W.O.D.: F Short Intervals Day 1 Week 2

CFE STRENGTH & CONDITIONING WOD: Rest Day

A Little Competition Never Hurt Anyone - 6 Inches

Post thoughts to comments.


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): 10 x 50m on 1:30, 2-3sec faster than last week

Bike (THU): 5 x 1M with 1:00 spin/rest, 2-3sec faster than last week

Run (THU): 5 x 400m with 1:00 rest, 2-3sec faster than last week

C2 Row (THU): 5 x 500m with 1:00 rest, 2-3sec faster than last week

Ruck (THU): 6 x 400m with 55# ruck/vest + boots/utes with 2:00 rest between

Post sport and times to comments.

Multi-Sport (3S)

THU is a full 3S rest day.

Swim (FRI): 10 x 50m on 1:30, 2-3sec faster than last week

Bike (SUN OR Time Trial): 5 x 1M with 1:00 spin/rest, 2-3 sec faster than last week OR 20M Time Trial

Run (SAT): 5 x 400m with 1:00 rest, 2-3sec faster than last week


Kirk Warner, Snatch PR, 165#


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Comments (15)

Brad Williams
on Thursday, July 05, 2012 at 05:36 am
7/5/12 WOD
Full rest today. Getting body correction work done so hopefully that will help for my triathlon Saturday. That article was awesome. I only wish I could find more people to train with that were fast than me around here so I could get faster.
CFRefinery
on Thursday, July 05, 2012 at 07:21 am
7/5/12
5 x 400m with 1:00 rest
1:18 (slowed down the last 100m for time)
1:18 (slowed down again last 50 meters)
1:20 (slowed pace last 100m)
1:21 (same)
1:20 found my pace

too fast out of the gates. I was too concerned with the “2-3 seconds faster than last week”

Surprised, though, that I was able to recover fast enough between efforts with only 1:00 rest. (I'm new to posting on this site but I did the E-cycle and now doing the F-cycle.)
Jason Dickenson
on Thursday, July 05, 2012 at 08:54 am
3S Swim
Swim 10x50m on 1:30

46,46,46,45,47,46,46,46,46,45
Chris Biles
on Thursday, July 05, 2012 at 08:56 am
Test
For some reason my posts aren't getting through. What's up?
kat
on Thursday, July 05, 2012 at 11:45 am
catching up
took yesterday off for the 4th- hit up S&C wod today- had to use 35 lb dumbbell thrusters since I wasn't in the box and scaled ring dips with box. got 5 rounds total. felt it in the shoulders for sure. also, tried B Macks' spinach fruit protein smoothie from unscared nutrition video. it was the bomb! didn't taste the spinach at all. you're awesome B thanks for all you do for the community!
here's the vid: http://www.iamunscared.com/unscared-sports-show-4-nutrition/
Darrell
on Thursday, July 05, 2012 at 01:15 pm
Make up WOD
Skipped Tuesday, so made up the 4x800 m run. Didn't do the 3 x 800 last week, so I went back for the goal time: 3:53, 3:49, 3:50, 3:50.
Jason dickenson
on Thursday, July 05, 2012 at 02:22 pm
C2 row
5x500

1:40.3,1:40.0,1:42.2,1:43.6,142.6
SteveK
on Thursday, July 05, 2012 at 03:12 pm
Row & Tuesday WOD
Made up Tuesday's S&C. Scaled clean up to 185#, subbed 50m farmers walk with 75# Dumb bells. 4+10 rounds.
5x500m Row @ 1:59, 1:58, 1:59, 1:58, 1:55.
Dane
on Thursday, July 05, 2012 at 03:57 pm
WOD
Run- 1:14, 1:15, 1:13, 1:15, 1:14.
My first week switching from CFFB to CFE, still trying to figure out my pacing.
Daniel Smith
on Thursday, July 05, 2012 at 04:08 pm
I want to become an Olympic Athlete!!
Pablo Medina
on Thursday, July 05, 2012 at 04:35 pm
Results
1:26 (186 bpm)
1:30 (182 bpm)
1:30 (182 bpm)
1:34 (182 bpm)
1:31 (182 bpm)
tony
on Thursday, July 05, 2012 at 06:23 pm
CFE WoD result
5x400m aimed for 1:40 laps
(1:42, 1:39, 1:40, 1:40, 1:39)
JRS
on Thursday, July 05, 2012 at 07:14 pm
SS Run
1:31/1:28/1:32/1:30/1:40 (pes anserine flared up on last one; I think I'm starting to get used to this pacing thang...goodtimes
Chris Biles
on Thursday, July 05, 2012 at 08:04 pm
SS Row
1:47, 1:47, 1:48, 1:50. 1:50
MJS
on Sunday, August 12, 2012 at 05:49 pm
Run
5 by 400m at 5:27 pace
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