W.O.D.: G L-INT Day 2 Week 3

Friday, September 21, 2012 • EnduranceG, Long Interval, L-INT

STRENGTH:

ME: Strict Press

Post loads and Reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

For Time:

Tabata Squats

Rest 4 Mins

Tabata Squats

Rest 4 Mins

Tabata Squats

Post score to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 8 - 12 x 100m/y on 2:00 Maintain splits within 3-5 seconds.

Bike (THU): 3 - 6 x 4:00 TT, spin/rest 4:00 Maintain splits within 3-5 seconds.

Run (THU): 3 - 6 x 800m, rest 2:30 Maintain splits within 3-5 seconds.

Row (THU): 3 - 6 x 800m, rest 2:30 (Experiment to find your optimal Drag Factor)

Ruck (THU): 4 - 6 x 800m, @ 55# Ruck/Boots/Utes w/90 seconds rest Maintain splits within 3-5 seconds.

Post sport, times, and distances to comments.

Multi-Sport (3S)

THU is 3S Rest Day.

Swim (FRI): 8 - 12 x 100m/y on 2:00 Maintain splits within 3-5 seconds.

Bike (SAT or TT): 3 - 6 x 4:00 TT, spin/rest 4:00 Maintain splits within 3-5 seconds.

Run (SUN or Tempo): 3 - 6 x 800m, rest 2:30 Maintain splits within 3-5 seconds.

Post sport, times, and distances to comments.


Should you Eat or Drink Your Calories, by Nate Helming, Team SFCF Endurance


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Comments (19)

M O
on Thursday, September 20, 2012 at 07:05 pm
Tabata
TRIPPLE TABATA SQUATS???
Jess
on Thursday, September 20, 2012 at 08:01 pm
Response to Pablo
Hey Pablo-
Sorry for the delayed response; haven't checked the site responses since I posted. I have to say that by the time I reached the run portion I was rather fatigued so my "high cadence pose" was more similar to a pose shuffle for certain parts of the marathon. I definitely kept the pose technique b/c that is most comfortable but my rhythm was all over the place and my cadence was anything but fast. Forward motion was enough progress for me at that point.
I'm already going over what I would have done differently for this race to apply to subsequent races; the run portion needs some definite mental remodeling. I think working on the cycling portion would help me overall. By this I mean, becoming more efficient. I am the least experienced on the bike bit of the tri and didn't use tri bars which might have helped with positioning and less fatigue leaving more energy for the run. I can't be certain as the whole event and the work up to the day felt like one big science experiment; it certainly was fun, a great learning opportunity, and a hell of a way to test a very different training method than what I am used to.
I know this is a long response but there are so many factors that play into the run. Just keep the forward motion and don't worry about how fast your cadence is or isn't and you'll get to the finish.
Good luck with your training, Pablo.

And thanks to everyone else for the 'congrats'. Such a great community we have here :)
Happy lifting!
ej
on Thursday, September 20, 2012 at 08:59 pm
oschiro@hotmail.com
if one wanted to focus on the 5k- what would be the longest TT or tempo necessary throughout a training cycle for peak performance?
R
on Friday, September 21, 2012 at 12:46 am
Will scale the tabata squats away totally, legs are still burned from this week (amped up the training too fast) and the training the unit has us doing. But I'm looking forward to the strict presses, my fav
Per
on Friday, September 21, 2012 at 02:59 am
WOD
Strength: 75 kg

S&C: 131/137/140 = 408
Kyle T
on Friday, September 21, 2012 at 04:45 am
Fran
Wendler Press week 1
105x5 (accidently did wrong weight, started over), 85x5, 100x5, 110x5

Fran: 4:46 rx (PR)
styria69
on Friday, September 21, 2012 at 07:46 am
WOD
Strength: 47.5 kg
S&C: 3 rounds tabata-squats: 19 - 22 repeats in 20 sec.
3rd round was very hard especially the begin ;-)
ManfredM
on Friday, September 21, 2012 at 10:42 am
Question Re Today's WOD
So it is 4 minutes of 20 secs squats/10 secs rest followed by four minute rest? Or is it 8 minutes of air squats followed by 4 minutes rest? Thanks for clarification here re time and sequence.
Brian P.
on Friday, September 21, 2012 at 10:55 am
WOD
Strength:
95lbs, 115lbs, 135lbs, 155lbs, 0x175lbs, 165lbs, 0x170lbs

S&C:
Completed all 3 rds.
Jack
on Friday, September 21, 2012 at 10:59 am
S&C
STR: 140x2, 155x2, 160x2, 165(PR), 160x2. All reps performed with legs flexed, glutes clenched, core locked with strict press from collar bones.

Cond:
1. 133
2. 123
3. 118
TOTAL: 374
Josh M
on Friday, September 21, 2012 at 11:33 am
WOD
Will do strict press later
Tabata squats. Scaled to 2 sets as I was still sore from earlier in week.

143/147
Alan Pamayo
on Friday, September 21, 2012 at 01:21 pm
Endurance Ruck
Ruck 6x800m @56 lbs:
4:58
5:00
5:02
4:55
5:05
4:58
Kaitlin
on Friday, September 21, 2012 at 02:23 pm
RE:Question Re Today's WOD
ManfredM-- 8 rounds of 20/10 4 minutes rest, 8 rounds of 20/10 4 minutes rest, 8 rounds 20/10
Rubens
on Friday, September 21, 2012 at 03:18 pm
S&C
Strenght 3x5x40kg then 2x2x50kg with a 1 Powerclean in every series.

wod

R1 16-17
R2 17-18
R3 17-18
Brad Williams
on Friday, September 21, 2012 at 04:02 pm
9/21/12 WOD
Interval swim this morning. Scaled to 12 x 75m at 2 min.
1:20-1:23 min.

Week 6 cadence run progression after school. Legs are getting faster I can tell. During the off-season I'll really have to play around with different cadences and paces. Did the Overhead Press after. 135/2 sets/5 reps. 145/2 sets/5 reps. 155/2 sets/2 reps. 165/1 rep. Wanted to try 170 but kinda struggled at 165 so I ended there. Solid training day today.
Alan Pamayo
on Friday, September 21, 2012 at 06:49 pm
S&C WOD
ME Shoulder Press - 135x2, 145x1

Tabata Squats
#1- 144
#2- 132
#3- 140

TOTAL: 416
tony
on Friday, September 21, 2012 at 07:53 pm
S&C WoD Result
Strict Press 2RM 115-125-135-145(1f)-140(1f)

Tabata Squat Rounds:
1: 131
2: 136
3: 137
Richard
on Saturday, September 22, 2012 at 04:32 pm
For time?
I assume you mean for reps or tabata scores. Everyone should have the same time for tabata.

Tabata scores 16, 16, 18
Delfin Neves
on Friday, September 28, 2012 at 11:24 am
Pressing didn't go well. My right arm greatly lagged my left plus my lower back started to cave. This was despite a good bit of effective mobility work on my shoulders & t-spine. Last acceptable form lift was at 125, well below what I expected.

Tabata x3: 16,22,22
Didn't warm up before jumping into it. A frustrating # of work sets saw me completing only the bottom portion of the squat before the clock clicked.
R1 16,21,21,22,21,21,21,21 164
R2 24,24,24,23,23,22,23,22 185
R3 25,24,24,22,22,23,22,24 186
T 535
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