W.O.D.: D Long Intervals

Day 2 Week 5
Friday, February 10, 2012 • EnduranceD Cycle, Long Intervals

STRENGTH:

DE: Push ups 10 x 3 on 1:00 with resistance (bands or chains) or a load

Post resistance/load to comments. 5-10 minutes rest then CFE S&C WOD.


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 12:00 of:

Run 400m

15 Chest-to-Bar Pull ups

21 Double Unders

Post rounds to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 6 x 200m on +/- 2:45 or less recovery, deviate no more than 3-5 seconds

Bike (THU): 3 x 5k TT, spin/rest 5:00

Run (THU): 2 x 400m with 1:00 rest between + 2 x 800 with 3:00 rest between, deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m

C2 (THU): 2 x 500m with 1:00 rest between + 2 x 1000 with 3:00 rest between, deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN or "Brick" TT): 10 x 100m on 2:00 or less recovery

Bike (SUN or "Brick" TT): 5 x 2M, spin 3:00, deviate no more than 3-5 seconds

Run (SAT or Tempo): 3 x 800m, rest 2:00, deviate no more than 3-5 seconds

Post sport and times to comments.


6'3", Olympic Rower, Susan "Hardo" Francia, showing off her pipes in Chula Vista, Ca


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Comments (23)

nfdmedic4
on Thursday, February 09, 2012 at 09:18 pm
3s endurance?
So, if I'm reading this right, there is NO endurance portion for 3s right? Being on the 3s, I am just going to do the S&C on Friday; Run on sat and then the brick on sun or either the swim or bike alone. Right????
DRod
on Friday, February 10, 2012 at 03:46 am
WOD
3 rounds plus 400m run.

It was nice not having to lift heavy weight today. My joints definitely needed the break.
Kaitlin
on Friday, February 10, 2012 at 05:11 am
RE: 3s Endurance
NFmedic4-- Correct 3S is a rest day for Endurance. Run sat, sun brick or swim TT or bike TT
Xander
on Friday, February 10, 2012 at 07:04 am
Newbie question
"The Strength DE: push-ups 10 x 3 on 1:00" does that mean 30 push-ups in 1 min?
sarah
on Friday, February 10, 2012 at 07:36 am
sick
been sick the past 3-4 days and trying to decide what workout to start up with again(start from last workout or just start on Monday....whatever run or WOD there will be a lot of phlegm being spit!
Julie
on Friday, February 10, 2012 at 07:39 am
For SS, do we only do the endurance wods on the days prescribed? If I understand right, only do the intervals on tues - thurs, then whatever is posted for the weekend tempo/tt?
Enoch Pitzer
on Friday, February 10, 2012 at 10:08 am
I did "Rahoi" from mainsite today because the WOD I should have done, I dont have the space to do it here. 6 rounds, felt good.
Jordan
on Friday, February 10, 2012 at 10:32 am
Pushup recommendations
Any one have any suggestions on how to do weighted pushups by yourself?
david
on Friday, February 10, 2012 at 10:38 am
xander and julie
Xander the push ups are loaded and 10 rounds of 3 starting on each minute resting however long is left of the minute ,Julie you got it right.
Willie
on Friday, February 10, 2012 at 12:30 pm
S&C WOD
Did the 6 x 1 mile Bike TT (WATT) last night 2.17 - 2.19 for all 6.
Did the S&C today, 4 rds on the dot, gutted as used treadmill that kept switching itself off everytime I jumped off!
mckenna
on Friday, February 10, 2012 at 12:47 pm
tougher than looks
3 rounds even. Sud 500meter row for run
Toni Biggerstaff
on Friday, February 10, 2012 at 12:58 pm
Today's WOD results
Run 400m
15 Chest-to-Bar Pull ups
21 Double Unders
X2+15+21+100 meters
Mark
on Friday, February 10, 2012 at 02:50 pm
Hey guys, can someone please explain what it means in the 3S with the "tempo" and the "brick TT".
Cheers
Kaitlin
on Friday, February 10, 2012 at 03:04 pm
Mark-- for 3S sat run the Long Interval or the temp wod which posts for Saturday will be completed. The athlete will choose which wod they do.
For Sunday the option is the long interval or brick TT. The TT wods post with Saturday's wod.
The athlete takes a more active role in the programming when there are choices such as these. Choose the wod that is weaker area in your performance or a type of wod that you avoid doing.
Brad Williams
on Friday, February 10, 2012 at 04:01 pm
2/10/12 WOD
Interval swim this morning since I won't be able to get the swim-to-bike in this weekend. Came to parents house because my school is on Winter Break. 10x75m on 2 minutes- 1:27,1:27,1:28,1:25,1:26,1:24,1:25,1:26,1:26,1:26. Mobility after trip back home. May skip brick ride-run because of load of snow here and doing a longer run on Sunday.
Mark
on Friday, February 10, 2012 at 04:16 pm
Thanks heaps kaitlin
nfdmedic4
on Friday, February 10, 2012 at 04:58 pm
S&C
push ups w/ 40# vest on paralettes
S&C:
3 full rounds & 14 pull ups all with a 20# vest.
Joey
Prinze
on Friday, February 10, 2012 at 06:10 pm
S&C Wod
Wod as Rx'd=4 rnds

Quite happy with that result. The run was ok. Pullups pretty good and I'm getting better at dbl unders every time I try em.
Jake Fisher
on Friday, February 10, 2012 at 08:14 pm
Daily Results
Pushups (DE) as Rx'd using 25# band folded in half and wrapped around my shoulders... ~50# or more of resistance at the top.

WOD Rx'd 4 Rounds even.
- It was 10'F outside w/ a -5'F windchill & 20 mph winds. The transition from hot thick moist air in the box to the bitter cold dry air outside was "interesting" to say the least.
Jordan
on Saturday, February 11, 2012 at 10:47 am
Wod
Strength 45# weighted pushups.
Wod: 3 rounds plus 133m.
Rich 34m/5'8"/220lb
on Sunday, February 12, 2012 at 12:16 pm
WOD
2rds+400+10
Scott St. Louie
on Friday, March 02, 2012 at 07:01 am
Morning Row
Made up yesterday's SS Row.

500m - 1:48
500m - 1:46
1000m - 4:00
1000m - 3:53
Sebastian
on Monday, March 19, 2012 at 03:59 pm
3 rds plus 5m. First round of double unders were U.G.L.Y. Second and third round much better.
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