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

Thursday, September 27, 2012 • EnduranceShort Interval, G, S-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): 15 - 25 x 50 m on 1:00, hold within 3-5 seconds

Bike (THU): 4 - 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (THU): 3 - 6 x 400m, rest 2:00, hold within 3-5 seconds

Row (THU): 3 - 6 x 400m, rest 2:00, hold within 3-5 seconds

Ruck (THU): 4 - 8 x 800m, 65# Ruck/Boots/Utes, 90 seconds rest, hold within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 15 - 25 x 50 m on 1:00, hold within 3-5 seconds

Bike (SAT or TT): 4 - 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (SUN or Tempo): 3 - 6 x 400m, rest 2:00, hold within 3-5 seconds

Post sport and times to comments.


Pon,Team SFCF Endurance, with a 3 hour PR at Headlands 50 Miler


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Comments (23)

Kaitlin
on Wednesday, September 26, 2012 at 07:05 pm
Excellent job Pon!! Solid PR and Congrats on qualifying for the Western States Lottery. What a difference a year makes.
tommie
on Wednesday, September 26, 2012 at 07:17 pm
new to this site - little help?
H everyone - I'm new and need some help decoding the swim instructions. Does that mean there are no rests other than the remainder of the minute? Thanks
Kaitlin
on Wednesday, September 26, 2012 at 08:21 pm
Tommie--
Yes, you have 1 minute to complete the swim and rest to be ready for the next repeat. You will leave at the top of each minute.
If you are not able to do this on 1:00 scale the distance to 25s.
tyler
on Wednesday, September 26, 2012 at 11:08 pm
ruck instructions
on the ruck WOD for today it says
4-8x800, does that mean do 32 total 800 meter intervals with a ruck?
And should these be threshold intervals.
Pete
on Thursday, September 27, 2012 at 06:16 am
Todays Workout
6 x 400M
#1 1:39
#2 1:38
#3 1:37
#4 1:39
#5 1:37
#6 1:38
SFUWO!!!!!!!!!!!
peter
on Thursday, September 27, 2012 at 06:19 am
bike
why are short and long intervals same distance this week?
Chris P
on Thursday, September 27, 2012 at 07:35 am
Swim Intervals
550 warmup
2 sets of 100m on 1:45, 100m on 1:45; 200m on 3:30, 200m on 3:30; 100m on 1:45, 100m on 1:45. First half of set the 100s were hard, second half of the set the 200s were hard (Total distance= 2150 m in 45 min.)
Kris
on Thursday, September 27, 2012 at 07:45 am
RE: ruck Instructions
4-8 times for the ruck, not 32, so you can scale to your level.
JenJ
on Thursday, September 27, 2012 at 07:51 am
re: ruck
From the Endurance FAQ section:

What does 4-8 X 400m mean?

You will determine the number of repeats you complete taking into account the following things:

1. Your ability to maintain proper mechanics for the distance of 400 m (stay within your ability range)

2. The distance of the race or event you are training for.

You will complete 4 or 5 or 6 or 7 or 8 repeats.

The workout also says "hold within 3-5 seconds", and the FAQ section says "the difference between your fastest repeat and slowest repeat should be 5 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing."

So only 4, 5, 6, 7, or 8 repeats (it wasn't a X sign) and not at threshold.

hope that helps
JenJ
on Thursday, September 27, 2012 at 07:54 am
re: bike
They look different to me.

Long - 6 x 1600m, spin/rest 4:00 hold

Short - 4 - 8 x 1M, spin/rest 90 seconds
Chris P
on Thursday, September 27, 2012 at 08:03 am
Swim Intervals
550 warmup
2 sets of 100m on 1:45, 100m on 1:45; 200m on 3:30, 200m on 3:30; 100m on 1:45, 100m on 1:45. First half of set the 100s were hard, second half of the set the 200s were hard (Total distance= 2150 m in 45 min.)
PJ
on Thursday, September 27, 2012 at 08:08 am
RE: bike
Distances are the same but rest intervals are much more compressed.

Do it as it is prescribed up there and let us know if it felt like a different WOD compared to the beginning of the week!
Pon
on Thursday, September 27, 2012 at 08:45 am
Thanks Kaitlin!
Carl S
on Thursday, September 27, 2012 at 09:55 am
Endurance WOD
Thursday SS Run, 4 x 400m, rest 2:00:

1. 1:16
2. 1:18
3. 1:21
4. 1:21
Jack
on Thursday, September 27, 2012 at 10:40 am
Endurance WOD
Run:

1:57, 1:58, 1:59, 2:03
ChadA
on Thursday, September 27, 2012 at 01:22 pm
Catching Up...
I did yesterday's WOD...
1000m Row
7 - Muscle Ups
15 - Body Weight Clean & Jerk
Time = 19:00

Went in thinking I had muscle ups; I mean why wouldn't I right? Alas, I don't. Subbed pull ups and dips; worked up to 90# C&J (128# body weight). Lots of work to do...
Rubens
on Thursday, September 27, 2012 at 02:12 pm
WOD Bike
1 2:45
2 3:04
3 3:24
4 3:27
5 2:00
6 2:23
7 2:24
8 2:33
Kyle
on Thursday, September 27, 2012 at 02:43 pm
Sore Calves
I've been trying to work on my running form, but I had to sit out today's workout. For some reason my left calf is super sore. Anyone know of a good stretch to fix this, or just rest it? Thanks for the help
Brad Williams
on Thursday, September 27, 2012 at 04:07 pm
9/27/12 WOD
Did yesterday's S&C WOD. Deadlift-
205/8 reps, 225,240/5 reps, 255,270/3 reps, 290/2 reps, 305,310/1 rep. Pretty happy with that. Dropped from 179lbs. to 174/175lbs. because I've been playing whatever we do in PE with the Kids at school and I think my strength has dropped a little due to that, but no worries.

Circuit- Subbed 3 Pull-Ups/Dip for Muscle-Ups and 90lbs. for the Clean and Jerk because I'm awful at that- 10:08 minutes.
Kaitlin
on Thursday, September 27, 2012 at 06:10 pm
RE: Sore Calves
Kyle-- Depends on what you are experiencing. It could be from different causes. You may not be kissing the ground with your heel which = an active landing and your calf is contracted the whole time.
Do a search on the Mobility Wod. Several episodes that address the calf and running.
PLA
on Thursday, September 27, 2012 at 06:27 pm
Day 17
Run: 4 X 400m

1:17
1:13
1:14
1:13
Kyle
on Thursday, September 27, 2012 at 07:29 pm
RE: Sore Calves
Kaitlin- thanks for the insight. I make sure I am doing that, and I will search the Mobility site as well.
CFRefinery
on Thursday, September 27, 2012 at 09:23 pm
S/S Run
1:14
1:16
1:18
1:16
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