga Friday- 3sport Swim- CFEWOD PM Saturday- long run interval- CFEWOD PM Sunday- off or bike intervals. Let me know what you think
Russ
on Thursday, February 02, 2012 at 02:25 pm
mwod
If there was a Nobel Prize for Free Physical Therapy, mobility wod would be a finalist.
Brad Williams
on Thursday, February 02, 2012 at 02:54 pm
2/2/12 WOD
Full Rest today. Lotta mobility work in too. Ankle is still swollen and bruised but has full range of motion. Hope to be strong tomorrow
Brian Nabeta
on Thursday, February 02, 2012 at 03:03 pm
Hardest Endurance wod
9x 1500 meter swims
ammulder
on Thursday, February 02, 2012 at 03:42 pm
Today's Run
4x400 w/90sec rest: 1:12, 1:12, 1:14, 1:08
The third one had the only significant uphill (for perhaps the last third). On the last one I went all-out to break 1:10 and did. So maybe they should all be a tad faster next time.

Hardest workout was a 24-mile run where I really did not eat enough before or during. Major bonk! Otherwise, anything in serious humidity does it to me.
Brad Williams
on Thursday, February 02, 2012 at 04:04 pm
2/2/12 WOD
Forgot, hardest WOD(s) for me are the 10-20 minute AMRAP's. There is always an exercise in there that I hate...and it is right in the middle.
Erik G
on Thursday, February 02, 2012 at 06:26 pm
Hardest Endurance
4 x 2k

It was for punishment.
Jake Fisher
on Thursday, February 02, 2012 at 07:50 pm
REST DAY!
"I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength." -Ryan Hall

Today's REST DAY = Delicious!

Hardest Endurance WOD:

Tabata Treadmill Run 10 x 20-sec at 15% incline and 5:00/mile pace. Induces tunnel vision, suicidal/homocidal thoughts, fits of rabid foaming of the mouth, demonic barking, and a whole host of other adverse events.
Jordan
on Friday, February 03, 2012 at 01:55 pm
Ewod
1:23, 1:22, 1:16, 1:26
Gary Calton
on Saturday, February 04, 2012 at 07:27 am
Bike
10x30 second uphill sprint between 460-472 watts
Christopher Bates
on Tuesday, February 07, 2012 at 06:13 am
Hardest Endurance WOD
Peterson's Ghost.

Miles and miles of intervals that go up and down in distance. Vicious.
KD
on Friday, February 10, 2012 at 11:28 am
KD Results
4 x 400 RUN 90sec rest on treadmill with 1.5 incline. All at 9mph
Bruce
on Wednesday, February 15, 2012 at 09:42 pm
1:20, 1:20, 1:18, 1:13. First time off the treadmill in a WHILE!
Scott from the Lou
on Thursday, February 23, 2012 at 09:27 pm
evening Row
Row:

1:47:04
1:47:01
1:48:06
1:52:03

felt myself break on that 4th one. Whew doggy!

Hardest workout:

26 x 200m run with jog 200m as recov. Yasso 800's were pretty tough. 6 x 750m row recently was BRUTAL. Also the Boston Marathon kicked my ass into oblivion.

:)
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