W.O.D.: G L-INT Day 1 Week 4

Monday, September 24, 2012 • Endurance • Long Interval, L-INT, G

STRENGTH:

ME: Floor Press

Post load to comments. Recover 5:00- 10:00 then Perform CFE S&C Wod

CFE STRENGTH & CONDITIONING WOD:

For Total Reps:

2:00 Kettlebell Swing (53/35)

2:00 Rest

:90 Kettlebell Swing (53/35)

:90 Rest

:60 Kettlebell Swing (53/35)

Post Total Reps to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 2 - 4 x 400m, rest 3:00 hold splits within 5-7 seconds

Bike (TUE): 3 - 6 x 1600m, spin/rest 4:00 hold splits within 5-7 seconds

Run (TUE): 2 - 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Row (TUE): 2 - 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Ruck (TUE): 2 - 4 x 1600m, 55# Ruck/Boots/Utes, rest 4:00 hold splits within 5-7 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 2 - 4 x 400m, rest 3:00 hold splits within 5-7 seconds

Bike (WED): 3 - 6 x 1600m, spin/rest 4:00 hold splits within 5-7 seconds

Run (TUE): 2 - 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Post sport and times to comments.

Guido Trinidad, Miami FL


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Comments (26)

Chris H
on Sunday, September 23, 2012 at 07:09 pm
race day
Big shout out to CFE and their training program. I used it as my sole means for training for my first marathon. Got a 3:38:24. Not bad for a 'non-runner'.
Jarrett
on Monday, September 24, 2012 at 04:19 am
WOD part 1
This is for two people this morning:
160 pd load and 69 total reps
120 pd load and 130 total reps
Brian P.
on Monday, September 24, 2012 at 07:42 am
WOD
S- ME: Floor Press
135#,185#,195#,205#(FA),200#,205#

S&C-
53# KB Swings- 118 reps
Pablo Medina
on Monday, September 24, 2012 at 07:49 am
Results and congrats Chris H
165 lbs load and 111 reps (53 lb)

Well done Chris :) Greetings from Chile.
Alan Pamayo
on Monday, September 24, 2012 at 09:20 am
S&C WOD
ME Floor Press 2RM: 195 lbs

WOD RX'd
46
31
22
TOTAL: 99
Jacob
on Monday, September 24, 2012 at 09:51 am
WOD
120 pd load and roughly 160 reps @ 35.
Kyle
on Monday, September 24, 2012 at 09:59 am
S & C
255lb. Floor press

109 kb swings
R Rugenstein
on Monday, September 24, 2012 at 10:21 am
WOD
Built up to a 1RM Floor Press of 175

105 total reps KB swings, first 2 mins were 1.5 pood, next 2 sets were 1 pood for safety reasons

3x 400 swim, 3:14, 3:05, 3:08
ChadA
on Monday, September 24, 2012 at 10:38 am
5lb PR
ME Floor Press: 140 (5lbs since last time we did this)

S&C: (35lb) 47, 34, 23 = 104
R Rugenstein
on Monday, September 24, 2012 at 10:39 am
WOD edit
Swim was 6:14, 6:05, 6:08 not 3 mins haha for 400meters, I wish.
Jake Fisher
on Monday, September 24, 2012 at 10:49 am
Yeah Guiii!
Frickin' awesome work, Guido!
Chad Brinkley
on Monday, September 24, 2012 at 11:03 am
IM Branson 70.3
Mixed results. My splits and overall finish time were all slower than last year despite better weather this year. However, this was the first time I was able to complete a 70.3 race without having nutrition problems, bonking, or getting ill. I used two bottles of three fuel on the bike (roughly 400 Calories) and drank gatorade & water on the run. Although my run was slower than last year, I was actually able to run the entire half marathon and only took walk breaks at the aid stations. It was a bonus that I felt well enough afterwards to enjoy the rest of the day with my family.

1.2 Mile Swim: 40:18
T1: 4:28
56 Mile Bike: 3:24:36
T2: 3:15
13.1 Mile Run: 2:07:49
Total: 6:20:26

I did 30 minutes of mobility work yesterday after the race. I did the S&C Recovery this morning followed by 16 minutes of mobility work. Amazingly, I feel almost normal today. My legs still get stiff when I sit for too long, but this is the fastest I have ever recovered from a 70.3 race.
ChadA
on Monday, September 24, 2012 at 12:01 pm
5lb PR
ME Floor Press: 140 (5lbs since last time we did this)

S&C: (35lb) 47, 34, 23 = 104
StacyF
on Monday, September 24, 2012 at 01:37 pm
Redman 70.3
Chad - Awesome job! Great swim split too!

This triathlon season I have raced a ton of races of all distances (17 total). My best distance is Oly, but 70.3 is getting much better. For the Redman, I was on pace for a sub 6 hour finish when at mile 10 of the run, I remembered why I bought those damn Saucony kinvara 3 sitting in my closet at home. The worse shin splints started and popleteal pain in my other knee. Concrete as opposed to asphalt is not a friend. The last 3.1 miles was a hobble run with a 200 meter all out sprint to the end because it was the red carpet. Finish was 6:26 - 22 out of 89 in AG, 120 overall female.
Nutrition was spot on. I started the race with a pb&j, had a bottle with 3 nuun and a bottle with EFS hydration on the bike; grabbed water at the handout stations; another pb&j to start the run then gatorade, water, salt stick tabs, and ice in the jersey. I cried through the finish shoot and in the finishers tent because I have not stopped racing for 23 months; it was just emotional.
Today, I did the recommended recovery. Mobic is my friend until the splints heal and the popleteal cyst goes down (it's very small).
This weekend is my final cycling team road race. Ironically, it is a 56 mile race where I placed fourth overall earlier in the season. Cyclocross season has started too.
Thanks to CFE, I raced strong. I have improved dramatically in cycling - to the point I DNS races to ensure I don't cat up. My lifts are greater and I am the lightest I have ever been since freshman in high school which helps in all aspects of endurance especially on a cycling team as the hill sprinter.
Trent
on Monday, September 24, 2012 at 01:46 pm
S&C wod
Oops did 2pood, 72lb KB as rxd

65, 43, 30 = 138
Rubens
on Monday, September 24, 2012 at 03:34 pm
S&C
A)DROM+XF Warmup 2x15

B)STRENGTH:
ME: Floor Press 70kg
4-2-4-4-3

C)WOD:
For Total Reps

2:00 Kettlebell Swing 16kg
2:00 Rest
:90 Kettlebell Swing
:90 Rest
:60 Kettlebell Swing

Results: 70,55 and 37reps
Brad Williams
on Monday, September 24, 2012 at 03:59 pm
9/24/12 WOD
Interval swim this morning. Used the pull buoy and kickboard during the WOD. Went Freestyle, Kickboard, Pull Buoy, Freetyle again 100m each. This really made it interesting and constantly changing 4x400/3 rec.- 9:02, 9:09, 9:06, 9:08 minutes.

Strength & Conditioning after school. Did the mainsite Shoulder Press to start. Shoulder Press- 140,150lbs/1 set each 3 reps. 160/5 sets./3 reps. 88 reps for the KB intervals. That was brutalizing. Great training day overall though.
Jack
on Monday, September 24, 2012 at 04:54 pm
Getting back to it post-ranger
ME Floor Press: 210 (failed at 215)

S&C wod
53
40
23
Total of 119 reps.

Still feeling weak during strength work. Have decided to give cardio a break for a while in hopes of gaining some mass back after 2 months of break down.
Jarrod
on Monday, September 24, 2012 at 05:37 pm
S&C WOD With 20lb Weighted Vest
35lb KB with 20lb weighted vest on

48,39,32= 119reps
D Craig
on Monday, September 24, 2012 at 07:15 pm
S&C WOD
Did bench press instead of floor press
5x3 185lbs across all sets

S&C WOD (53lb kb)
40+34+26 = 100 reps
Jake Fisher
on Monday, September 24, 2012 at 07:59 pm
Daily Results
Programming for my athlete who's healing quite well from his minor hamstring tear... Here's what we did today:

Row 4 x 500m, 2:00 REST, experimenting with the damper & fixing his position on the C2.
>> My Times (damper setting):
1:44 (DF 100), 1:43 (DF 110), 1:50 (DF 120), 1:50 (130), higher DF means lower S/M for me; More strokes at low DF seems best... I have a big engine ;) I'm strong, but my engine is stronger.

10:00 Rest/Mobility

Snatch 5x5 @ 70% 1RM = 110#
>> 5 reps on every 2:30

15:00 Rest/Mobility

CFE WOD (A lot of KBS @ 53# Rx'd)
= 123 reps
>> My athlete = 127 reps

I think we got a little hip/ham/glute/quad stimulus today ;) ooh, and FOREARMS!
Jake Fisher
on Monday, September 24, 2012 at 08:14 pm
Drag Factor not "damper setting"
A little typo there. Sorry for the confusion. I might be tired.
PLA
on Monday, September 24, 2012 at 08:57 pm
Day 14
ME Floor Press: 6X2 @ 215lb

S&C (55lb dumbell swings instead of kettlebell): 171 reps
Ali
on Tuesday, September 25, 2012 at 11:10 am
Getting back at it
ME Bench Press (sub'd for floor press): 5x5 -- 55#, 55#, 65#, 65#, 70# (fail)

S&C WOD @ 25# -- 40+34+27 = 101
J Gorline
on Tuesday, September 25, 2012 at 12:28 pm
Run WOD
5.25 mi. @ 85%

32:34
Jesse
on Wednesday, October 03, 2012 at 09:16 am
Week Behind
165 x 2

Did a different wod.
Comments are closed for this post.