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

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 10-15 x 50m on 1:00, hold splits within 2-3 seconds

Bike (THU): 10 x 1/4M, spin/rest 90 seconds, hold splits within 2-3 seconds

Run (THU): 10 x 200m, rest 90 seconds, hold splits within 2-3 seconds

C2 Row (THU): 10 x 250m, rest 90 seconds, hold splits within 2-3 seconds

Ruck (THU): 8 x 400m @ fastest possible pace (not a ruck-run) with 40# ruck or vest, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

THU is a full 3S REST DAY.

Choose ONE of the following sports:

Swim (FRI): 10 x 50m on 1:00, hold splits within 2-3 seconds

Bike (SUN or TT): 8 x 1/4M, spin/rest 90 seconds, hold splits within 2-3 seconds

Run (SAT or Tempo): 10 x 200m, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.


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Comments (15)

Roger
on Wednesday, April 11, 2012 at 07:47 pm
Nebie
IT says under 3S that Thursday is a full rest day but there are workouts? Do I do the one workout as a recovery?
Kaitlin
on Wednesday, April 11, 2012 at 08:12 pm
RE:Nebie
Roger-- For 3S Thursday is a full rest day. The Endurance wods are prescribed for Fri, Sat, Sun
Single Sport athletes have an Endurance Wod prescribed on Thursday as that is a single sport Endurance Wod day.
Callum
on Thursday, April 12, 2012 at 05:00 am
Run (THU): 10 x 200m, rest 90 seconds, hold splits within 2-3 seconds.

0:37
0:36
0:37
0:35
0:34
0:35
0:34
0:33
0:34
0:32
Brad
on Thursday, April 12, 2012 at 07:08 am
120412
Single-Sport (SS)
ENDURANCE WOD:
Run (THU): 10 x 200m, rest 90 seconds, hold splits within 2-3 seconds
42,38,40,41,39,39,38,38,39,36 (Median 38,39; Mean 39) Average was within 2-3s spread
Brad Williams
on Thursday, April 12, 2012 at 07:15 am
4/12/12 WOD
Full rest today because I made the trip back home to Canton. Gonna get some MWod in later and hopefully get a massage today or tomorrow.
Mike
on Thursday, April 12, 2012 at 07:26 am
St Jude
CFE has given me that Unscared feeling. Cancer gives me a pissed off feeling. Cancer in children gives me a fight until its obliterated feeling. How can I use CFE to help St Jude?
Daniel Smith
on Thursday, April 12, 2012 at 07:36 am
RE: Jake Fisher
hey dudie....i saw your yesterdays post about all your awesome PR's due to crossfitEndurance. I was wondering if you could help a pal out and give me some ideas of your training schedule.....my goal is to get down to a low 16 5k and get a few IronMans under my belt. If you could help out that would be much appreciated!! Thanks and God bless!!
Zach
on Thursday, April 12, 2012 at 10:21 am
two sport
Email sent john.
Evan
on Thursday, April 12, 2012 at 10:34 am
@Jake
Hey Man, nice PR's! That's exactly what I was looking for.

It would be awesome if you could divulge a bit more about your training, perhaps on your blog?

Good luck w/ anemia, it's a b!tch.
Sam
on Thursday, April 12, 2012 at 01:02 pm
WODs
As a fairly newbie to CFE just wondered where most of you carry out your strength and conditioning WOD?

I'm in the UK and have only managed to find a couple of CF boxes in London and none Run CFE so just end up following local boxes WODs, but after watching white board Wednesday yesterday I'm wondering what's best......do I buy the essentials and do my best at home or just follow local boxes programme?
Chad Brinkley
on Thursday, April 12, 2012 at 01:40 pm
Jake
Sorry to hear about your recent health problems. I hope your recovery goes well. Best Wishes.
sarah
on Thursday, April 12, 2012 at 04:37 pm
run
tired today, up at 3:45 to get my run done before my husband went to work.ran 34-36sec each 200m....had to do these at the gym and felt like I was going to fly off the back those last few. that would have been hilarious. Ankles are tired from new shoes that are a lower profile but adjusting..
Robert
on Thursday, April 12, 2012 at 07:28 pm
4/12/12 SS (Run)
10 x 200m:

0:46
0:46
0:45
0:46
0:45
0:46
0:43
0:45
0:43
0:44

This was great practice—thanks.
Marcel
on Thursday, April 12, 2012 at 09:52 pm
SS Run
.37
.39
.39
.38
.42
.38
.42
.38
.36
.38
kurt
on Friday, April 13, 2012 at 05:48 pm
SS Run
.35
.34
.34
.34
.34
.34
.33
.33
.33
.31
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