W.O.D.: E Long Intervals Day 2 Week 1

STRENGTH:

DE: Good Morning 12 sets of 2 reps @ 55% on 0:45

Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 12:00 of:

Run 400m

15 Back Squats @ Bodyweight

12 Chest-to-Bar Pull-ups

Post time to comments.


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)

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.


"Proper Cycle Positioning" with Doug Katona by Again Faster Equipment - video [wmv] [mov]


Guy Petruzzelli


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Comments (20)

Daniel Smith
on Thursday, April 05, 2012 at 08:21 pm
RAD Video!
awesome video, deff needed some sharpening on my bike form. Now if i could only get some meatier legs and calves!!!
Callum
on Thursday, April 05, 2012 at 09:50 pm
WOD'd with my girlfriend today so subbed air squats for the backsquats as only one bar was available :(

3 Rounds, 400m run, squats and 4 heaves.

She got 4 rounds!
Wouter M
on Thursday, April 05, 2012 at 10:22 pm
Vid
Liked the video, but nothing I didn't know yet. Are the also some technique drills available?
Gray
on Friday, April 06, 2012 at 01:05 am
Cold back east...
Great video. Thanks for putting out all this!
Adam
on Friday, April 06, 2012 at 01:22 am
Single Sport Run
3:16 - 3:18 - 3:16
evan
on Friday, April 06, 2012 at 04:51 am
tighten your chin straps
nice video, bad helmet
Marcel W
on Friday, April 06, 2012 at 06:17 am
ENDURANCE WOD: RUN
Times for each 800m run:
3:25
3:08
3:40
Obviously need to focus a bit more on pacing.
jgorline
on Friday, April 06, 2012 at 06:58 am
WOD and 3S Run
WOD 4 rounds subbed back squat for lunges with one of my boys piggybacked approx. #55

3S Run 2 mi. warm-up
2:42
2:41
2:40
1 mi. cool down
Daniel Smith
on Friday, April 06, 2012 at 07:51 am
3S/SWIM
Great Swim!! got me some nice short jammers and really rocked in em haha, pretty much felt naked! warmed up with a 500 meter swim then busted out the 75 meter with 25 meter cool down. 1-1:22 2-1:22 3-1:20 4-1:20 5-1:18 6-1:15. Really should have pace better but pleased with the negatives.

Afterwards did 5X50 meters and new PR for my 50 meters was in 45 sec!! I was able to hold that for two more 50 meters. Cool down for 200 meters
Newman
on Friday, April 06, 2012 at 08:30 am
Rucking
So I was watching whiteboard wednesday about the new rucking WOD's. Besides the weight vest and the pace is there anything different between rucking and running? Is there any difference in form? I'm getting ready for a Tough Mudder and thought I wold incorporate a ruck or 2 a week. Thanks!
Kieran
on Friday, April 06, 2012 at 10:09 am
run 800m x 3 - 3:10, 3:06, 3:08

I'll be sure to pay attention to my hip angles and movement on tomorrow's tempo ride. Please keep the tips coming. I want to keep improving form and not just zone out or focus on the clock/speedometer when training.
Simon
on Friday, April 06, 2012 at 12:01 pm
WOD
Subbed 500m row for 400m run . 2 rounds plus 500m. Back Squats @ 220.
Jake Fisher
on Friday, April 06, 2012 at 12:11 pm
RE: Daniel Smith / Jammers
Sharing is caring ;) LOLOL! Awesome brother! You should check out Dulfin Uglies. Love those things -- and the general public will thing your crazy wearing them. UnScared!
joe c
on Friday, April 06, 2012 at 01:13 pm
WOD
3 x 1,000 row 3:53, 3:38, 3:34. went for negative splits. trying to rehab shoulder from labrum repair, and rowing puts a good stress on the ole traps/lats/shoulder stuff! 12 weeks out, and i can reach the pull up bar, but c2b are still contra-indicated! soon.

can't wait to get on the bike and address some of those angles, thanks Doug K!!
Tod
on Friday, April 06, 2012 at 02:34 pm
DE: As rx'd 95#
S&C: 3 rounds as rx'd, Squat 185#
End:Swim Total Time 11:05
Brad Williams
on Friday, April 06, 2012 at 03:41 pm
4/6/12 WOD
Interval swim this morning. 1:26,1:34,1:34,1:33,1:30,1:32. Got out too hard the first and slowed for the rest of the intervals. Played basketball for an hour after. Did my own strength workout this afternoon since I felt like I was neglecting it all week. BW (175lb.) Squats/Bench Press 10 sets/3 reps with 1 minute recovery. Then 5 sets of 275lb./Deadlifts and Tuck Jumps 5 sets/1 Rep DL, 5 Reps Tuck Jumps. Mobility work after to help work out the WODS and the trip back to parents house. Feel pretty good. Great video too. Thnaks for putting that up there.
Amelia
on Friday, April 06, 2012 at 06:10 pm
3S Run
On the track - my favorite place to be!!!
2:58/2:59/3:01
Got smoked by my husband which is not my favorite, but proud of his efforts (2:48/2:49/2:56)

Followed with main site WOD from yesterday - 10 x (10 knees to elbow and 10 hug-a-twinkie) then one more 800 @ 3:02...
Jake Fisher
on Friday, April 06, 2012 at 10:21 pm
Daily Results
3S/RUN: 3x800m, 2:00 RI, 2-3s pacing
3:12 (PR) - 3:12 (PR) - 3:13 (PR)
>> Last PR @ 3:14 for this season = 0:02 season PR, nowhere near last season's 2:21 PR; today's running on hilly XC trail. Last season's PR was on a flat turf soccer yard.

Mobility & Warm-up(s) for an hour...

STRENGTH: Good Mornings (DE) Rx'd
95#, focused on speed/violently "popping" the hips open.

10-20 minutes later...

WOD, as Rx'd = 3 Rounds, 165# BkSq
jgorline
on Friday, April 06, 2012 at 11:00 pm
WOD and 3S Run
WOD 4 rounds subbed back squat for lunges with one of my boys piggybacked approx. #55

3S Run 2 mi. warm-up
2:42
2:41
2:40
1 mi. cool down
Brett Dean
on Sunday, April 08, 2012 at 07:33 pm
WOD
DE: 75 pounds
S&C: 2 rounds + 400m
Comments are closed for this post.