W.O.D.: E Short Intervals Day 2 Week 3

Tuesday, April 17, 2012 • Endurance • E S-INT

CFE STRENGTH & CONDITIONING WOD:

Seven rounds for time of:

10 Ring Push-ups

10 GHD Sit-ups

21 Double Unders

Post time to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform S&C Recovery if needed.

Note: "Sport (DAY)" denotes the day a workout is designed to be performed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 15 x (25m TT, 25m Easy)

Bike (TUE): 8 x 1/4M TT, spin/rest 2:00

Run (TUE): 4 x 400m, rest 90 seconds, hold splits within 2-3 seconds

C2 Row (TUE): 4 x 500m, rest 90 seconds, hold splits within 2-3 seconds

Ruck (TUE): 10 x 400m at fastest possible pace with 35# ruck or vest (this is not a ruck-run), rest 90 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15 x (25m TT, 25m Easy)

Bike (WED): 8 x 1/4M TT, spin/rest 2:00

Run (TUE): 6 x 400m, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.

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Comments (33)

Chad Brinkley
on Monday, April 16, 2012 at 06:02 pm
Ironman Kansas 70.3
Stacy F... I am also signed up to do Kansas in June. Anyone else planning on being there?
Damian Mammone
on Monday, April 16, 2012 at 11:37 pm
Double Unders
can the double unders be subbed for something else. Dont have acces to a rope.
Daniel Smith
on Tuesday, April 17, 2012 at 06:18 am
Taper?
Ok so in tapering this week and today is Helen but I really want to do today's WOD. Is there any chance I could do today's WOD and skip the Helen?
Kaitlin
on Tuesday, April 17, 2012 at 06:18 am
RE: Double Unders
Damian--
You could use tuck jumps as a sub for double unders.
Eddie
on Tuesday, April 17, 2012 at 06:41 am
Boston
I just finished the Boston Marathon using the CFE method of training. No long runs over 10 miles. This is a great program!
Brad
on Tuesday, April 17, 2012 at 07:08 am
120417
CFE STRENGTH & CONDITIONING WOD:
Seven rounds for time of:
10 Ring Push-ups
10 GHD Sit-ups
21 Double Unders
Time: 19:51
Daren
on Tuesday, April 17, 2012 at 08:39 am
GHD SU
sub for GHD sit-ups?
Aaron G
on Tuesday, April 17, 2012 at 08:41 am
Kansas 70.3
I've done Kansas that past 2 years and it is a wonderful race. I'm not doing it this year but planning on being back next year. I'm doing IM Wisconsin and hopefully CFE will allow me to have a better race this year than what my LSD method did last year. You guys will love Kansas!!!!
Mike G-C
on Tuesday, April 17, 2012 at 09:23 am
Barefoot WOD
Did the wod barefoot this morning in preperation for this weekends seminar in Hilton Head. Can't wait!

12:32 Rx
Kacie Wagner
on Tuesday, April 17, 2012 at 09:49 am
GHD
Maybe toes to bar for a GHD sub?
Johnny
on Tuesday, April 17, 2012 at 09:50 am
No GHD, so did situps. Hands had to touch floor and wall when I came up.

7:41
Chad A
on Tuesday, April 17, 2012 at 09:58 am
Re: Kansas 70.3
I'm also doing Kansas 70.3. What age group is everyone in? I'll be in the 35-39 group.
Zach O
on Tuesday, April 17, 2012 at 11:05 am
wod 04172012
WOD: 18:00 Rx
then
4 x 400m = 1:31, 1:31, 1:32, 1:34
ammulder
on Tuesday, April 17, 2012 at 11:33 am
Today's Run
6x400m with 90s rest with Sean and Sarah in the double jogger:

1:24, 1:18, 1:22, 1:18, 1:16, 1:17

Per usual the first one was slow, and the third was more uphill, but the rest were pretty in line.
1fitmom4life
on Tuesday, April 17, 2012 at 12:33 pm
Today's WOD
Strength & Conditioning: I had to do some subbing b/c I didn't have access to rings or a ghd and can't do double unders.
10 pushups
10 situps
63 singles
time = 9:04

Endurance: Today showed me how slow I really am and that I obviously don't know how to pace myself....gheez!

2:40, 2:40, 2:30, 2:35, 2:31, 2:32
Marcel
on Tuesday, April 17, 2012 at 12:45 pm
ENDURANCE WOD: (Run)
1:25 - 1:32 - 1:29 - 1:30

S&C:
8:15 (subbed d-unders for 40 singles)
Jeremy Hoefs
on Tuesday, April 17, 2012 at 01:07 pm
SS Run
4x400 @ 68sec. Windy day on the track
Enoch
on Tuesday, April 17, 2012 at 01:35 pm
? for my TRI friends.
What should I do for a swim warmup before a sprint tri.
Gene McDougall
on Tuesday, April 17, 2012 at 02:16 pm
S&C WOD
8:32 Rxd

Congratulations Eddie!
J
on Tuesday, April 17, 2012 at 02:17 pm
WOD
3 mile run and O-Course (am)
WOD (pm)
9:38 Rxd
O.T. Ingram
on Tuesday, April 17, 2012 at 02:24 pm
S/C
14:21

Had No GHD rack so i did roll back, roll up, ball slams 6lb ball
Matt G
on Tuesday, April 17, 2012 at 02:30 pm
S&C WOD
Subed GHD su for regular,

24:00 (actually came it at 22, but I had to readjust my rings a couple times and forgot to restart my time.)

And I am finally able to do a double under every other jump now, pretty excited on my progression
bill Curcio
on Tuesday, April 17, 2012 at 03:07 pm
Swim wod
Did today's swim wod using paddles... Good shoulder burn!
Brad Williams
on Tuesday, April 17, 2012 at 04:15 pm
4/17/12 WOD
Interval swim this morning.- 24,25,24,25,24,25,25,25,25,26,25,25,
24,26,25,26. That was pretty tough, stayed pretty consistent though. Strength & conditioning right after. 63 Single Unders for DU's- 9:40. I think I lost count of sets of did something out of order because after set 3 I though I did something wrong. Run tomorrow, won't have a bike for a while sold it on EBay and I'm getting a new machine. Can't wait.
Chad Brinkley
on Tuesday, April 17, 2012 at 05:11 pm
Swim WOD & IM Kansas
Great to see several CFE folks doing Kansas this year. I will be competing in the 40-44 age group. I hope everyone has a great race!

I did the three sport Swim WOD today. Not much time before work this morning, so my warm up and cool down were shorter than normal. 400 Warm Up (200 Freestyle, 200 Drills); 15x50 (25 Fast, 25 Slow) (Time for each 50 was roughly 56-58 seconds); 200 Cool Down

Strength and Conditioning at the local box this afternoon:
Strength: 5x 20 meter sled push (Max load was 295); 5 x 20 meter sled pull (Max load was 195)

Conditioning: 5 rounds for time of 5 pull ups, 10 push ups, 15 toes to bar; Rest 2 minutes; 5 rounds for time of 5 Deadlift @165 (Body Weight), 10 Hang Cleans@75, 15 Push Press @75 (Total time was just over 20 minutes)
Jake Fisher
on Tuesday, April 17, 2012 at 05:22 pm
Daily Results
Hey, look who's above me ^^ Jeremy from our box CF Lincoln! Also, the CFE page was pulled up on the community PC -- looks like someone was cherry-picking, the row WOD was highlighted. LOL!

3S/RUN 6x400, 90s REST, 2-3s split
1:14-1:13-1:13-1:14-1:15-1:13
>> As Jeremy said: WINDY! Monster gusts.

5:00 of active rest doing movements from WOD & keeping the sweat rolling & the mobility supple...

WOD - 8:56 Rx'd
>> Dubs are back! had a few sets unbroken

The old anemia wasn't too "involved" today. I had some "flashing lights" while I was resting between run intervals.
Tod
on Tuesday, April 17, 2012 at 05:33 pm
END: 400's 1:16 1:16 1:18 1:19 1:16 1:16
WOD: off back & leg pain(3 days in Pure Connects), 4 hours sleep.
DougG
on Tuesday, April 17, 2012 at 05:46 pm
Daily WOD
Been doing CFE for a couple weeks, so figured I start posting my WODs.

SS Run: 4x400M
1:21, 1:26, 1:28, 1:28

I started out a little too strong.
Robert
on Tuesday, April 17, 2012 at 06:45 pm
4/17/12
S&C WOD: 15:49. Subbed anchored Abmat for GHD. Otherwise as Rx.
StacyF
on Tuesday, April 17, 2012 at 07:03 pm
Re: Enoch
It depends if the race director lets you in the water before the start or not. If yes, then get in the water and swim a few laps, get orientated to the course, and comfortable about either switching lanes for a pool or where the buoys are and how far apart for open water.

If not, warm up your arms and shoulders with swings, circles, and any other warm up shoulder work you can think of, get focused, imagine yourself going through transition, and get ready to fly!
DRod
on Wednesday, April 18, 2012 at 04:32 am
I'm back!
After taking a week off from training and getting over food poisoning this weekend, it was great to get back to work.

S&C Rx'd 10:05-I just kept a steady pace and wasn't too frantic since this is the first day I feel good after the food poisoning. Boy is it great to get back to training!
Tod
on Wednesday, April 18, 2012 at 04:45 am
WOD as Rx'd 10:23
D Craig
on Wednesday, April 18, 2012 at 07:29 am
CFE S&C Wod
Had to sub seated DB shoulder press for the ring pushups while the shoulder heals.

everything else as rx'd

13:08

Any other substitution ideas would be appreciated.
Comments are closed for this post.