W.O.D.: G L-INT Day 1 Week 1

Thursday, September 06, 2012 • EnduranceA, Long, Interval, L-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 2 – 5 x 200m w/ 90sec rest

Bike (THU): 2 – 6 x 2M w/ 2 min spin/rest 

Run (THU): 5 x 800m w/ 3 min rest

Row (THU): 5 x 800m w/ 3 min rest

Ruck (THU): 5 x 800m @ 35# Ruck/Boots/Utesw/ 3 min rest

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

Multi-Sport (3S)

Thursday is a 3S rest day

Choose ONE of the following sports:

Swim (FRI): 2 – 5 x 200m w/ 90sec rest

Bike (SAT or Tempo): 2 – 6 x 2M w/ 2 min spin/rest

Run (Sun or Time Trial): 5 x 800m w/ 3 min rest

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


Huw Edwards team RUNATX takes on the Leadville Marathon


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Comments (11)

josh
on Thursday, September 06, 2012 at 04:04 am
3S taper
I have a 3S event on back to back saturdays. Do I do the taper workout both weeks?
Thank you
Karl
on Thursday, September 06, 2012 at 05:18 am
wod
Did the row workout on lunch.

1.2,41
2. 2,51
3. 2,55
4. 2,56
5. 2,55
nice with a rest tonight!
Kaitlin
on Thursday, September 06, 2012 at 07:21 am
RE: 3S taper
It would depend on your goals for the 2 races. Are they both priority races?
Rubens
on Thursday, September 06, 2012 at 09:20 am
CFE Road Bike
Today

15min warmup
1.7,15 Uphills
2.7,30 Uphills
3.7,02 Uphills
4.3,20 Downhills
5.3,55 Flat terrain
6.3,52 Flat terrain

5min cool down
Josh
on Thursday, September 06, 2012 at 09:44 am
Re: 3S Taper
Thanks Kaitlin,
my priority is the race this saturday but I still want to be competitive the following saturday.
Carl S
on Thursday, September 06, 2012 at 10:18 am
ss run
Finally decided to Rx the run. Need some work on pacing, though.

3:12
3:17
3:25
3:15
3:12
Kaitlin
on Thursday, September 06, 2012 at 11:30 am
RE: 3S Taper
Do strength and recovery asap following the race and everyday until you feel normal again.
You'll want to stay loose and let how you feel be a guide on what you do for wods. Yes, you can repeat the taper week if you feel that is what will put you in the best position to perform well. If there is something specific that you think will help you to be ready do that.
Pablo Medina
on Thursday, September 06, 2012 at 03:33 pm
Results
I was in a hurry today, so I just did 4 runs, around 3:10 each.

Yesterday I bought those Merrell Barefoot, and today I ran with them.
Brad Williams
on Thursday, September 06, 2012 at 03:47 pm
9/6/12 WOD
Wanted to do the S&C this morning, but my claves were kinda sore and overall fatigue from getting back to school-w-student schedule caught up with me and with a 10k this Saturday I decide to rest and I feel tons better.

Gonna hit the swim WOD tomorrow and which will be normal for me after a rest day. Got in some mobility work for the whole body today too.
McGrath
on Thursday, September 06, 2012 at 06:31 pm
SS Run
A little slower than I would have liked...
3:19
3:25
3:22
3:28
3:33
Jake Fisher
on Thursday, September 06, 2012 at 07:52 pm
Daily Results
Sorry I haven't been "up to snuff" posting. I've been traveling a lot and working like crazy and private coaching a couple athletes...

B CYCLE

Box Squat (ME), did a 10RM which was a lot more difficult than I thought: 145# w/ 20" box

WOD: 4RFT of:
3 Back Squat, 70% 1RM (175#)
5 Box Jumps, 30"
7 Lateral Burpees
= 4:42 Rx'd

Last year around this same time, did the same WOD doing the B CYCLE in real time: 200# Back Squat, but only a 24" box = 4:11 (in an A/C gym) ... Today it was 90'F in our box = WIN!

I'm leaving for Colorado (again) tomorrow afternoon. I'll be doing a backcountry expedition through unspoiled wilderness to Andrew's Glacier & climbing the glacier as well (hope to have a CFE related photo to share ;) ... Then Sunday I'll be at the Broncos vs. Steelers season opener at Invesco in Denver = HUGE DREAM COME TRUE!!!

Have a great weekend, brothers and sisters!
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