W.O.D.: F L-INT Day 1 Week 7
CFE STRENGTH & CONDITIONING WOD: Rest Day
Post thoughts to comments.
Perform S&C Recovery in lieu of the Endurance WOD if needed.
Choose ONE of the following sports:
Swim (THU): 10 x 100m on 2:45, hold splits within 3-5 seconds
Bike (THU): 6 x 2M, spin/rest 2:00, hold splits within 3-5 seconds
Run (THU): 3 x 1M, rest 2:00, hold splits within 3-5 seconds
C2 Row (THU): 3 x 1500m, rest 2:00, hold splits within 3-5 seconds
Ruck (THU): 4 x 1M with 45# ruck/vest, rest 2:00, hold splits within 3-5 seconds
Post sport and times to comments.
THU is a 3S rest day.
Swim (SUN or TT): 8 x 200m on 3:45, hold splits within 3-5 seconds or 1500m TT
Bike (FRI): 2 x 2M, spin/rest 90 seconds b/w, hold splits within 3-5 seconds, then 3 x 5k, spin/rest 90 seconds b/w, hold splits within 3-5 seconds
Note: Athlete will have 90 seconds of rest after finishing the second 2M before beginning the first 5k.
Run (SAT or Tempo): 3 x 1M, rest 2:00, hold splits within 3-5 seconds or 2 x 2M, rest 5:00, hold splits within 7-10 seconds
on Thursday, August 09, 2012 at 06:00 am
8/9/12 WODFull rest today except for some mobility work and run drills. Easy run or bike tomorrow depending on weather and S&C WOD. Sanford and Son Sprint Saturday.
on Thursday, August 09, 2012 at 09:26 am
KStarr strikes again!Wow!! Very profound stuff that K Starr is presenting. This goes against so many paradigms, but it makes sense!! If you know the body, you know these guys aren't lying. Been using Skins Recvery bottoms for 2 weeks with great recovery results. Can't wait to implement this with our athletes!
on Thursday, August 09, 2012 at 12:32 pm
Daily ResultsTook a 2-hr lunch & enjoyed a little WOD action ;)
Yesterday's WOD, 3 Rounds (each for time) of:
8 Power Cleans, Heavy (155#)
= 11:09 TOTAL
= 3:17, 3:49 (missed 1st clean, wrist/forearm cramped), 4:03.
>> 155# Power Cln = 80% 1RM
I'm gonna truly enjoy the rest of my day...
on Thursday, August 09, 2012 at 01:27 pm
Inflammation insightThis was a great post. I've been thinking about this for a couple of years now and appreciate the further insight and expert debate. good stuff!
on Thursday, August 09, 2012 at 04:38 pm
Today's Run3x1 mile w/2:00 rest, around my slightly rolling neighborhood with Sean and Sarah in the jogging stroller.
Mile 1: 6:15
Mile 2: timing failure
Mile 3: 6:30
Compare to 5:56 as my best in the 1 mile time trial last week, with the same route and stroller. Given the heat/humidity and my fatigue from last night's WOD, I'm still happy with it.
on Thursday, August 09, 2012 at 07:57 pm
WODHot and humid.... (booooo mid-atlantic summers!!)
on Saturday, August 11, 2012 at 12:50 pm
inflamation and the recovery wodit would be interesting to see a study on how the recovery wod here on the cfe web fits in the recovery paradigm discussed in the mwod. Seems it would meet quite nicely the advocated recovery method.