W.O.D.: D Short Intervals
CFE STRENGTH & CONDITIONING WOD: Rest Day
What are your plans for the CrossFit "off-season" if you didn't qualify for regionals? What are your training plans if you did qualify for Regionals?
Post answers to comments.
CFE Strength & Conditioning WOD Rest Day. Perform Strength & Conditioning Recovery following intervals if needed.
"Sport (DAY)" refers to when a workout is programmed to be performed during the week. See the FAQ for a sample week for your template (SS or 3S).
Choose ONE of the following sports for today's workout:
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, use a high damper setting
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.
THU is a 3S rest day.
Note: For this weekend, there will only be a stamina workout as an option for the RUN. Swim/Bike will be L-INT.
Max Effort Hill Sprints "At Speed"
Swim (SAT): 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.
Jake Fisher with Doug Katona and Brian MacKenzie at the CFE Austin Training Camp
on Wednesday, March 28, 2012 at 08:19 pm
on Thursday, March 29, 2012 at 06:57 am
I bet all three of them are wearing flip flops..
on Thursday, March 29, 2012 at 08:31 am
RE: JenJLMAO!!! Not hardly.
Innov8, NB Minimus, Chucks (?)
on Thursday, March 29, 2012 at 10:49 am
3/29/12 WODFull rest today except for mobility. Student vs. Staff basketball game after school(I guess not a full rest day). Hopefully, us staff can keep it in the house.
on Thursday, March 29, 2012 at 01:36 pm
Programming Question and Swim WODAfter looking at my results in the 2012 Open, it became obvious to me that my biggest limiting factor in Crossfit is lack of strength. I consulted with our local coaches and several recommended I incorporate linear strength progression into my training to focus more on improving my weakness. I am, however, going into the height of the race season so I don't want to eliminate any endurance programming. Here is the schedule I came up with after a lot of hard thought. Any feedback would be appreciated...
Monday AM: Linear Strength; 8-10 minute conditioning WOD
Monday PM: CFE Three Sport Run WOD
Tuesday AM: CFE Three Sport Swim WOD
Tuesday PM: Local Crossfit S&C WOD
Wednesday AM: Local Crossfit S&C WOD
Wednesday PM: CFE Three Sport Bike WOD
Thursday AM: CFE Three Sport Swim WOD
Thursday PM: Rest
Friday AM: Linear Strength, 8-10 Minute conditioning WOD
Friday PM: Rest
Saturday AM: CFE Three Sport Run WOD
Saturday PM: Local Crossfit S&C WOD
Sunday AM: CFE Three Sport Bike WOD
Sunday PM: Rest
If my body demands it, I intend to take extra rest or do two workouts on Friday and take Thursday as a total rest day.
SO... Following this schedule, I did the 3 Sport Swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 10 x 30 Second "Hill" Sprints with paddles & pull buoy (roughly 42-47 yards each interval); 400 Cool Down (Freestyle).
20+ minutes of Mobility later today...
on Thursday, March 29, 2012 at 04:24 pm
@ ChadChad Im not a 3S athlete but I have had to go away from RX programming to fit my needs, one of which was leg strength which was affecting my mountain bike races. I did lots of extra dead-lifts and squats which fixed the issue in about 6-8 weeks. I think you are on the right track here.
on Thursday, March 29, 2012 at 04:54 pm
REST DAY90 minutes of mobility work. That. Is. All.
on Friday, March 30, 2012 at 12:37 am
TabatasWow!!! This was the first time I have associated these with running. They work!
00:09:30mile pace 12% incline
Not fast for some on here but fast for me.
on Friday, March 30, 2012 at 08:52 am
WODas RX'd 4:50
on Saturday, March 31, 2012 at 10:56 am