W.O.D.: D Short Intervals

Day 1 Week 8
Thursday, March 01, 2012 • EnduranceD S-INT, Rest Day

CFE STRENGTH & CONDITIONING WOD: Rest Day

Nervous System Training for Fast Endurance Performance - Zone 5 Endurance


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day

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

Single-Sport (SS)

Choose ONE of the following sports:

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

8 x 20:10 All-Out Efforts

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

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

Run (THU): 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.

C2 Row (THU): 8 x 20:10

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds should be at maximal effort.

Multi-Sport (3S)

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SAT or Tempo): 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, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SUN or TT): 10 x 30 seconds max effort, 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 distance to comments.


San Francisco CrossFit / Team SFCF Endurance


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Comments (17)

Chad Brinkley
on Wednesday, February 29, 2012 at 06:06 pm
Late Swim WOD
I did the 3 Sport Swim WOD on 2/29. I had to scale it since my PR on the 200 is right at 3:00. 400 Warm Up (200 Freestyle, 200 Drills), 8x150 on 3:00 (Times were between 2:28 and 2:30 for each interval), 400 Cool Down (Freestyle).

I did a WOD at the local box in the afternoon:
Strength: Bear Complex @95 x10 with :30 rest.
Conditioning: 24 Toes Through Rings, 50 Feet Walking Lunges with a 45 LB plate overhead, 18 Toes Through Rings, 100 Feet Walking Lunges with a 45 LB plate overhead, 15 Toes Through Rings, 150 feet Walking Lunges with a 45 LB plate overhead, 12 Toes Through Rings, 200 feet Walking Lunges with a 45 LB plate overhead, 9 Toes Through Rings, 250 feet Walking Lunges with a 45 LB plate overhead, 6 Toes Through Rings (Time was 9:46 RX)
Kaitlin
on Wednesday, February 29, 2012 at 06:46 pm
SFCF Little Athletes building a solid foundation with all levels.
Dangerous Brian
on Wednesday, February 29, 2012 at 07:38 pm
ugh
Nothing humbles me like a treadmill tabata... to make matters worse i think that kid beat me at quad dipsea this year..
bmack
on Wednesday, February 29, 2012 at 10:17 pm
FOOOCH!
The Fooch, Rules
ammulder
on Thursday, March 01, 2012 at 08:54 am
Treadmills
So the treadmill takes some time to get up to speed and then slow down again afterward. How are those factored in to the 20/10? That is, if the 20s starts when I hit "go", I would definitely be getting less than 20s of work at the target speed...
Kaitlin
on Thursday, March 01, 2012 at 09:00 am
RE:Treadmills
Leave the treadmill going jump to the sides for the rest period.
O.T. Ingram
on Thursday, March 01, 2012 at 09:02 am
no bike for Wednesday's ENDURANCE WOD
Got a little behind with the kids.

Picked up on Weds Wod ran this morning 2x12:00 @ 1.79 1.69 ouch.

Doinf S / S&C after work.
Karl
on Thursday, March 01, 2012 at 01:47 pm
Sucked it.
Did the WOD at CrossFit716 this a.m. And then the Tabata treadmill run. That was awful. Had trouble holding pace and not falling off the back. Seems my eyes were faster than my legs when selecting speed at the 12% grade. Dang it. 2WODs, 2 times I got thrashed today.
O.T. Ingram
on Thursday, March 01, 2012 at 02:45 pm
Strength / S&C Wednesday WOD
Strength as RX'd 135

S&C 3:50 4:49 4:51
50 Inverted Rows each set no row machine.
Brad Williams
on Thursday, March 01, 2012 at 04:10 pm
3/1/12 WOD
Mobility work this morning. Rest days are always nice. S&C tomorrow and maybe bike after school. Saturday will be a swim-bike "brick". Kinda want to get use to spin bike at Lifetime because of Indoor Tri in a week and I haven't done a swim to bike "brick" in a while.
Jake Fisher
on Thursday, March 01, 2012 at 06:57 pm
Nada for Results: REST DAY!
It was delicious, folks. Just did Mobility work & lots of smashing/mashing & foam rolling.

Painfully delicious = Becoming a supple leopard.
Tanner
on Friday, March 02, 2012 at 05:51 am
Rowing
1000m rowing on the tabata as RX'd, but the "boat" keeps drifting in the rest periods. I'm guessing the distance would have been around 850m or 1:35 pace. Started at 1:26 and final was in the upper 1:40's
TD
on Friday, March 02, 2012 at 09:05 am
Rowing
~800m total during work periods, average split ranged from 1:36 to 1:45 including the 2-3 build strokes, settled at 32-35 spm during the pieces.

@Tanner: If you set-up an interval time workout on the PM3/4, then go into the rerow function after you complete the workout, the PM3/4 will display the meters rowed, your avg split, and your spm for each of the :20 intervals, as well as overall total meters, avg split, and spm. It will also tell you the additional meters you "drifted" between intervals.
StacyF
on Friday, March 02, 2012 at 09:09 am
3S Bike only
Taught spin last night with my bike in the trainer and incorporated the 10X30 with 2:00 spin. It was a definite challenge being that the spin bikes spin and the trainer does not. Legs are shelled.
I entered a 5K for saturday to get a good TT 5K time in a race situation. It will be interesting to run without a swim and bike first.
Robin
on Friday, March 02, 2012 at 09:12 am
Tabata Run...OMG
I went in to the SS run with great anticipation..."I got this, set the pace at, oh...say, 8.0". It felt I was running through sand. Definitely a great workout, although my rests were more than the allotted 0:10.
Pace: 8, 8, 7.7, 7.7, 7.6, 7.6, 7.4, 7.4
Tanner
on Saturday, March 03, 2012 at 08:02 pm
Re: Rowing
Wow, great advice on the "rerow" function. I'll have to check it out. We used PM2's in college, and didn't do much in the way of interval work besides.
Tanner
on Sunday, March 04, 2012 at 08:23 am
Re: Rowing
So luckily no one at my gym actually uses the program functions and my row was still in the memory. 832m, average of 1:36.1 pace, and average of 29spm. Started at 1:26.9 and finished at 1:42.0.
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