W.O.D.: F L-INT Day 2 Week 7

Friday, August 10, 2012 • EnduranceLong, Strength, DE

STRENGTH:

DE: Dead Hang Pull-ups 12 sets of 2 reps on 0:30

Rest 5:00-10:00 then perform CFE S&C WOD.


CFE STRENGTH & CONDITIONING WOD:

Four rounds for time of:

Swim 50m/y

25 Air Squats

 Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

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)

Choose ONE of the following sports:

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

Post times to comments.



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Comments (13)

kyle t
on Friday, August 10, 2012 at 06:06 am
swim
1500m 35:00
Brad Williams
on Friday, August 10, 2012 at 06:08 am
8/10/12 WOD
Easy 50 minutes bike this morning on the trainer since it is a monsoon outside. Feel ready for the Sanford & Son Sprint Triathlon tomorrow.
Jason Dickenson
on Friday, August 10, 2012 at 06:14 am
S&C wod
This was a blast. RX-6:20
Delfin Neves
on Friday, August 10, 2012 at 07:36 am
WU 50m breast stroke relaxed.
WOD: 7:16, breast stroke. Very interesting WOD, I like playing with comfort in the pool.
Chad Brinkley
on Friday, August 10, 2012 at 08:55 am
Race Tomorrow
I am doing a sprint triathlon tomorrow (Tiger Tri in Republic, MO). I rested yesterday and did the local S&C WOD this morning:

Partner WOD - 21 Minute AMRAP
Only one partner works at a time. An athlete must complete all reps of one movement before their partner can start on the next exercise. Partners can decide how to divide up each set of exercises.

3 Bar Facing Burpees
6 Squat Cleans (Partner did RX at 105 LB, I Scaled to 65 LB to work on form for squat cleans)
9 Pull Ups
12 Wall Balls (20 LB to 10')
15 Stick Jumps (24")

9 Rounds + 34 Reps.
Followed up with some Squat Clean skill work.

No endurance today since my time trial effort will be tomorrow morning.
John M
on Friday, August 10, 2012 at 09:17 am
Run
Took yesterday off completely to rest.

Today was 3x 1600m with 2:00 rest after the first one and 3:00 after the second. Need to work on pacing.

6:02, 6:30, 7:02
Darrell
on Friday, August 10, 2012 at 01:07 pm
3S Bike
5:38, 5:34, 9:00, 9:00, 9:00
Jake Fisher
on Friday, August 10, 2012 at 02:29 pm
XTERRA BOLT tomorrow, I'll miss you
My home race here in Lincoln, NE is going to pass me by tomorrow :( I haven't had a bike & have had screwy bike sponsor issues for the past two years, which is why I haven't been competitive on the XTERRA U.S. in the last two years.

Also, filing bankruptcy this year didn't really help my situation either in seeking out a new bike sponsor.

And get this, tomorrow during the race, I'll be working 12-hrs to get caught up on my work which is back-logged a week because of instrumentation issues in my lab.

So Ardvark, there's some more excuses to throw in my face.

And... You're video is coming! As soon as I secure a camcorder from a friend I'll be repeating the 10x100m repeats for you.

Looking forward to these mile repeats tonight!!!
alfonzo
on Friday, August 10, 2012 at 05:43 pm
10 AUG 12
5 flat
Jake Fisher
on Friday, August 10, 2012 at 06:45 pm
Run Results
3S/Run: 2 x 1 mile, 5:00 Rest
>> 5:48 (season PR), 6:50 (phone arm band broke, ugh)

Balls! Heel striking slightly on R a little (calf issue dubs)
Rhett
on Saturday, August 11, 2012 at 12:57 pm
WOD
No pool access today so did main site WOD from Thurs:
"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Time: ~54mins (timer fail)
The Ardwark
on Monday, August 13, 2012 at 02:46 pm
Jake
I patiently await.
Jake Fisher
on Wednesday, August 15, 2012 at 04:31 pm
The Ardwark
Waiting on a friend's camera.
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