W.O.D.: F S-INT Day 2 Week 4

Friday, July 20, 2012 • EnduranceF S-INT, DE

STRENGTH:

DE: Back Squat 12 sets of 2 reps @ 70% of 1RM on 1:00

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


CFE STRENGTH & CONDITIONING WOD:

Three rounds, each for time, of:

Run 800m

21 Russian KB Swings, 2/1.5 pood

12 Handstand Push ups

Rest 2:00 between rounds.

Post times to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

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)

Choose ONE of the following sports:

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

Post sport and total distance to comments.


Transalp Mountain Bike Race, Björn Kafka


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Comments (17)

boognish
on Friday, July 20, 2012 at 12:02 am
forums???
I registered and followed my email for a few days, but still dont have access. I sent an email to the site with no reply as of yet. It has been a week. There is nothing in my Inbox or Spam Box for me to approve. Any ideas???
Jason Tebedo
on Friday, July 20, 2012 at 04:48 am
WOD
Posted:
8.5 mph on tabata workout and 5:15, 5:21, and 5:30 per round
JenJ
on Friday, July 20, 2012 at 06:58 am
re: forums
Are you waiting for a confirmation email? Have you just tried to log in?
Brad Williams
on Friday, July 20, 2012 at 09:09 am
7/20/12 WOD
Only strength & conditioning today. I have a acute Bronchitis so some medicine I got from the doctor should knock that out soon. 115lbs for the Squats. Went liter so I could squat faster. Circuit- 50lb. DB cause that is all my friend had at his gargage gym, feet on wall for HS Push-Ups- 4:30, 4:43 (ran a little to far on that one), 4:28 minutes. Will get the swim in tomorrow, ride/run Sunday.
Chris Biles
on Friday, July 20, 2012 at 09:12 am
WOD
Squats @ 225#

S&C Rx'd- 20:31 (total time minus rest)
forrester12
on Friday, July 20, 2012 at 09:55 am
7/20/12 WOD
S&C 18:15 (total time minus rest)
Zack Forrester
on Friday, July 20, 2012 at 10:03 am
20 JUL 2012 WOD
S&C 18:15 (total time minus rest)
Brian G
on Friday, July 20, 2012 at 10:50 am
3S
Scaling back so i did 15 mile easy bike and MOB wkout. Oly Tri is this Sunday. Been doing CFE only since Easter to prep, fired up.
ChadA
on Friday, July 20, 2012 at 11:12 am
Strength: Subbed FS (since I need the practice). Improved, but still work to do. 95#, 12 sets, 2 reps on the minute.

S&C: discovered yet another CF deficiency--can't do HS pushups. Subbed SP at 1/3 body weight (probably a poor substitute, but wasn't sure what to do). Complete rounds in 5:23, 5:56 and 5:58.
Oscar E
on Friday, July 20, 2012 at 11:29 am
WOD
Did Wednesdays WOD this morning + 3S Tabata run
ME Frontsquat: 80, 90, 95 (PR)
S&C, 2:31 @ 70 kg
Tabata sprints: 125, 127, 124, 126, 129, 125, 122, 124 m

Did open water swim practice with the local Triathlon club this evening. Total 2.1 km in sets of 300 m.
Dane
on Friday, July 20, 2012 at 12:17 pm
WOD
Did the strength and then the tabata I missed yesterday. Intended on S&C after but the tabatas kicked my ass.
295# on squats
12% grade @ 9 MPH for tabatas.
zman
on Friday, July 20, 2012 at 02:56 pm
strength & s&c
Strength
Back Squat 12x2 on the 1:00 @ 205


Rested 8 mins
then

S&C as RX'd (hspu ROM head to floor)
First Round 4:27
Second Round 4:43
Third Round 4:53

Total with rest included
18:05
Bryan
on Friday, July 20, 2012 at 04:39 pm
WOD Results
SWOD: Squat at 225#. Felt great and explosive

S&C: 4:33, 4:31, 4:40. Last set didn't get HSPU all the way
Jake Fisher
on Friday, July 20, 2012 at 10:11 pm
Daily Results
Went out and did Tabata Run on a 15% highway overpass embankment hill; didn't feel right not being on a treadmill -- I wasn't as gas'd. So...

Tabata Row, Drag Factor @ 130
Watt Avg = 340, my season PR
Total Dist = 789m, 8 Rnd PR
m: 102-101-98-99-97-96-97-98
W: 371-361-329-340-319-310-319-329 D: 789m
>> I usually do 10 Rounds on C2 not 8, but I just did 8 today bc of the hill sprints prior ;)

About 90 mins later, after coaching, I hit up the STRENGTH

Back Squats (DE) 185# on bar, no bands
>> 7 sets of 2 reps on 1:00, then dropped to 165# to maintain bar speed; started getting slow. My hammies and groin area always light-up the second day after squats -- so those front squats on Wed had me tore-up pretty badly today. I'm sure Sunday is going to be interesting when I take my athlete out and throw-down a 10K.
Richard
on Saturday, July 21, 2012 at 02:31 pm
S&C WOD only
No barbell handy, so just the S&C WOD today. 20:05 counting rests.
Charlie Douthwaite
on Sunday, July 22, 2012 at 11:14 am
S&C 3 reps on 1:00 @ 60%

WOD 4:51, 4:45, 4:42

had to pin it on the run!
ChadA
on Sunday, July 22, 2012 at 01:19 pm
Tabata run at 8mph. That was fun!
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