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

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): 15 - 25 x 50m on 1:30 min

Bike (THU): 8 - 10 x 1/2M on 2:30 min

Run (THU): 10 - 12 x 200m w/ 2 min rest

Row (THU): 10 - 12 x 200m w/ 2 min rest (How to set your Drag Factor)

Ruck (THU): 10 - 12 x 200m w/ 2 min rest @ 55# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

THU is 3S Rest Day.

Swim (FRI): 15 - 25 x 50m on 1 min

Bike (SAT or Tempo): 8 - 10 x 1/2M on 2 min

Run (Sun or Time Trial): 10 - 12 x 200m w/ 2 min rest

Post sport and times to comments.


Rebuilding The Feet, Part 3 with Brian MacKenzie and Kelly Starrett


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Comments (14)

JenJ
on Thursday, September 13, 2012 at 07:00 am
video
Love the series.
Ian D
on Thursday, September 13, 2012 at 09:05 am
Hi guys, im new to CF endurance but not crossfit. I have a question which I can't find in the FAQ. What does 1:30 'on' mean? How is that different from 'w/ rest'?
Pablo Medina
on Thursday, September 13, 2012 at 09:34 am
Results
I ran today:
43.17, 38.73, 41.97, 39.42, 40.67, 38.77, 40.03, 38.94, 39.60, 40.10
Rubens
on Thursday, September 13, 2012 at 09:54 am
CFE MTB on ROAD
Well today in a Road with my Trek 6000 do this.
6km warmup
10x 800mts rest 2m30s within intervals
an then 4km cooldown..

againts the wind and hilly 1:54/2:11/2:02/2:22/2:10
comeback
1:10/1:36/1:21/1:12/1:19
Mika
on Thursday, September 13, 2012 at 10:57 am
SS run
10 x 200m. From 36s to 40s, last set was 37s. Just asking from my self, why I wasn't able to do 37s in previous set's.
Kaitlin
on Thursday, September 13, 2012 at 11:14 am
Ian--
The question is addressed in the Endurance FAQ. On 1:30 means you have 1:30 second to complete the distance and rest. The send off is every 1:30.
When something is listed with x amount of rest you have that amount of rest everytime.
The 2 differ because on one the rest period is the same every time when it is listed on ... the rest interval may vary depending on how long it takes to complete the distance.
Lauren L
on Thursday, September 13, 2012 at 11:45 am
Run (3S)
Rest day for CFE but ran to make up for missed RUN on Tues. Today was proof that it's going to be hard to transition from "traditional triathlon training" to CFE. Had a 2 hr window to leisurely get 6x800's in (w/ warmup, cool-down & mobility/stretching). INSTEAD, I agreed to meet a fellow triathlete for our Thursday ride (kept it to one hour). Needless to say my legs were NOT in top form to handle my best at interval runs immediatley afterward...and I felt rushed.

3:28
3:34
3:36
3:42

Yeah, and I only got in 4 intervals.
Ian D
on Thursday, September 13, 2012 at 01:03 pm
Kaitlin -
Thanks for the response. Im sorry, the endurance FAQ went under my radar. I was looking at the S&C FAQ.
I get it now. Thanks again.
Brad Williams
on Thursday, September 13, 2012 at 03:40 pm
9/13/12 WOD
Strength to start this morning. Front Squat- 140,150/5 reps, 165,175/3 reps, 185/2 reps, 200/1 rep.

Skipped the circuit and did week #5 of the run progression. Cadence is coming around nicely.

I know cadence faded around 30 min. below 90-92 during 10K last week so more practice and maybe longer run on treadmill at higher cadence to force me to hold it. Confidence in run is returning.
Chad Brinkley
on Thursday, September 13, 2012 at 05:17 pm
Run WOD
I did the 3 Sport RUN WOD today since I missed it earlier in the week. 800 Warm Up + Drills; 6x800 With 3:00 Rest (3:03, 3:04, 3:08, 3:02, 3:11, 3:09); 800 Cool Down + Mobility.

I did the local S&C WOD this afternoon. FIGHT GONE BAD - 3 rounds of... 1 minute of Wall Balls (20 LB to 10'), 1 minute of SDHP @75, 1 minute of box steps @ 20", 1 minute of Push Press @75, 1 Minute of Calorie Row, 1 Minute of Rest. 308 RX... a new PR!
David C.
on Thursday, September 13, 2012 at 05:24 pm
SS Run
10x200 rest 2 min.
0:34.00
0:33.13
0:32.61
0:31.74
0:32.71
0:32.33
0:33.16
0:33.37
0:32.36
0:32.33
PLA
on Thursday, September 13, 2012 at 06:42 pm
Day 3
10X200m:

1. 42s
2. 35
3. 33
4. 34
5. 36
6. 37
7. 36
8. 38
9. 36
10. 35
Scott Harres
on Thursday, September 13, 2012 at 06:44 pm
evening WOD
Did yesterday's WOD tonight cause I took last night off seeing as my ass is still ungodly sore from those weighted walking lunges!

ME FS: 95, 95, 135, 155, 175, 185, 195 (PR)

WOD: 7:41 @95#. decided to power clean the weight up instead of hanging it. that was a bad idea.
Big Mo
on Friday, September 14, 2012 at 03:36 pm
Wod
Run - 10 x 45s on treadmill at 10mph.
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