W.O.D.: E Short Intervals Day 2 Week 11

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 10:00 of:

10 Pull-ups

15 Push-ups

20 Air Squats

Post rounds to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Ruck (TUE): with a 20# ruck/vest 3 x (100m + 200m + 400m)

Each distance within a set should be just short of max effort.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 20s, rest 20s, run 200m in 45s, rest 45s, run 400m in 1:20, rest 1:20, run 100m in 20, rest 20s, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (25m/y + 50m/y + 75m/y), work:rest 1:1*

Bike (WED): 3 x (1/4M + 1/2M + 1M), work:rest 1:1*

Run (TUE): 8 x 100m, rest 0:45, hold splits within 2-3 seconds

*Bike/Swim: Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 20s, rest 20s, run 200m in 45s, rest 45s, run 400m in 1:20, rest 1:20, run 100m in 20, rest 20s, etc. Each distance within a set should be just short of max effort.

Post sport and times to comments.


Skill Based Running Progression Week 4 (6)


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (23)

Dustin
on Tuesday, June 12, 2012 at 02:32 am
old programming look-ups
I was wondering if there is aplace I can look up old programming - for example, the A, B, or C cycles?

Thank you,
Dustin
Brad
on Tuesday, June 12, 2012 at 06:53 am
Old Programming
The Previous Skill Based Running Progression is posted under "Sport Tech" in the header of the web page.
david
on Tuesday, June 12, 2012 at 08:26 am
dustin:re programming
A,b and c are in the forums in spreadsheet form,very handy
John S
on Tuesday, June 12, 2012 at 08:33 am
RE: old programming look-ups
Upper right hand corner under Endurance WOD Archive. Try starting with January 2012 as I do believe that was the starting point of the previous D cycle.
david
on Tuesday, June 12, 2012 at 09:15 am
dustin:re programming
A,b and c are in the forums in spreadsheet form,very handy
Chris Biles
on Tuesday, June 12, 2012 at 09:36 am
SS Row
25s-53s-1:53
27s-57s-1:52
28s-57s-1:51
Alan Pamayo
on Tuesday, June 12, 2012 at 09:49 am
Endurance Ruck
Short Tosh/Ruck @ 33 lbs:
1. 0:25, 0:54, 1:56
2. 0:25, 0:53, 1:53
3. 0:25, 0:51, 1:51
Brad Williams
on Tuesday, June 12, 2012 at 10:55 am
6/12/12 WOD
Interval swim this morning.
#1- 23,51,1:22. #2- 24,51,1:23. #3- 22,52,1:21. Increased my warm-up distance and after intervals did some 200's at an easy pace to get my volume up some. Normally, I just drill to cool-down. Hopefully this will help improve swim some. No S&C today beacuse races this weekend and graduation at school tonight.
Alan Pamayo
on Tuesday, June 12, 2012 at 12:01 pm
S&C WOD
WOD as RX'd: 6 Rounds + 4 Pull Ups
styria69
on Tuesday, June 12, 2012 at 12:11 pm
short Intervals Run SS
1: 16.8, 37.9, 1:26
2: 19, 43.3, 1:26
3: 19.1, 41.2, 1:26
Jason dickenson
on Tuesday, June 12, 2012 at 04:10 pm
Wod
3s run-10.2,9.7,10.6,10.5,10.8,10.7,10.6,10.9

SC-RX 6 rounds plus 5 pullups
Pablo
on Tuesday, June 12, 2012 at 04:47 pm
Lost in translation
Each distance within a set should be just short of max effort.

Does it mean I have to work just a little bit below my max effort?

Thanks,
Kaitlin
on Tuesday, June 12, 2012 at 05:14 pm
RE:Lost in Translation
Pablo-- Understanding pacing http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
StacyF
on Tuesday, June 12, 2012 at 05:18 pm
Chad Brinkley- Kansas 70.3
That race was unbelievably, sadistically tough. My coach, other triathletes, like Lee who won the amateur overall in KS, and Amanda Stevens say to keep nutrition/hydration simple and available.

Nutrition - my formula for this race was:
watch diet very carefully for 4 days before the race and eat twice as many calories than usual as well as hydrate with electrolyte solution all day in the tune of 96+ oz.
Before the swim - slam RISE from Novatek labs unflavored (you have to ask for it. Warning: it tastes like ass).
Bike- 1 three hour bottle of unflavored Perpetum from Hammer Nutrition. Water in aero bar that I will switch to water/perform at the aid stations.
Run - rely on course aid stations and provided bananas.

As the heat of the day rose and time on the run course was longer than expected due to a knee injury, I did get behind on hydration. On a day like Sunday, it was too hot and windy to rely on 4 oz of water/Perform handed out at the aid stations every couple of miles. I should have filled up my fuel belt with all the water/electrolyte solution possible and refilled the bottles at the aid stations.

I, too, cannot handle Bonk bars, gels, or Chomps for nutrition. They make me sick. Too sugary and too rich.

My finishers metal is a symbol of lesson learned that Kansas is not flat and hydration was off for the end of the run. My worse swim and run ever - bike was okay considering the difficulty of the course.
DougG
on Tuesday, June 12, 2012 at 05:37 pm
SS Run
16, 36, 1:21
17, 38, 1:22
17, 37, 1:24

Legs hurting from previous 2 days.

Did some cadence practice.
Bryan
on Tuesday, June 12, 2012 at 05:56 pm
WOD results
6 rounds + 10 pullups, Pullups were the limiting factor because my hands were killing me.
Pablo
on Tuesday, June 12, 2012 at 06:07 pm
RE: Lost in translation
Thanks, very good video.

Another question: I like running, so I'm working out to improve my performance in half marathon. My question is: Do you recommend alternating sports sometimes in order to improve, or you just have to stick to your sport? Thanks again
Chris Biles
on Tuesday, June 12, 2012 at 06:11 pm
S&C
6 rounds +15 push ups
Charlie Douthwaite
on Tuesday, June 12, 2012 at 06:28 pm
8 rounds 9 pushups
Ross
on Tuesday, June 12, 2012 at 06:54 pm
Cindy
Did benchmark Cindy instead since I've never done it.
19 rounds + 16 reps
Kaitlin
on Tuesday, June 12, 2012 at 06:58 pm
RE:Lost in Translation
Pablo-- You would do 3 run wods si, li, tempo/tt and if you wanted to do another sport another day that would be fine.You can mix in other sports anytime.
Chad Brinkley
on Tuesday, June 12, 2012 at 07:20 pm
Kansas 70.3 & Nutrition
Thanks to all who provided feedback on my post from yesterday.

Stacy: At least we were not alone in our suffering. Sounds like many others had a similar experience. My normal nutrition plan for a 70.3 is to drink eload mixed with carb pro. For this race i tried an experiment of using bonk bars and eload. I did fine with it on my nutrition test, but not on race day. I think i needed more electrolytes. I didn't realize how much i was sweating because the wind was so strong. Looking forward to trying 3 fuel.

Jake: I did test my nutrition plan, but it is hard to mimic the conditions for such a long race in training. I generally don't have problems until mile 65 or 66. My goal for this year is cleaning up my diet. Most of my diet is now based in vegetables and lean meats. I cut my grain intake dramatically. When i do eat them, they are higher quality whole grains in small quantities. I still have dairy and legumes in my diet. Almost no processed sugars. Tring to buy grass fed meat and organic veggies.
Jake Fisher
on Tuesday, June 12, 2012 at 08:15 pm
Daily Results
The primal beast feeling is starting to come back (thank you, Jesus!)

3S/RUN: 8x100m w/ 45s RI, 2-3s splits
0:12-0:13-0:12-0:13-0:12-0:13-0:12-0:13 ... Weird, I know. Felt fast and moderately difficult ;)

Rested 10:00 w/ some MOB/SMR

WOD Rx'd = 7 Rounds + 7 Pullups
Comments are closed for this post.