W.O.D.: E Long Intervals Mid Week 12

STRENGTH:

ME: Deadlift

Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

7 Burpees

12 Toes-to-Bar

7 Dead Hang chin-ups

Post time 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:

Swim (TUE): 2 x (100m/y + 200m/y + 300m/y)

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

Run (TUE): 2 x (600m + 800m + 1000m)

C2 Row (TUE): 2 x (750m + 1000m + 1200m)

*Ruck (TUE): In Boots/Utes 2 x (Sprint 800m no ruck, rest 3:00, ruck 1M with 45# ruck/vest), rest 5:00 between sets

Swim/Bike/Run/Row: Work:Rest of 1:1. Rest exactly as long as it takes to perform each distance.

For example, run 600m in 2:15, rest 2:15, run 800m in 3:05, rest 3:05, run 1000m in 4:30, rest 4:30, then start set two.

*Ruck: Rest 5:00 after performing 1M ruck and then begin set 2.

Post sport and times to comments. Goal is to hold consistent splits across both sets.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 2 x (100m/y + 200m/y + 300m/y)

Bike (WED): 2 x (1/2M + 1M + 2M)

Run (TUE): 3 x 800m, rest 3:00, hold splits within 3-5 seconds

*Bike/Swim: Work:Rest of 1:1. Rest exactly as long as it takes to perform each distance. Goal is to hold consistent splits across both sets.

Post sport and times to comments.


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Comments (20)

Allysia Martinez
on Tuesday, June 19, 2012 at 08:17 pm
Single sport run
On the single sport run how do I do the rests?
jmac
on Tuesday, June 19, 2012 at 08:55 pm
RE: run
Work to rest ratio is 1 to 1.

"For example, run 600m in 2:15, rest 2:15, run 800m in 3:05, rest 3:05, run 1000m in 4:30, rest 4:30, then start set two."
Charlie Douthwaite
on Wednesday, June 20, 2012 at 06:21 am
Deadlift 5x225 3x295, 3x295, 3x315

S&C
4:50
Alan Pamayo
on Wednesday, June 20, 2012 at 08:33 am
Endurance Run
Run 3x800m: 3:08, 3:11, 3:10
Kieran
on Wednesday, June 20, 2012 at 08:55 am
3S bike
2 x (1/2M, 1M, 2M) - 1:16, 2:25, 5:05, 1:24, 3:00, 5:59

Fran - 6:37 (PR)
KD
on Wednesday, June 20, 2012 at 09:15 am
Shin Splints
I've been following CFE using SS run for a few months. Lately, I've been having issues with shin splints. It originally happened after a long run. I didn't run for a week or so and it went away, but after a 10x200 workout last week (I'm following cycle B) they have come back again.

I've been icing and using a foam roller on them. Is there any way to get rid on them without Not running? It's not too bad yet, but I'm worried it will get worse soon.

I'm wearing Brooks Pure Flow shoes and I do not heal strike. I did not have this issue 2 years ago when I was doing LSD runs with more cushioned shoes and probably heal striking.

Thanks in advance for your help.
Jason Dickenson
on Wednesday, June 20, 2012 at 09:23 am
SC
SC WOD-9:29
Kaitlin
on Wednesday, June 20, 2012 at 09:37 am
RE:Shin Splints
KD-- You need to identify the cause of your shin splints. Have someone video you running so you can see exactly what you are doing. It is a technique issue.
Until you address the cause of why you are getting shin splints they will continue to come back no matter how much time you have not running.
How long have you been running in shoes with less cushioning? Did you transition this or was there a big change all at once? This could be part of the issue/cause.
From Starrett's Mobility WOD:
Episode 270: MobRx for Shin Splints,
Episode 185: Improving the Jump Mechanism + Rant
Dima
on Wednesday, June 20, 2012 at 10:56 am
3S Run
3x800: 2:34, 2;29, 2:24
Oscar Ek
on Wednesday, June 20, 2012 at 11:02 am
Skilled based running and WOD
Back in the box after a taper before, a 300 k bikerace and a few days recovery after.

Morning
Skilled based progression, week 2
2 x
4 x 1 min @ 96 bpm
1 x 4 min @ 91 bpm

Struggle a bit with the candence but it gets better and better. I 193 com tall and the pace gets high at a high candence. Working with a shorter/lower step to find a pace which I can keep for my upcomning race.

Afternoon
5 TnG Power Clean tough @ 55 kg
5 burpees AFAP
Run 200 m @ 95% (actually 250 m)
rest 3 min x 5

1:28, 1:29, 1:30, 1:29, 1:27

(REST only 3 min after last set)
21 tough heavy swings @ 32 kg
rest 1 min x 3

0:33, 0:34, 0:34
Justin
on Wednesday, June 20, 2012 at 11:20 am
335 dl
7:54 sc
Alan Pamayo
on Wednesday, June 20, 2012 at 12:05 pm
S&C WOD
ME Deadlift
7x135, 6x185, 5x225, 4x295, 3x315, 2x365, 1x385, & 1x395

WOD as RX'd: 5:38
Jake Fisher
on Wednesday, June 20, 2012 at 02:43 pm
Taper Week // REST DAY
Using this REST DAY to tune-up the bike I'll be racing on this Saturday.
Charlie Douthwaite
on Wednesday, June 20, 2012 at 03:12 pm
Deadlift 5x225 3x295, 3x295, 3x315

S&C
4:50
Brad Williams
on Wednesday, June 20, 2012 at 04:10 pm
6/20/12 WOD
Intervals on the bike trainer this morning. 90,3,6 minutes for the sets since we are still in school. No S&C today. Gonna get some strength work in tomorrow.
Chad Brinkley
on Wednesday, June 20, 2012 at 04:14 pm
Bike WOD
I did the 3 Sport Bike WOD this afternoon: 5:00 Warm Up (High Cadence Spinning); 2 x (1/2 Mile, 1 Mile, 2 Mile) with 1:1 Work:Rest (Times were 1:21/2:48/5:32/1:22/2:46/5:33); 5:00 Cool Down (High Cadence Spinning).

I did the local S&C WOD this morning:
Strength: 6x2 touch & go Squat Cleans (85, 95, 105, 115, 125, 135)

Conditioning: 7 Rounds of 7 Hang Squat Cleans @95 and 7 Paralette Facing Burpees (Time was 12:14).
Vince
on Wednesday, June 20, 2012 at 04:16 pm
Deadlift - 385
WOD 5:50 First time posting to any site kinda figured what heck might as well
Vince
on Wednesday, June 20, 2012 at 05:10 pm
Deadlift- 3x135 3x185 3x225 3x275 3x315 2x365 1x385

WOD 5:50
JRS
on Wednesday, June 20, 2012 at 06:46 pm
Strength WOD
Deadlift: 385x3;425x3;455x3;500x1;505x1(fail)
Metcon:
5:00 rx'd
Daniel L
on Thursday, June 21, 2012 at 08:08 am
ME: 140-160 kg
Metcon: 5,51

3S swim: 1,40-3,30-5,40-1,40-3,40-5,50
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