W.O.D.: F L-INT Day 1 Week 5

Thursday, July 26, 2012 • EnduranceF L-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day

Writing SMART Goals - 6 Inches


ENDURANCE WOD:

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

Single-Sport (SS)

"Heavy Tosh"

Choose ONE of the following sports:

Use a weighted vest or ruck.

Swim (THU): 10lbs vest/weight or drag, 3 x (50m/y + 100m/y + 200m/y)

Bike (THU): 30lbs vest, 3 x (1/2M + 1M + 2M)

Run (THU): 20lbs vest, 3 x (200m + 400m + 600m)

C2 Row (THU): 20lbs vest, 3 x (250m + 500m + 750m)

Ruck (OFF): Perform Run workout this week.

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post sport, load and times to comments.

Multi-Sport (3S)

THU is a full 3S rest day.

Swim (SAT or Tempo) 6 x 200m TT, rest 2:00 between each or 1000m @ 95% of 1000m TT pace

Bike (SUN or TT) : 4 x 5k, spin/rest 2:00 between, hold splits w/in 3-5 seconds or 90 minute TT

Run (FRI): With 20lbs vest, 3 x (200m + 400m + 600m)

Note: For run, rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.


Ray Jazikoff during the Lift Strong Fundraiser hosted by the Underground Endurance Team


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Comments (9)

Rubens
on Thursday, July 26, 2012 at 07:31 am
Road Bike Chase Simulation
Today, no intervals, but with a parnert do 20mi in 55min, avg 21,80 m/h..in a hilly terrain...range pulse 89%-97%..hard effort
Jason dickenson
on Thursday, July 26, 2012 at 09:11 am
Heavy tosh
(56.1,1:54.4,2:51.4)
(54.5,1:50.8,2:51.3)
(54.7,1:52.0,2:52.3)
Chris Biles
on Thursday, July 26, 2012 at 10:38 am
SS Row
Heavy Tosh Rx;d
59.1, 1:54.4, 2:51.0
56.8, 1:52.5, 2:51.3
57.3, 1:53.8, 2:53.2
SteveK
on Thursday, July 26, 2012 at 02:05 pm
Yesterday's S&C Wod
Box Squats, first time doing these. Low bar felt really weird. Terrible shoulder mobility. 215x5.

WOD - 2 rounds + 10 squats + 4 presses. 50#DBs
Brad Williams
on Thursday, July 26, 2012 at 02:44 pm
7/26/12 WOD
Full rest today. Did some mobility work after drive home from parents and getting things settles in the apartment. Swim and short run tomorrow.
Jake Fisher
on Thursday, July 26, 2012 at 04:57 pm
Daily Results
Wed's Program...

Box Squat (ME) = 195 on 14" box (hip dysfunction)
95(8),125(6),135(4),165(3),185(2),205F,195

6' AMRAP
10 kb fr squat, 1 pd - damn straight I scaled that shit ;)
10 kb push press, 1 pd
= 4 rounds, very tough

I scaled bc there was no way i'd move the weight w/ good ROM; plus my shoulder & biceps are aggravated from the ring work I did on Monday.
Kris Johnson
on Thursday, July 26, 2012 at 05:08 pm
Mountain biking
Anyone translate the WOD to work with trail running and Mountain biking?
Kyle T
on Friday, July 27, 2012 at 06:23 am
wod
Wendler DL Week 1: 170/185/200x7
WOD: Scaled and used 45# dumbbells
3 rds + 6 push press

Good Morning: 80# 5x12
Shrugs: 185# 5x12
Jake Fisher
on Friday, July 27, 2012 at 08:14 am
RE: Kyle & Trail Work
Kyle,

Keep the work Rx'd for trail running and mountain biking. I'm an XTERRA triathlete and I've been following the programming here for 1.5 yrs; it'll treat you just fine to keep the work Rx'd and do them on the trails (biking or running).

When you post your results, just mention that you're on trails ;) We'll understand your times are slower for the obvious...

Go get it!
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