W.O.D.: E Short Intervals Day 1 Week 8

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery after interval work if needed.


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

Bike (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

Run (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

C2 Row (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

Ruck (THU): With 45# ruck or vest + boots/utes 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

Post sport and distances to comments. Each "on" set should be just short of max effort.

Multi-Sport (3S)

THU is a full 3S REST DAY.

Choose ONE of the following sports:

Swim (FRI): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

Bike (SAT or Tempo): 6 x 1/4M, rest 1:00, hold splits within 2-3 seconds

Run (SUN or Time Trial): 8 x 200m, rest 0:45, hold splits within 2-3 seconds

Post sport and distance to comments.


STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.


Congratulations to Mike Hebe, Team Type 1, who took 1st Place in Men's 45-49 at the 2012 ITU Cross Triathlon World Championships

"...In the months since [the CFE Seminar] I have drastically dropped the number of my runs, while upping intensity. I also decreased my cycling days while implementing Crossfit and the run drills 3x/week. My run times have slightly improved, my bike power numbers have definitely improved and my physical strength is exponentially better. This past weekend was the World Championship race. Long story short, for the next one year I am the reigning World Champion in the 45-49 age group. The physical power I developed from crossfit made my mountain bike racing even stronger. The Pose form definitely helped on the 10k trail run.
After 25 years of racing, winning over 60 events, multiple state championships and two National championships I was open-minded enough to try something that I conceptually believed in. Crossfit works, even for a 5'10" 155 lb guy who never lifted weights. I look forward to the rest of the season where I still have the goal of winning two more age-group National titles this year."


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Comments (6)

Brian
on Thursday, May 24, 2012 at 08:15 am
WOW
What an awesome performance! As a fellow 45-49 age grouper this just gives me so much confidence going into Ironman Lake Placid. Thanks for the inspiration.
Joe C
on Thursday, May 24, 2012 at 09:33 am
Awesome Job Mike!!
That's a great validation of the CFE program, and a phenomal job by you Mr Hebe!
Rubens
on Thursday, May 24, 2012 at 12:14 pm
S&C Recovery Question
Hi, the recovery execices like Pullups is with weights like benchpress...?
Kieran
on Thursday, May 24, 2012 at 01:34 pm
re: S&C Recovery Question
It's supposed to be light to medium weight, your judgement. That might mean an assisting band for people who aren't great at pullups. It might be weights or chain for monsters. I do body weight dead hang myself.

Mike, great job, Mr. World Champ!
Brad Williams
on Thursday, May 24, 2012 at 03:42 pm
5/24/12 WOD
Great stuff, Mike!! Very inspirational...thanks for sharing your story. Full rest today except for mobility work before school. Legs were crunchy as heck after the bike WOD in the AM then all those squats in the afternoon.
Brett Dean
on Thursday, May 24, 2012 at 07:36 pm
SS Run Wod
Results: Approx. 1200m
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