W.O.D.: G L-INT Day 2 Week 4

Tuesday, September 25, 2012 • Endurance • G, Long Interval, L-Int

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time & Total Reps:

Max Rep Pull Ups

Run 800m

Post Total Reps and 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): 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.

Why Runners Should be Rowers


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Comments (24)

Carl S
on Monday, September 24, 2012 at 10:49 pm
S&C WOD
Time: 18:55
Pull ups: 8, 6, 5
Rx'd
Carl S
on Monday, September 24, 2012 at 10:56 pm
Max rep pull ups
I've already done todays S&C wod, but I have a question: does "max rep pull ups" mean that I keep going until I can't do any more reps, or does the set end when I come off the bar?
styria69
on Tuesday, September 25, 2012 at 01:56 am
Spinning Intervals
did 6x1600m Int.,
200 Watt, 1:50 min, +/-3sec
Kettler Ergo Race
my favorite sport is Running, but at the moment I can´t run because of a meniscus problem, therefor I do the workouts on the spinning bike.
kyle
on Tuesday, September 25, 2012 at 02:31 am
CFE S&C
15:33

91 pull ups

used the carl paoli hook grip on the pull ups, which helped. my runs i could have done faster.
Pablo Medina
on Tuesday, September 25, 2012 at 04:58 am
Results
Total time: 13 min, 56 sec
Total reps:20+16+16=52
It took me 3:40 to complete each 800 meters

Have a good day.
Alan Pamayo
on Tuesday, September 25, 2012 at 07:11 am
Endurance Ruck
Ruck 3x1600m @56 lbs
10:57, 10:41, 10:54
Jason
on Tuesday, September 25, 2012 at 07:54 am
WOD
Time: 13:43
Reps: 21 + 18 + 16 = 55 Rx
kyle
on Tuesday, September 25, 2012 at 08:35 am
endurance WOD
3 x 400m swim
5:55
5:56
5:53
Brian P
on Tuesday, September 25, 2012 at 08:55 am
WOD
Couldn't do both Endurance and S&C today due to work obligations (boo), but I decided to combine them.

3 RFT
Max Pull-Ups
800m Row

66 Pull Ups (30,21,15)
Row @ 145DF
16:31
Patricio Wise
on Tuesday, September 25, 2012 at 09:45 am
Run Endurance WOD
3 x 1000m, 3m rest in between:
4:29, 4:32, 4:31
Alan Pamayo
on Tuesday, September 25, 2012 at 10:07 am
S&C WOD
WOD RX'd
14:22
55 Pull Ups (26+14+15)
J Gorline
on Tuesday, September 25, 2012 at 12:26 pm
S & C WOD
Strict pull-ups, sub'd 1000m row

Pull-ups 20-10-10

Total time 16:46
Daniel Smith
on Tuesday, September 25, 2012 at 12:50 pm
WOD
Great WOD just did pull ups tell failure. Took break in between some of the pull ups. Time was 16:21 with 67 pull ups over all. Squat cleans for a warm up and another 800 meter run.
Brad Williams
on Tuesday, September 25, 2012 at 04:25 pm
9/25/12 WOD
Interval run this morning.
4 x 1K/3 rec. 4:04,4:03,4:07,4:07.
No S&C today or cadence run had a breathing test after school to get asthma checked out. Will do cadence run after school tomorrow.
Brad Williams
on Tuesday, September 25, 2012 at 04:34 pm
Rowing Article
Great article on rowing and running. Going to try and incorporate more rowing into off-season work.

Whenever I row I can really tell what muscle groups need work because they are weak. Now that i know how to set the damper to it will be a lot more beneficial.
Chad Brinkley
on Tuesday, September 25, 2012 at 04:41 pm
Swim WOD & Recovery
Stacy F: Nice work at Redman! I am sorry to hear about the cramp. I know how that feels.

I felt well enough to do the three sport Swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), 3 x400 with 3:00 Rest (7:31, 7:34, 7:37). Followed up with 10 Minutes of Mobility. Not fast, but pretty steady. I was happy considering I am still not at 100% yet.

This afternoon I did another round of Strength and Conditioning Recovery. Amazing how Back Extensions and GHD Sit Ups can really get your legs back in shape quickly.
Jake Fisher
on Tuesday, September 25, 2012 at 05:27 pm
Daily Results
Sort of on my own programming right now. My athlete is traveling on business right now, so news to report on WODs and his recovery at this point...

Today I was prompted to do the CFL programming, which was:

Skill: Row 500m TT = 1:40

Then, ANGIE = 16:09 Rx'd PR!!
>> That's a 2:31 PR from the first and only time I did it almost exactly a year ago.
>> I finished the 100 Pullups in sub-4:00, which is more than 2:00 faster; but my pushups were slower; I still maintained my 2:00 and picked up a few more secs on my squats -- which were WAY cleaner/better depth than a year ago.
Pablo Medina
on Tuesday, September 25, 2012 at 05:43 pm
Results, II Part
3x1000 m run
4:23, 4:29, 4:28 at 96 bpm
PLA
on Tuesday, September 25, 2012 at 07:15 pm
Day 15
AM
S&C (Rx): 12:14 / 50 pullups

PM
Run: 3 X 1000m
4:29
4:15
4:10

Trouble pacing at this distance. Legs also toasted from 800's this morning.
CFRefinery
on Tuesday, September 25, 2012 at 09:27 pm
S/S Run
3:41
3:42
3:41

had a metronome running at 92 bpm
R Rugenstein
on Wednesday, September 26, 2012 at 11:46 am
WOD
Total time: 14:28
15-12-11 pullups

Getting back into running slowly while recovering from plantar fasciitis.
Scott Harres
on Wednesday, September 26, 2012 at 07:46 pm
evening WOD
Total time 13:00 and reps = 49

C2B Kipping pullups: 21, 15, 13
Jake
on Tuesday, October 02, 2012 at 06:09 pm
wod
S&C wod wore 16 lb vest, 13:53 with 7, 6, and 7 pullups (strict)
Jesse
on Wednesday, October 03, 2012 at 09:15 am
Week Behind
13:30 - 75 pullups.
Comments are closed for this post.