W.O.D.: F S-INT Day 1 Week 8

Thursday, August 16, 2012 • EnduranceF, Short

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 8 x 20:10, use pool or open water

Bike (THU): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

C2 Row (THU): 8 x 20:10, damper setting is athlete's choice

Ruck (THU): 10 x 400m @ 0:30 faster than ruck pace/mi with 35# ruck/vest + boots/utes, rest 1:00 between each

(For example if ruck pace is 13:00/mi then 400m will be performed at 400m split for 12:30/mi)

Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.

Multi-Sport (3S)

THU is 3S Rest Day.

Swim (FRI): 8 x 20:10, use pool or open water

Bike (SAT or Tempo): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts OR 45 minutes @ 85% Effort

Run (SUN or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed. OR 10k TT


Malcolm Menefee, the storage unit garage gym


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Comments (15)

Josh M
on Wednesday, August 15, 2012 at 06:05 pm
Brick's
I am a 3S athlete. In the past I had weekly brick workouts as part of my plan. What is the thought process behind rarely giving brick workouts?
thanks I love the program I am faster than ever.
daniel
on Wednesday, August 15, 2012 at 06:34 pm
what is up with this site? http://crossfitendurance2.blogspot.com
Kaitlin
on Wednesday, August 15, 2012 at 07:07 pm
RE:Bricks
Josh-- Transitions are hit all the time in CFE S&C wods. Your body recognizes the stimulus not what triggers the stimulus.
There are some brick wods for the sport specific transitions
Kaitlin
on Wednesday, August 15, 2012 at 07:15 pm
Daniel-- That was a secondary site that was needed when the site was hacked and we could not access the site. It was used for a short time until the site was back up.
Tyler
on Wednesday, August 15, 2012 at 09:35 pm
Tabata's
The bike in the gym didn't have watts so had to do distance:

Bike: 1.2 miles
C2: 1045m - Damper 10
JJ
on Wednesday, August 15, 2012 at 09:44 pm
Help
Hey im new to the site. Can someone fill me in on the 8x 20:10? Thx
Nathan
on Wednesday, August 15, 2012 at 10:20 pm
Single Sport - Run
What does 8 x 20:10 mean?
josh m
on Thursday, August 16, 2012 at 04:28 am
bricks
Thanks kaitlin. Appreciate your response
Kaitlin
on Thursday, August 16, 2012 at 06:40 am
RE: Help/Single Sport run
JJ/Nathan-- Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
Answers to questions such as these are in the workout legend (on the About tab drop down) and/ or the FAQ Endurance drop down
jmac
on Thursday, August 16, 2012 at 07:41 am
RE: blogspot
daniel, when our old site went down, we had to rely on a temporary site; that was our temp site.
daniel
on Thursday, August 16, 2012 at 08:37 am
thanks jmac and kaitlin!
Jake Fisher
on Thursday, August 16, 2012 at 08:57 am
Daily Results (A Revisit)
I revisited a BMacK WOD that I did last year only 6 weeks into doing CrossFit/CFE. It's been 1.5 years since Feb 14th.

Here's the Rx'd WOD:
6-5-4-3-2-1 reps of
-Deadlift 315#
-Muscle-ups
-HSPU
@ 80-85% RPE, focus on skill & technique before speed...

March 27, 2011 = 255# (85% 1RM) DL, jumping MU's, not Game's standard HSPU
= 12:53

Today (Aug 16) Rx'd = 15:27, probably working at 75-80% RPE, and the Rx'd DL is now -80# from my MAX

Increase in fitness?! I THINKS SO!!!
Brian G
on Thursday, August 16, 2012 at 10:11 am
3S
Took 2 weeks off CFE following Oly Tri. Back now, Day 2.
-'recovery' wkout 3x15 Pushups, Pullups, Situps
- did the tabata run today as I will need to miss a wkout day this weekend.

Getting ready for Osprey Sprint Tri on OCT 6 in MD.
Brad Williams
on Thursday, August 16, 2012 at 10:37 am
8/16/12 WOD
Strength & conditioning this morning. Floor Press- 10 reps each set- 95,100,110,115,115. That was awkward. I didn't have a spotter so I was careful. Will try heavier next time.

Circuit- used a 20 inch bench cause that all I had in my friends garage, 135lbs. for Bench which way below my 178lbs.- 8:04 min.

Body was kinda weak today after upping volume some. Gonna hit mobility later on because body is kinda stiff from trip home to Canton.
Rhett
on Thursday, August 16, 2012 at 07:09 pm
WOD
Did S&C Recovery.....

Endurance WOD:
Run - 0.43 miles, 12% incline, 6 mph
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