W.O.D.: F L-INT Day 1 Week 7

Thursday, August 09, 2012 • EnduranceLongInt

CFE STRENGTH & CONDITIONING WOD: Rest Day

Theories of Fatigue and Training Implications - Zone 5 Endurance

People, We've Got to Stop Icing. We Were Wrong, Sooo Wrong. - MobilityWOD

Post thoughts to comments.


ENDURANCE WOD:

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.

Multi-Sport (3S)

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


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MobilityWOD


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Comments (7)

Brad Williams
on Thursday, August 09, 2012 at 06:00 am
8/9/12 WOD
Full 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.
Chris
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!
Jake Fisher
on Thursday, August 09, 2012 at 12:32 pm
Daily Results
Took a 2-hr lunch & enjoyed a little WOD action ;)

Yesterday's WOD, 3 Rounds (each for time) of:

Row 500m
8 Power Cleans, Heavy (155#)
12 Burpees
= 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...
JT
on Thursday, August 09, 2012 at 01:27 pm
Inflammation insight
This 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!
ammulder
on Thursday, August 09, 2012 at 04:38 pm
Today's Run
3x1 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.
Rhett
on Thursday, August 09, 2012 at 07:57 pm
WOD
Hot and humid.... (booooo mid-atlantic summers!!)
8:36
8:26
8:44
mjm
on Saturday, August 11, 2012 at 12:50 pm
inflamation and the recovery wod
it 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.
Comments are closed for this post.