W.O.D.: G SI-INT Day 2 Week 1

Tuesday, September 04, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

Row 500m

15 - KB Swing (1.5/1)

15 - Knees to Elbows

Post time to comments


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 10-20 x 50m on 1 min

Bike (TUE): 10-15 x 1/4M on 1 min

Run (TUE): 6-12 x 200m w/ 2 min rest

Row (TUE): 6-12 x 200m w/ 2 min rest

Ruck (TUE): 6-12 x 200m @ 35# Ruck/Boots/Utes rest 2 min

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10-20 x 50m on 1 min

Bike (WED): 10-15 x 1/4M on 1 min

Run (TUE): 6-12 x 200m w/ 2 min rest

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


Todd Shipman, Diablo Endurance, finishes  2012 Western States 100 mile in 29:05:24


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Comments (32)

Mark
on Monday, September 03, 2012 at 08:00 pm
Strength and Con WOD
That combo hit me really hard!
10:15
It took me a long time to recover after that one. Maybe I wasn't fully recovered from yesterday
Pablo Medina
on Tuesday, September 04, 2012 at 05:08 am
Results
14:10.

I don't know why i did toes to bar instead of knees to elbows.

Have a good day boys and girls
J Gorline
on Tuesday, September 04, 2012 at 08:01 am
WOD
13:17

additional time from up and down stairs but sure did enjoy it!!! keep em' rollin'
Brian P.
on Tuesday, September 04, 2012 at 10:49 am
WOD
15:37
Had problem gripping the bar due to ripped calluses.

11x 1/4M Bike Avg time across all sets = 52sec.
JRS
on Tuesday, September 04, 2012 at 11:05 am
S&C + SS run
As rxd: 12:15

SS run:
33sec x 6 on treadmill @ 12.5mph (that's the fastest it goes)
Andy C
on Tuesday, September 04, 2012 at 11:13 am
10-20?
On the swim i doing understand the 10-20. Please help!
BHK
on Tuesday, September 04, 2012 at 11:30 am
S&C
11:02, subbed 52.5 lb dumbbell for swings. Arms really burned on knees to elbows! Great workout and pleased with result:)
BHK
on Tuesday, September 04, 2012 at 11:30 am
S&C
11:02, subbed 52.5 lb dumbbell for swings. Arms really burned on knees to elbows! Great workout and pleased with result:)
Kaitlin
on Tuesday, September 04, 2012 at 12:06 pm
RE:10-20
Andy-- You are completing 10-20 rounds of 50m. The number you complete will depend on the distance race you are training for and your experience with the sport of swimming.
JenJ
on Tuesday, September 04, 2012 at 12:09 pm
re: 10-20
@Andy - it means do the distance 10 to 20 times. You could do 11, 12, 15, 17, etc.

It is also explained in the FAQ-Endurance section.
Nick
on Tuesday, September 04, 2012 at 12:42 pm
S&C
9:58
Unbroken on kb's and k2e
Josh
on Tuesday, September 04, 2012 at 01:01 pm
Training Question
I know the cycles do not build on each other, but do they build week by week within a cycle (I.e., get harder/more intense by the end)? If training for a half-marathon, as an avg CFer trying to use the CFE template to prep - but only 6 weeks out from the event - any thoughts? Pick a prior cycle (D, E, F) and do weeks 7-12 for example? Looking for feedback. Thanks!
GIf4D
on Tuesday, September 04, 2012 at 01:03 pm
S&C
10:55 as RX
Rubens
on Tuesday, September 04, 2012 at 02:17 pm
a) DROM
b) WOD 8m49s
c) Stratching
Kaitlin
on Tuesday, September 04, 2012 at 02:42 pm
RE: Training Question
Josh--
You should follow a cycle from the beginning. What have you been doing for running workouts to this point?
Josh
on Tuesday, September 04, 2012 at 02:54 pm
RE: Training Question (Response)
Hi Kaitlin - Thank you.I have only done some interval work here an there - all short interval stuff. This would be in addition to whatever came up in a WOD. I have been following the CF Invictus Performance WOD - 4-5x a week. Again, looking for any advice/feedback. The buddy I'm doing this event with is LSDing it and I'm a big believer in the CFE theory. If the comments aren't a good forum for this I'm at: jrchowe@mac.com THANKS!
D Craig
on Tuesday, September 04, 2012 at 03:25 pm
S&C Wod
18:06 as rx'd

Plenty of room for improvement
Allan
on Tuesday, September 04, 2012 at 03:40 pm
Injury Question
I broke a finger (left hand) and dislocated another (right hand) this weekend in a bike accident. Looking for some WOD ideas. I can't run right now, it makes my fingers throb beyond belief and obviously I can't weightlift much at all. Any suggestions will be greatly appreciated
Brad Williams
on Tuesday, September 04, 2012 at 04:10 pm
9/4/12 WOD
Strength & conditioning this morning. Week #5 Run progression to start. Circuit- 11:49 min. That really sucked.

Interval run after school today. 12x200m- 39,39,42,40,38,38,42,39,38,
41,41,43 seconds. Jogged recovery each time. That was really hard.

Gonna hit the foam roller hard before bed tonight.
Scott Harres
on Tuesday, September 04, 2012 at 05:05 pm
evening WOD
took a week off. this was a good way to get back in...

10:15

this close to all unbroken, but you know what they say about being close.....
Kaitlin
on Tuesday, September 04, 2012 at 06:13 pm
RE: Training Question (Response)
Josh-- Answered your email.
Keevin
on Tuesday, September 04, 2012 at 06:38 pm
9/4/12 Running skill work and Timed WOD
20 minutes of Running skill work - 30 yard runs. Completed 30-40 sprints.

WOD: (Done right after skill work) Had to sub the Elliptical in place of the Row. Did 500 yds on Elliptical, which took 3:00 at level 12/20.

Time: 14:00
Jake Fisher
on Tuesday, September 04, 2012 at 06:54 pm
Daily Results
Back from the wilderness of Colorado! I summitted Mount Evans 14,265-ft on Saturday evening, then tackled Long's Peak @ 14,259-ft a few VERY SHORT hours after on Sunday (started at 4am). 24-miles of total hiking w/ 25# pack, and 10,000-ft of elevation change. My knees are the only thing that's a bit tender... I even put in a nice little WOD today after work.

THE CHIEF, Rx'd = 19 Rounds

It was great meeting-up with DK at CF-Verve in Denver & also a huge pleasure chatting a bit with Fernando from SFCE! The turnout at the CFE Seminar in Denver this past weekend was stellar! The running world is about to get dominated!!!
Patricio Wise
on Tuesday, September 04, 2012 at 06:55 pm
SS Run
200m, 2min rest, 6 rounds, 14:58
Alan Pamayo
on Tuesday, September 04, 2012 at 07:05 pm
S&C WOD
WOD RX'd: 13:04
Ish
on Tuesday, September 04, 2012 at 08:20 pm
9/4/12 WOD
11:46 WOD and 27:07 for the sprints.
Jörund Rundhovde
on Tuesday, September 04, 2012 at 10:34 pm
SS running
Intervalls 12x200m run
All between 31-36 some wind in one direction.
Wouter M
on Wednesday, September 05, 2012 at 12:29 pm
WOD
14:13 as Rxd
K2E killed me
D Craig
on Wednesday, September 05, 2012 at 08:17 pm
SS Run
51.23
47.31
50.51
46.59
47.65
47.90
45.05
44.98
45.70
47.05
45.83
Jörund Rundhovde
on Wednesday, September 05, 2012 at 10:47 pm
Wod result
12:54 Nice wod.
Had problems to hang in to the bar in the last two kne to elbow. Probably should not have done any climbing before..
Kyle T
on Thursday, September 06, 2012 at 04:44 am
S&C
WOD: 10:03 rx (stopped time to run across the gym and up stairs to weight room)

typical 500m row time 1:50-2:00
Sankey
on Saturday, September 08, 2012 at 02:21 pm
3S-Swim
15x50
All :37 except (1):38 and (1):39 on 1min.
Comments are closed for this post.