W.O.D.: E Short Intervals Day 1 Week 12

CFE STRENGTH & CONDITIONING WOD: Rest Day


Something Tabata Comes This Way - 6 Inches


ENDURANCE WOD:

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

Single-Sport (SS):

Choose ONE of the following sports:

Swim (THU): 15-25 x 50m on 1:30, hold splits within 2-3 seconds

Bike (THU): 8-12 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds

Run (THU): 8-12 x 200m, rest 1:00, hold splits within 2-3 seconds

C2 Row (THU): 8-12 x 250m, hold splits within 2-3 seconds

Ruck (THU): 8 x 400m with 25# ruck/vest + boots/utes @ ruck pace (pre-SOF: use pace required for your School or Selection), rest 1:00 between each

Post sport and times to comments.

Multi-Sport (3S)

THU is a 3S rest day. Note: There will only be two workouts this weekend, a Swim on SAT and a Bike/Run "brick" on SUN.

Swim (SAT or Tempo): 20 x 50m on 1:30, hold splits within 2-3 seconds

Bike (SUN or Brick): 10 x (0:30 on, 0:30 off)

Run (SUN following Bike INT or Brick): 10 x 100m, rest 1:00, hold splits within 2-3 seconds


JP Goshco enroute to finishing his first ultra at the North Face Endurance Challenge GOR-TEX 50 Mile


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Comments (22)

TJ
on Thursday, June 21, 2012 at 02:45 am
Swim
Is it alright to do a 50 yard swim instead of a 50 meter swim? Or should I do 75 yards.
Dawn
on Thursday, June 21, 2012 at 05:51 am
workout description help
for the single sport run can someone explain exactly how I would run the 8-12 x 200 please
Daniel L
on Thursday, June 21, 2012 at 08:11 am
Did my weekly LSD bike. 113 km in 4 hrs. After the IM no more of that!
Kaitlin
on Thursday, June 21, 2012 at 08:12 am
RE"Swim
TJ-- Yes, if you are in a yards pool 50 yards is fine. You would adjust the interval to 1:20. This has the same work:rest interval as doing it in a meter pool. It is the conversion.
Justin
on Thursday, June 21, 2012 at 08:12 am
RE: workout description help
Dawn,
Run 200m, rest 1:00.
Repeat 8-12 times.
pace your 200m runs so they end up only varying 2-3 seconds from each other.
Kaitlin
on Thursday, June 21, 2012 at 08:17 am
RE:workout description help
Dawn-- You pick the number of repeats you complete based on the distance of the race or event you are training for. Or if this is distance/time domain you need work with you may complete more to work on that aspect of your performance.
The difference between your fastest 200 and slowest 200 should be 3 seconds at most.
Scott.
on Thursday, June 21, 2012 at 08:40 am
Question.
I have been doing the pose running tech and endurance WODs, for about 3 weeks now, and my claves are trashed after I am done the WODs, I understand that your calves will take a beating untill you have develop those muscles properly, I am just wondering how long does it take for the calve muslce to develop and not having pain after every run.
jmac
on Thursday, June 21, 2012 at 08:49 am
RE: Question.
Scott, it's likely you have what we call an "active landing," caused by running more on your toes than on the ball of your foot.

Pain when running is an indication (usually) of something going wrong mechanically. The issue with sore calves is the biggest one we see when people switch over to this style.

Make sure you don't "jump" into the distances full-throttle without progression. Follow the 6-week run progression we've been posting on the site for the past 5 Mondays (next week is week 6) and take a look at our videos on technique as well. That should help.
Jason dickenson
on Thursday, June 21, 2012 at 09:12 am
SS run
33,32,32,31,31,32,31,32,31,32,32,31
Jodie
on Thursday, June 21, 2012 at 11:03 am
2 Mile
I'm in the military and I"m trying to better my 2 mile time. Should I be doing the multi sport runs or just mixing it up with the ruck ?
FraP
on Thursday, June 21, 2012 at 11:39 am
SS Run 9x 200m
Hi, here are the results of my SS-Run: 30,30,31,29,29,31,30,31,31

@Jodie: http://www.crossfitendurance.com/military-video (watch the first video)
Mike Gardiner Jr.
on Thursday, June 21, 2012 at 12:13 pm
SS Run
Twelve repetitions all bt 35s and 38s. All repetitions completed in boots.
Dawn
on Thursday, June 21, 2012 at 12:59 pm
workout description help
for the single sport run can someone explain exactly how I would run the 8-12 x 200 please
Kaitlin
on Thursday, June 21, 2012 at 02:39 pm
RE:workout description help
Dawn-- See comments above with explanations on how to do it.
jmac
on Thursday, June 21, 2012 at 04:00 pm
RE: workout description help
See the responses from Justin or Kaitlin above. They explain it spot on.
Brad Williams
on Thursday, June 21, 2012 at 04:01 pm
6/21/12 WOD
Did strength work this morning because I've feel like I've neglecting it the past couple weeks with races going on. Deadlift- 205/5 reps, 245/3 reps, 275/2 reps, 300/1 reps, 315/1 rep. Did 3 24 inch. Box Jumps after each set. Barbell Rows- 115lbs./5 sets/5 reps. Mobility after school. Did the Gymnastics WOD for mobility and held the couch stretch for 3 minutes and my quads did not want to move, they were so stretched. Feel great now though.
Matt
on Thursday, June 21, 2012 at 04:23 pm
8-12 X 200 means that you run 200 meters between 8 or 12 times.
tony
on Thursday, June 21, 2012 at 06:01 pm
help
@Dawn run the 200m as a spring (all out effort) then stop and rest for 1:00 before running the next 200m sprint. Your slowest interval time and fastest interval time should be within 2-3 seconds of each other. If you cannot hold the time within that range then you should stop instead of pushing through more intervals. If you haven't done this before then it may take a couple of attempts to find the right pacing.
JRS
on Thursday, June 21, 2012 at 06:59 pm
8 x 200m
all between 27-33sec
then did some HSPU work; finally getting the hang of kipping HSPUs
Dean
on Thursday, June 21, 2012 at 11:46 pm
New To CFE
Hi All, I'm new to CFE can you please explain C2 Row (THU): 8-12 x 250m, hold splits within 2-3 seconds

I understand you Row 8-12 times 250m but i dont understand the "hold splits within 2-3 seconds" sorry in advance for being totally new :)
Kaitlin
on Friday, June 22, 2012 at 05:32 am
RE:New To CFE
Dean-- The difference between your fastest and slowest repeat is 3 seconds at most. This teaches pacing. For quick answers to these type of questions go to the FAQ drop down at the top and/or workout legend.
Cali
on Sunday, June 24, 2012 at 10:00 am
Jp
Im so proud of you! Go JP!
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