W.O.D.: F L-INT Day 1 Week 9

Thursday, August 23, 2012 • EnduranceF, Long

CFE STRENGTH & CONDITIONING WOD: Rest Day

Spend at least 10 minutes working on improving your feet.

Nerves? What Nerves? - 6 Inches


ENDURANCE WOD:

Perform Strength & Conditioning Recovery in lieu of Endurance WOD if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 2 rounds of (5 x 200m on 3:30); hold splits within 3-5 seconds; rest 3:00 between rounds

Bike (THU): 5 x 5k; hold splits within 3-5 seconds; spin/rest 2:00

Run (THU): 4 x 800m; hold splits within 3-5 seconds; rest 2:00

C2 Row (THU): 2 rounds of (1000m + 1200m); hold consistent efforts across both sets; rest 1:00 between 1000m and 1200m; rest 3:00 between rounds

Note: "Consistent effort" should allow athlete to hold both 1000m reps within 3-5 seconds and both 1200m reps within 3-5 seconds.

Ruck (THU): 5 x 1000m with 40# ruck/vest + boots/utes;  hold splits within 3-5 seconds; rest 2:00

Post sport and times to comments.

Multi-Sport (3S)

THU is a full 3S rest day. Sunday will be a Bike/Run brick TT.

Swim (SAT or Tempo): 8 x 200m on 3:45, hold splits within 3-5 seconds or 1500m Tempo @ 85% of 1500m TT Pace

Bike/Run (SUN): Bike 10M + Run 5k Brick TT

Note: The Bike/Run brick is designed to be one Time Trial with the events performed back-to-back. Athletes should practice transition skills.


T1, CrossFit Variance


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Comments (21)

Chad Brinkley
on Wednesday, August 22, 2012 at 06:26 pm
Bike WOD
I did the three sport Bike WOD on Wednesday afternoon. 5:00 Warm Up; 10 x 0:30 Sprints with 2:00 Rest; 5:00 Cool Down. Much tougher than i thought it would be.

I did S&C at the local box on Wednesday morning.
Strength - 10x1 Squat Clean Thruster (65, 85, 95, 105, 115, 125, 135, 145, 150, 155F)

Conditioning - 11 Minute AMRAP of 5 SDHP @115, 7 Squat Clean Wallballs (20 LB to 10'), 9 Jumps over a 12" Paralette. 8 Rounds RX.

At work, we did a 2 Mile time trial run. Time was 12:53.

Rest day on Thursday...
Kaitlin
on Wednesday, August 22, 2012 at 06:54 pm
Solid job B. Way to represent in your first tri.
barefootrow
on Wednesday, August 22, 2012 at 07:11 pm
Intensity question
when you say "hold consistent efforts across all sets". does that mean relatively constant speeds or go as hard as you can in each min but keep it consistent with in the min. i.e. if i was doing =tabata pushups my first set would be 20ish while my last might be 2 but i would be trying just as hard but my performance is shot. while otherwise i could try to keep between 11 and 9 throughout.
AR
on Wednesday, August 22, 2012 at 07:24 pm
Swim interval
I am a little on the slow side. Can someone please explain the swim interval to me. I tried, but I lost my decoder ring
Kaitlin
on Wednesday, August 22, 2012 at 07:47 pm
RE:Intensity Question
Understanding pacing http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
Kaitlin
on Wednesday, August 22, 2012 at 07:53 pm
RE: Swim Interval
AR-- 2 rounds of (5x200 on 3:30 hold splits within 3-5 seconds.
Rest 3:00 between rounds.
jmac
on Wednesday, August 22, 2012 at 11:20 pm
RE: Workouts
Hopefully the above should be a little clearer now. Confusion = writing a workout without morning coffee.

For the swim, you'll be performing five 200m efforts, each on 3:30. Then you'll rest 3:00 and do a second round of five 200m efforts, each on 3:30.

For the row, the goal should be to hold the 1000m efforts within 3-5 seconds and the 1200m efforts within 3-5 seconds. Having to do the 1000m and 1200m only 1:00 apart in the first round forces the athlete to really think about pacing so splits can be held in round 2.
AR
on Thursday, August 23, 2012 at 03:50 am
Swim interval
I am a little on the slow side. Can someone please explain the swim interval to me. I tried, but I lost my decoder ring
paul dalton
on Thursday, August 23, 2012 at 04:35 am
Booms
Ha ! That's the little guy that runs warmups @ CrossFit Variance. Go Brendan !!! Hey, If having fun at a triathlon counted towards the podium this kid had a lock on 1st place. Huge smile the whole race.... Plus, he did it old school CF/Dave Scott style in board shorts and a rusty bike !!!
Kaitlin
on Thursday, August 23, 2012 at 05:47 am
RE:Swim Interval
AR-- See above comments that explain it.
jim sorum
on Thursday, August 23, 2012 at 09:30 am
jim
run: 3:36, 3:35, 3:44, 3:44

I remember when those use to be over a minute faster. It sucks getting older
Jessica
on Thursday, August 23, 2012 at 11:38 am
Rest question
For the RUN, does that mean rest 2 minutes between the 4 rounds of 800m run?
Kaitlin
on Thursday, August 23, 2012 at 12:09 pm
RE: Rest Question
Jessica-- Run 800m rest 2:00 repeat 4 times.
Joey
on Thursday, August 23, 2012 at 12:47 pm
Goals
Goal 1
Get CF Level 1 Cert
Goal 2
Get to a running seminar
Jim
on Thursday, August 23, 2012 at 02:12 pm
SS Run
3:24, 3:27, 3:30, 3:43
I lost it on that last one.
Brad Williams
on Thursday, August 23, 2012 at 02:27 pm
8/23/12 WOD
Full rest today. Gotta do some work on my back and high hamstrings because even though I'm up every 15 minutes at school this sitting all day for PD is killing me.

Tempo swim tomorrow and will do the "brick" Sat. so I can get a longer run in Sunday because of an upcoming 10k.

That athlete in the pic. might have a faster T1 than me :) Great job little man.
Joey
on Thursday, August 23, 2012 at 06:51 pm
Re: goals
I did the run
3:40, 3:55, 3:59, 4:04

Went too hard on the first one.
Rhett
on Friday, August 24, 2012 at 06:40 am
Fail
Tweeked the hammy warming up for run (not acceptable).

45 mins on the Cybex.
Jake Fisher
on Friday, August 24, 2012 at 09:13 am
Daily Results (Yesterday/THU)
I noticed that Wed's Rx was Power Cleans (DE), and because I did Elizabeth on Wed (Power Cleans) decided that was good enough...

So I introduced some Hell into my life and did the C2 WOD from above:

Row 1:00 on/1:00 off
1:00 on/0:50 off
1:00 on/0:40 off
etc. etc. etc.
= 1985m
STATS: 1:44.6/500m ~ 285m ~ 321w ~ 34 s/m (sprint/lactate effort)
>> Love it when I make weird noise because the burn is SO GOOD ;) I think there were a few people freaked out by the sound of sustained "Lactate Threshold" at the end.
Chris Biles
on Friday, August 24, 2012 at 09:43 am
SS Run
3:18, 3:10, 3:06, 2:55

So much for pacing.
Jesse
on Thursday, August 30, 2012 at 12:40 pm
Week behind
2:56
2:51
2:56
2:56

There was somebody suspicious by my car during the 2nd repeat, so I had to hustle a bit.
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