W.O.D.: F S-INT Day 1 Week 10

Thursday, August 30, 2012 • EnduranceS-INT, F

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 10-12 x 30:30, use pool or open water

Bike (THU): 10-12 x 30:30, If you've got a hill, use it!

Run (THU): 10-12 x 30:30, If you've got a hill, use it!

C2 Row (THU): 10-12 x 30:30, damper setting is athlete's choice

Ruck (THU): 10-12 x 30:30, 35# ruck/vest + boots/utes, If you've got a hill or rough terrain, use it!

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): 10-12 x 30:30, use pool or open water

Bike (SAT or Tempo): 10-12 x 30:30, If you've got a hill, use it! OR 50 minutes @ 80% Effort

Run (SUN or TT): 10-12 x 30:30, If you've got a hill, use it! OR 15k TT


3 Principals for Decoding CrossFit

Nate Helming, Team SFCF and coach Helming Athlectics


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Comments (8)

Joey
on Wednesday, August 29, 2012 at 07:33 pm
?
10-12 30 on 30 off?
1fitmom4life
on Wednesday, August 29, 2012 at 07:47 pm
WOD
I'm sorry, but what does 10-12, 30:30 mean??

Thanks!
Kaitlin
on Wednesday, August 29, 2012 at 07:57 pm
You will complete 10-12 rounds of 30 seconds of work and 30 seconds rest.
The number of rounds completed is based on the race distance you are training for.
Mark
on Thursday, August 30, 2012 at 03:40 am
WOD
Legs were smashed today. Completed 10x 30:30 on a grinder. Nasty!
Richard
on Thursday, August 30, 2012 at 05:59 am
30:30
I had a moment of terror when I thought this meant 10-12 sets of 30 minute, 30 second hill runs. That might not fall under Short Interval.
Carl S
on Thursday, August 30, 2012 at 08:41 am
3Fuel
Did my very first SS Run on 3Fuel today, and it felt great! I feel like I have a lot more energy post workout as well. Time will tell if I'll see improvements on recovery too. Good stuff! :)
Brad Williams
on Thursday, August 30, 2012 at 12:08 pm
8/29/12 WOD
Strength & conditioning today. Watch some videos and looked at pictures of Push Jerk to get a better understanding of movement. Lowered weight a lot up was effective. 95lbs./10 reps, 105lbs./8 reps, 115lbs./6 reps, 130lbs./4 reps, 135lbs./2 reps, 140lbs./1 rep.

Circuit- 12 sets + 7 ring rows. Had a good rhythm going, then I forgot how fatigue messes that up. That was a lot tougher than anticipated.
Conor
on Thursday, August 30, 2012 at 04:53 pm
Multi-Sport (3S) Run
Did the 5 x 800m sprints.

3.17, 3.20, 3.22, 3.23, 3.20. This was harder than an Olympic Triathlon that i did a few weeks ago. Especially the last 2 to keep the spilts. Phew....
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