W.O.D.: F S-INT Day 1 Week 4

Thursday, July 19, 2012 • EnduranceF S-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

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

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 8 x 20:10, use pool or open water

Bike (THU): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

C2 Row (THU): 8 x 20:10, damper setting is athlete's choice

Ruck (THU): 8 x 400m @ 0:30 faster than ruck pace/mi with 30# ruck/vest + boots/utes, rest 1:00 between each

(For example if ruck pace is 13:00/mi then 400m will be performed at 400m split for 12:30/mi)

Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.

Multi-Sport (3S)

THU is a full 3S Rest Day.

Swim (FRI): 8 x 20:10, use pool or open water

Bike (SAT or Tempo): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts OR 20M @ 90% of 20M TT pace

Run (SUN or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed. OR 8M TT



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Comments (22)

Savage
on Wednesday, July 18, 2012 at 07:58 pm
Single-sport
C2 Tabata

846 total meters, damper 10.

I wanted to calculate watts but it would keep them up.
DomGreen
on Thursday, July 19, 2012 at 06:28 am
Sorry guys, could you just clear up for me what (8 x 20:10) means on the Endurance WOD's I looked at the Legend but didnt see it on there.
Joe C
on Thursday, July 19, 2012 at 06:38 am
long tabatas
did an SI run wod on tues w/ 8 x 40:20 because i was strapped for time.

should i switch out the 1k intervals for today? or would it be better to do the shorter tabata?
Ben G
on Thursday, July 19, 2012 at 07:03 am
3S Interval vs. Tempo
Currently, I've been doing bike intervals three days a week (MWF) and swim or row twice (TR), then a long swim or bike on Saturday. I do CF Wods MTWF. Then Sunday is a full rest day (gym/pool closed).

It appears, from this week's WW video, that this is flawed because my full rest day is on the day after my Tempo work. I can't run right now because of a back (disk) injury, but trying to stay in as good of shape as possible with an eye towards a triathlon.

Does this programming seem reasonable?
Brad Williams
on Thursday, July 19, 2012 at 07:14 am
7/19/12 WOD
Full rest today. Made trip back to St. Charles to parents house for a week so gotta get some mobility in to relieve all that sitting. Cold feels better and hopefully I'll be good tomorrow.
Joe C
on Thursday, July 19, 2012 at 07:44 am
tabata
I was short on time Tues, so did Tabata sprints then (8 x 40:20). should i switch today with the tues 1k intervals WOD?

also, are there any good resources for agility ladder drills? i'm finding my lateral stabiity is not as well developed as i'd like.
descript
on Thursday, July 19, 2012 at 08:32 am
Tabata
how a tabata works is in the description: 8 rounds of 20 seconds on, 10 seconds off. meaning 8 rounds of max effort 20 sec work, rest 10 sec, then repeat for 7 more rounds.
Darrell
on Thursday, July 19, 2012 at 10:44 am
Question from yesterday's WOD
Regarding Front Squats:

Yesterday I tried to do them as shown in the demo, but my arms don't bend to allow me to keep my upper arms parralel and finger tips on the bar. Is there a way to gain that flexibility?

I had to hold the bar on my shoudlers and cross my arms to keep my finger tips on them. I had trouble keeping the bar on my shoulders this way, mostly toward the end of the ME and when trying to go fast on the rest of the WOD. Is this due to positions, strength?
Jake Fisher
on Thursday, July 19, 2012 at 11:54 am
RE: Darrell / Front Squats
Darrell,

It's likely that your wrists aren't exactly the issue here... You probably have mobility issues in your triceps and shoulders in rack position...

Check out K-Starr's fix here:
http://www.mobilitywod.com/2010/11/episode-99-solving-front-rack.html
Tony
on Thursday, July 19, 2012 at 01:30 pm
Multisport Template Confusion
Quick question i'm hoping hasn't been asked already.

So when i'm following CFE site, I follow the Strength and then the Strength & Conditioning, as well as my sport specific workout. and that's it.

When i see the video explaining the templates, they list CF and CFE.

My question - is the "CF" referring to main Crossfit site WOD?

Or is it just referring to what i see on Crossfitendurance site?
Daniel Smith
on Thursday, July 19, 2012 at 02:15 pm
Tabata Bike
Resistance was at 15 and my watts were around 410 to 420. All around did about 22 miles on the spin bike.
Kaitlin
on Thursday, July 19, 2012 at 02:23 pm
RE: Multisport Template Confusion
Tony-- The CFE S&C wods are the CF wods you should be following with the strength and Endurance wods. Everything is explained in the FAQ and has a sample week. Progress into following a full prescription.
bsimon
on Thursday, July 19, 2012 at 02:27 pm
re: template confusion
Tony, all workouts are on this site. Today is prescribed as a full rest day for multisport athletes - no strength & conditioning WOD, no endurance WOD. single sport athletes do a tabata today; multisport athletes will get that tomorrow, in a swimming workout (I haven't quite figured out the logistics for that yet). I expect a strength & conditioning WOD Tomorrow too.
bso
on Thursday, July 19, 2012 at 03:01 pm
Tabata
844m on rower; damper 5
Will
on Thursday, July 19, 2012 at 03:50 pm
Tabata Run
1020 m
Joe C
on Thursday, July 19, 2012 at 04:28 pm
long tabatas
did an SI run wod on tues w/ 8 x 40:20 because i was strapped for time.

should i switch out the 1k intervals for today? or would it be better to do the shorter tabata?
Chad Brinkley
on Thursday, July 19, 2012 at 05:18 pm
Swim WOD
I took a full rest day on Tuesday so I did the three sport swim long interval workout this morning. 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), 8x100 on 2:30 (Intervals were consistently between 1:38 and 1:40), 400 Cool Down (Freestyle) + Mobility.

This afternoon, I did the S&C WOD at the local box.
Strength: 6x3 Deadlift (185, 225, 245, 275, 295, 305).
Conditioning: Row 2000 Time Trial. Time was 7:23.
Jake Fisher
on Thursday, July 19, 2012 at 06:48 pm
Daily Results -- Oops!
Today was SUPPOSED to be a full REST DAY. BUT... One of our new members who's a freak-beast asked me I would throw-down a WOD with him. I rarely have any competition as I follow CFE programming ... So I jumped at the chance. Plus, he's a freak-beast and if I could destroy him in a WOD that would stroke my ego a bit ;) And I did.

21-15-9 reps for time of:
- Overhead Squat 105#
- Bar-Facing Burpees
w/ 50 Double Unders between 21/15/9 couplet sets
= 11:18

I might rest tomorrow from CF WOD and hit the Tabata Run + Strength.

Feel free to do that WOD, jmac ;)
SteveK
on Thursday, July 19, 2012 at 07:29 pm
Tabata Row
837m on rower, damper 10. Wow!
Darrell
on Friday, July 20, 2012 at 11:42 am
Thanks
Thanks for the help, Jake.
Hern
on Friday, July 20, 2012 at 03:36 pm
Template
If I can't follow the template like you put on the site. Should I keep the same block for that day or i can mix them? I mean for ex. could do the tuesday endurance wod with the Strengh and CFE S&C prescribed for monday or should keep together the diferents wod's of the same day? Thanks for you previous answer!!
Jake Fisher
on Friday, July 20, 2012 at 10:16 pm
RE: Hern & Template
Hern,

You should keep the training blocks as Rx'd for that day. jmac has a purpose to programming specific movements in a WOD after the STRENGTH work.

It might also be better for you to follow a week or two behind the current programming until you can get a good feel for how the programming works & how to personalize it for yourself (ie: making your schedule work w/ the training templates here)
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