W.O.D.: F L-INT Day 2 Week 8

Tuesday, August 14, 2012 • EnduranceFCycle, Long

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

Run 400m

50 Air Squats

Post times to comments.


ENDURANCE WOD:

"Lactate Shuttle"

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on, load for ruck is athlete's choice

Post sport and distances to comments. Try to maintain consistently difficult efforts across all sets.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (WED): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5 x 800m, rest 3:00, hold splits within 3-5 seconds.

Post sport and distances/times to comments. For the Lactate Shuttle, try to maintain consistently difficult efforts across all sets.


CrossFit Endurance and WellnessFX Series: Part 2


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Comments (17)

Jason
on Monday, August 13, 2012 at 06:04 pm
question
Under ruck, are times in minutes and is this a run or walk?
Tyler
on Monday, August 13, 2012 at 09:33 pm
S&C WOD
10:28.23
I need to work on my air squats, first set unbroken, second on broken until last 10, third set did sets of 20/20/10. Probably could've pushed the run a little faster but wasn't sure how my knee was going to feel come round 3, now I wish I pushed on the run harder.
Mike
on Tuesday, August 14, 2012 at 08:05 am
Feedback
@ Tyler....keep going at it. We always feel we could have done better. Kill it next time around.
Delano
on Tuesday, August 14, 2012 at 08:21 am
I have torn ligaments in my ankle so unable to run, I subbed the 400 run for 500m on a rowing machine. Is that a decent substitute or should I be doing further on the rower?
Nathan
on Tuesday, August 14, 2012 at 08:45 am
Sport
Time, Distance(mi), Avg Pace
05:00.0, 0.72, 6:57
02:30.0, 0.13, 19:41
06:00.0, 0.81, 7:24
03:00.0, 0.17, 17:22

http://connect.garmin.com/splits/210149666
07:00.0, 0.92, 7:37
Conor
on Tuesday, August 14, 2012 at 09:07 am
S&C WOD
16:02

Went way to easy on the first 2 rounds, should have done a sub 12 at least. Squats were good but was only jogging, should have been sprinting.
jim sorum
on Tuesday, August 14, 2012 at 10:05 am
jim
run 2.55 miles
Alex
on Tuesday, August 14, 2012 at 11:00 am
Jason's Question
Ruck time is in minutes. Whether you walk or run depends on the event you are training for.
Tyler
on Tuesday, August 14, 2012 at 12:20 pm
Multi-sport Run
Run (TUE): 5 x 800m, rest 3:00
1) 3:58
2) 3:42
3) 3:52
4) 4:02
5) 4:10... meh...
Rubens
on Tuesday, August 14, 2012 at 02:38 pm
Bike LL and S&C
Today in AM 4 intervals on MTB on Road..the next week have a race..

5on 1.6miles off 2m30s
6on 2.0m off 3m0s
7on 2.19m off 3m5s
8on 2.6m off 4m0s

in the afternon

WOD
3 rounds
50 airsquats
10 Burpees
150 Skip Jump Rope
7m10s
Brad Williams
on Tuesday, August 14, 2012 at 03:45 pm
8/14/12 WOD
Interval run this morning. 3:11,3:16,3:21,3:14,3:23 min. Don't know what happend in the 3rd and 5th sets.

Did a easy run this afternoon because I wanted to run up to the football practice fields and see for a few. 34 minutes 4 miles. Felt good to run this afternoon with no pressure or anything of hitting times. I need to do more of that.
ChadA
on Tuesday, August 14, 2012 at 03:49 pm
Endurance WOD: held a 7:00 min/mile pace for all three.
Legs are stinging from yesterday's squats and thrusters!
CHRISTIAN
on Tuesday, August 14, 2012 at 04:05 pm
WOD 10:28
Jeff C
on Tuesday, August 14, 2012 at 04:07 pm
S&C WOD/Endurance WOD
3 RFT
400m Run
50 Air Squats
9:26

Row for Endurance WOD
5min 1300m
6min 1500m
7min 1774m

Endurance WOD was 20 minutes after S&C due to time constraints.
Jim
on Tuesday, August 14, 2012 at 04:54 pm
S&C WOD
9:10 with a 375m run.
Rhett
on Tuesday, August 14, 2012 at 06:57 pm
WOD
S&C:
3:19
3:50
3:38

Endurance (Run):
5 on - 0.60 mi
2.5 off - 0.20 mi
6 on - 0.67 mi
3 off - 0.26 mi
7 on - 0.79 mi
daniel
on Tuesday, August 14, 2012 at 08:08 pm
S&C: 7:52

Run: 5x800 meters 3 min rest
3:03
2:57
2:58
2:59
2:56
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