W.O.D.: D Short Intervals

Day 1 Week 6
Thursday, February 16, 2012 • EnduranceD Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD: Rest Day

"Energy System Contribution to Elite Kayak Racing" - Zone 5 Endurance

Post thoughts to comments.


ENDURANCE WOD:

Perform at least 3+ hours before or after CrossFit WOD if not following CFE S&C schedule or perform S&C Recovery

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

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (THU): 3 x (25m/y + 50m/y + 100m/y)

Bike (THU): 3 x (1/4M + 1/2M + 1M)

Run (THU): 3 x (100m + 200m + 400m)

C2 Row (THU): 3 x (125m + 250m + 500m)

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Short Tosh"

Swim (FRI): 3 x (25m/y + 50m/y + 100m/y)

Bike (SAT or perform Tempo): 3 x (1/4M + 1/2M + 1M)

Run (SUN or perform TT): 3 x (100m + 200m + 400m)

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 17 seconds, rest 17 seconds, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.


Nate Naidas, CrossFit Montgomery Endurance, The Gump Games, Montgomery, AL

7th in 5k / 4th Overall in Competition


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Comments (14)

Matt
on Wednesday, February 15, 2012 at 06:11 pm
3S vs SS Trainings
I am looking for some input/opinions. I was traditionally a LSD athlete for the past 5-6 years. I have qualified and run the Boston Marathon and have completed a couple half-iron distance triathlons. I have a goal of running an Ironman in 2013. Traditionally I am more a runner than swimmer/cyclist. This season I plan on running several 5k-half marathons and one full marathon in October. I am planning on doing 1, maybe 2 shorter distance triathlons (sprint & Olympic). I still want to run a sub 3:00 marathon to qualify for Boston. I am currently training 3S, but would I benefit more from the SS (run) program? Or should I stick to the 3S program with the goal of an Ironman in the near/distant future?
Del P
on Thursday, February 16, 2012 at 01:13 am
Divide your goals?
Hey Matt, I'm guessing you are a sub 3 guy previously having qualified for Boston. How early/late is your 2013 Ironman in the year? Given that you don't have huge depth in the swim/bike areas I would consider sticking with 3S until end of July to enjoy your tri races and build your skill base in swim/bike disciplines. August onwards I would alternate a 3s week with a SS week through to your marathon, that will still give you 5 high quality runs across a 14 day period and still keep your skills in the areas that you perceive need development. Backed up with the WODs you will be in awesome shape going into the October marathon. Coming out of the race I would switch into 3s cycles again with a view to preparing for your 2013 IM (again dependant on how early/late it is) but also keeping the mental freshness and variety that 3s offers. With Boston in Spring I would use a similar approach to the October marathon and rotate 3s ss. You sound like a long established runner that needs to build skill in the other areas so don't drift to far away from Swim/bike and you will have it all down come 2013. Works for me and several of my sub 3 guys over here. all the best Del
Brad Williams
on Thursday, February 16, 2012 at 06:25 am
2/16/12 WOD
Full rest today after trip back to Canton from parents house. Should feel fresh tomorrow.
Stusrt F
on Thursday, February 16, 2012 at 06:49 am
SS run
3 rounds of 100m, 200m, 400m

I dont have access to a track, so distances were taken off my watch, the terrain was slightly undulating (the flattest road i can find)

100m all 18-20s
200m around 40s
400m around 90s

felt reasonable at the time, but legs are like jelly now :)
JustinT
on Thursday, February 16, 2012 at 09:29 am
SS row
125's : 24.8 to 27.0
250's : 54.2 to 55.7
500's : 1:52.2 to 1:55.6
Kim Williams
on Thursday, February 16, 2012 at 12:21 pm
SS Run
3 x (100m + 200m + 400m)

100's: 0:22, 0:24, 0:24
200's: 0:48, 0:43, 0:46
400's: 1:37, 1:31, 1:28
Chad Brinkley
on Thursday, February 16, 2012 at 01:53 pm
3S vs. SS
Matt: Another option is to follow the 3 sport training plan, but sub out one of the bike or swim days each week for a third run WOD.

I was going to rest today, but our local box programmed Fight Gone Bad. I got a PR at 286 reps RX. I guess I will rest tomorrow instead...
Mark R
on Thursday, February 16, 2012 at 02:26 pm
SS Run
3x(100m+200m+400m)
100: 0:16,0:17,0:17
200: 0:37,0:38,0:39
400: 1:28,1:27,1:29

Good one--harder than I expected.
Dan S.
on Thursday, February 16, 2012 at 04:45 pm
C2 Row: 3 x (125m + 250m + 500m)
09:04.5 2625m 29spm, 01:43.7/500m
1. 0:23.1, 0:48.1, 1:45.4
2. 0:23.2, 0:51.3, 1:48.4
3. 0:23.7, 0:52.6, 1:48.7
Matt
on Thursday, February 16, 2012 at 05:11 pm
Re: 3S vs SS Trainings
Del - I really like that idea. That will give me the run "volume" I was looking for while still following CFE. I have been following CFE now for just about 2 months. I am looking to do IM Madison in 2013 which is a Sept IM. I think I will take your advice and follow 3S to keep a solid base throughout the summer tri season and then alternate as you suggest after my last tri to add that extra run "volume" to a 2 week block.

Thanks for the suggestion!
Deaner02
on Thursday, February 16, 2012 at 06:39 pm
SS Run
1. :20, :39, 1:24
2. :22, :42, 1:31
3. :22, :44, 1:34
Jake Fisher
on Thursday, February 16, 2012 at 06:51 pm
Active Rest & gymWOD
Active Rest Day today. Decided that I would work on some gymnastics skill work; Rx'd from today & yesterday's GymWOD:

For QUALITY:
- 50 HSPU
- 50 STRICT T2B (straight legs)

Then... 10-mins of practice: Forward Roll & Backward Roll

Then I worked on head/handstands and "hollow" positioning.

Full REST DAY tomorrow; I have a private concert to attend w/ Shawn McDonald. I'll move tomorrow's WODs in-combo w/ what's Rx'd on Saturday.
Deaner02
on Thursday, February 16, 2012 at 06:53 pm
SS Run
1. :20, :39, 1:24
2. :22, :42, 1:31
3. :22, :44, 1:34
Jake Fisher
on Thursday, February 16, 2012 at 06:54 pm
Chad Brinkley
NICE WORK on FGB, brother! 300 is within your sights now. GET IT!
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