W.O.D.: E Short Intervals Day 1 Week 10

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

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

Max Effort Hill Sprints "At Speed"

Swim (THU): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

C2 Row (THU): 10 x 30 seconds all-out hill sprint, rest 2:00 between each rep, damper setting is athlete’s choice

Ruck (THU): 10 x 30 seconds all-out hill sprint with 40# ruck/vest + boots/utes, rest 2:00 between each rep

At Speed: For bike, run, row, and ruck come into each sprint "at speed" to maximize 30 seconds

Post sport, incline and distances to comments.

Multi-Sport (3S)

THU is a 3S rest day.

Max Effort Hill Sprints "At Speed"

Swim (FRI): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SAT or Tempo): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SUN or TT): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

At Speed: For bike and run come into each rep at full speed to maximize 30 seconds.


CrossFit Endurance Seminar, CrossFit Mornington Peninsula, Rosebud, Victoria, Australia


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Comments (11)

Oscar Ek
on Thursday, June 07, 2012 at 07:28 am
3S Swim, Long interval
10 x 100 m
Just learning to crawl, got a very short rest between the intervalls.
2.14, 2.13, 2.10, 2.09, 2.08, 2.10, 2.12, 2.13, 2.14, 2.11, 2.12

Did OPT workout with a friende 4 hours after the swim.

Question, I trying to follow the 3S program with some modification and doing most crossfit worksouts with a friend that follows OPT, being. Should I just post my endurance workout or all my workouts?
Gordon
on Thursday, June 07, 2012 at 09:48 am
Question
For 3s- should I do the s & c recovery on Thursdays? If so where is it posted on the site? Thanks.
Kaitlin
on Thursday, June 07, 2012 at 11:16 am
RE:question
Gordon-- From the Endurance FAQ page"This can and should be done the day of races, after long runs, or on Sundays after interval work." If you want/need to do it other days that is fine. The set is listed on the Endurance FAQ tab at the top.
Oscar
on Thursday, June 07, 2012 at 11:42 am
Clarification
Should I also post my crossfit workout even if its the OPT och just when I do the CFE S and S&C WODs
Kieran
on Thursday, June 07, 2012 at 01:03 pm
Yesterday's bike WOD today:
7 x 2M, 3:00 easy spin - ave. 6:07

I did this week's running skill routine right afterwards to work on keeping good cadence on tired legs.
It felt better than most bricks. That probably means I've been letting my turnover drop.
Thanks for the homework.
Brad Williams
on Thursday, June 07, 2012 at 02:53 pm
6/7/12 WOD
Full rest today except for mobility work this morning. Body feels great. Hopefully this form I've had the past couple of weeks transfers to Sunday for my Tri.
Erik Glynn
on Thursday, June 07, 2012 at 04:09 pm
Mainsite+CFE
10 x 30s Sprints
Avg: ~1:34-1:36

Front Squat
3-3-3-3-3
135, 155, 165, 185, 185
DougG
on Thursday, June 07, 2012 at 06:56 pm
Hill running question
Doing this workout I was trying to work on Pose uphill. I watched the Bmack hill running video a couple times. He mentions that uphill you must pick up your feet faster. I'm not sure I understand this.

It seems that I need to pick my feet up a bit higher. To do this requires a push somewhere in the stride. If i try to doit without a push, my strides are very small and therefor my speed is slow.

What am I missing here? Any knowledge appreciated.
Kaitlin
on Thursday, June 07, 2012 at 07:18 pm
RE: Hill running question
Doug-- You pick your feet up faster because you are at an incline so the ground comes faster. If your stride is smaller then it should be faster. A shorter stride would equal a faster cadence.
DougG
on Thursday, June 07, 2012 at 07:38 pm
RE Hill running question
Kaitlin, I understand that. Howver, it seems that short strides, even if taken somewhat faster, results in a rather slow speed. And when my foot hits the ground, my knee is more bent than on flat ground, and I must therefor straughten my leg somewhat, which requires a push.
Chris Biles
on Sunday, June 10, 2012 at 12:41 pm
SS Row
170, 172, 175, 177, 177, 178, 164, 173, 178, 178

Slipped off seat on the 7th effort and missed a pull.
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