W.O.D.: E Long Intervals Day 1 Week 1

CFE STRENGTH & CONDITIONING WOD: Rest Day

Why Runners Should be Rowers - T.J. Murphy


ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery 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).

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 5 x (75m@ 90%, 25m easy), the easy 25m is the rest for each set

Bike (THU): 5 x 2M, spin/rest 2:00, hold splits within 3-5 seconds

Run (THU): 3 x 800m, rest 2:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1000m, rest 2:00, hold splits within 3-5 seconds

Ruck (THU): 3 x 800m with 35# ruck or vest @ 13:30 pace/mi, rest 2:00

Post sport and times to comments.

Multi-Sport (3S)

THU is a 3S REST DAY.

Choose ONE of the following sports:

Swim (SUN or TT): 6 x (75m @ 90%, 25m easy), easy 25m is rest for each set

Bike (SAT or Tempo): 6 x 2M, spin/rest 2:00, hold splits within 3-5 seconds

Run (FRI): 3 x 800m, rest 2:00, hold splits within 3-5 seconds

Post sport and times to comments.


Robert Tuller, Team SFCF Endurance Coach and Athlete

Descending Mt. Baldy, Idaho in preparation for the Wasatch 100

 


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Comments (15)

Kaitlin
on Wednesday, April 04, 2012 at 08:39 pm
One of the coaches showing how it's done.
Lon
on Wednesday, April 04, 2012 at 09:11 pm
3x800 Run
Are you trying to run all 3 800's as fast as you can as long as you're 3-5 sec apart?

Thanks
Kaitlin
on Thursday, April 05, 2012 at 06:18 am
Understanding Pacing
Understanding Pacing
http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
nrsthree
on Thursday, April 05, 2012 at 07:25 am
800's with Ruck
Combined two WOD's this morning. 3x800 with 30lb ruck. (4:37, 4:29, 4:33). Then 3x800 for the 3S WOD: Only had time for two: both @3:33. I love the new ruck workout addition.
Justin Domogalla
on Thursday, April 05, 2012 at 08:14 am
Hey I am picking up Crossfit after about 4 1/2 months hiatus while trying Zone 2 HR stuff. I have a half marathon at the end of this month. Should I follow the daily WODS/Running drills or do I need to adjust any of my workouts? Thanks for all you do.
Kaitlin
on Thursday, April 05, 2012 at 08:57 am
Justin-- You can follow the daily wods. If you need to test nutrition you may want to adjust a tempo/tt wod for that reason.
SF
on Thursday, April 05, 2012 at 11:34 am
Doug's Video on Mainsite
Nice bike.
Question: in the aero position of a TT bike, I've always been told to keep the upper body completely relaxed. After the last tri I did, I saw video shot from a helicopter and noticed many riders, me included, looked to wiggle from the mid back to saddle on a straight away with a crosswind. Would that movement fall under the category of wasting energy in that position? or is it necessary due to the extreme angle?
senator
on Thursday, April 05, 2012 at 12:10 pm
Weight Vest
(using the Mario voice) He is wearing a weight vest no?
Callum
on Thursday, April 05, 2012 at 02:55 pm
Only had a treadmill available for Thursday's SS WOD :(

At 1% incline,

1 x 800 @ 18 km/h : 2:47
1 x 800 @ 19 km/h : 2:45
1 x 800 @ 19 km/h : 2:52

- don't ask why the same speed ended up longer... no idea
Brad Williams
on Thursday, April 05, 2012 at 03:55 pm
4/5/12 WOD
Full Rest today except for stretching and mobility this AM. Probably do the swim tomorrow because I'm running with one of my friends Saturday.
Jake Fisher
on Thursday, April 05, 2012 at 05:54 pm
REST DAY!!!
About 90 minutes of Mobility. Did handstand timers totaling about 20:00 of skill work; kick-ups, holds, presses, roll-outs, etc.

Had a little foyble on my 2nd handstand. Forgot to look at my belly button and roll-out. Instead, slammed my full back into the floor (no mats); felt like my sacrum & kidneys took the brunt of the impact.

I'm going to bed REALLY early tonight, as I haven't felt 'right' since the crash.
Tanner
on Thursday, April 05, 2012 at 06:22 pm
Row
3x1000m
3:32
3:33
3:42

Yeah... my focus has been all over the place. Not happy with that last split.
DRod
on Thursday, April 05, 2012 at 11:24 pm
SS Run
3:24
3:27
3:29

Legs felt heavy but just made it within split times. I need to slow it down a bit more and try to maintain a better pace during each interval. I'm starting a little to fast and then slowing down at the end.
Simon
on Friday, April 06, 2012 at 12:04 pm
Front Squat instead of Good Mornings. 3x5 @ 258.
Alex Bridgeforth
on Monday, April 09, 2012 at 05:54 pm
Rowing?
For the C2 Row, what difficulty do you put it on?
Comments are closed for this post.