W.O.D.: G L-INT Day 1 Week 5

Thursday, October 04, 2012 • EnduranceLong Interval, L-INT, G

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): 4 - 8 x 200m on 3:00, hold within 3-5 seconds

Bike (THU): 2 - 5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00, hold within 3-5 seconds

Run (THU): 2 - 4 x 800m, rest 5:00, hold within 3-5 seconds

Row (THU): 2 - 4 x 800m, rest 5:00, hold within 3-5 seconds

Ruck (THU): 2 - 4 x 1600m, @ 65# Ruck/Boots/Utes, rest 5:00

Post sport, times, and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 4 - 8 x 200m on 3:00, hold within 3-5 seconds

Bike (SUN or T/TT): 2 - 5 x 5:00 @ 95% of 4:00 TT pace, spin/rest 4:00, hold within 3-5 seconds

Run (SAT or T/TT): 2 - 4 x 800m, rest 5:00, hold within 3-5 seconds

Post sport, times, and distances to comments.


CrossFit Thin Blue Line hosts a CrossFit Endurance Cycling Seminar on Oct 6th & 7th


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Comments (12)

Eric
on Wednesday, October 03, 2012 at 08:09 pm
Swim
Haha, my 200 swim is probably around 3:00. It's going to end up being one long swim lol
Kaitlin
on Wednesday, October 03, 2012 at 09:23 pm
RE:Swim
Scale the distance.175, 150
Scott Harres
on Thursday, October 04, 2012 at 07:11 am
HQ contact
Does anyone here have a good contact for the affiliate department? I have been trying for several days to find something that gets a response. I am in dire need. Please advise. Thanks.
Andrew
on Thursday, October 04, 2012 at 07:29 am
Row (125 DI)
2:57, 2:55, 2:57, 2:58
Chris P
on Thursday, October 04, 2012 at 07:36 am
WOD
Spin bike WOD
10 min Warm up with 5 min of 10 sec on 10 off bursts
2 rounds of 4 min Tabada, 2 min rest 4 min steady state.
Cool down
Junay
on Thursday, October 04, 2012 at 07:42 am
Run
Not the greatest job at holding within 3-5 seconds...
3:12, 3:02, 3:09, 3:06
Kaitlin
on Thursday, October 04, 2012 at 08:30 am
RE: HQ contact
Scott-- Email me kaitlin@crossfitendurance.com and I will put you in contact with someone to answer your question
Carl S
on Thursday, October 04, 2012 at 09:34 am
SS Run (Thu)
Did two 800m repeats, rested 5:00.

1. 2:52
2. 2:58
Daniel Smith
on Thursday, October 04, 2012 at 12:01 pm
SWIM WOD and Wednesday WOD
Great swim this morning!!! 6X200 meters. Each one was way over 3 minutes but did it anyway. 3:47, 3:47, 3:48, 3:46, 3:48, 3:44. I am stoked to do that many 200 meter repeats. Now if i can only get faster!!

Did wednesday's WOD @ lunch and bench was @ 95 and ended with 6 rounds with 15 reps of bench. Worked on some toes to bar X 50 and some hollow rocks (brutal)!!
Brad Williams
on Thursday, October 04, 2012 at 03:54 pm
10/4/12 WOD
Ended up taking a full rest day today. I've been feeling run down, kinda sick, and pushing hard with training and at school with the kiddies. Started to feel better last night and through day I'm pretty much 100%. Did some mobility work after school and will do tomorrow S&C WOD since I haven't strength trained at all this week. Can't wait to get back at it tomorrow.
Jake Fisher
on Thursday, October 04, 2012 at 06:00 pm
Daily Results
Back Squat 20RM = 165#
>> It was a doozy! I was definitely walking funny ;)

The next four days I'll be mountaineering in the back-country of Colorado's Rocky Mountain National Park ... I'll hopefully ascend Andrew's Glacier and conquer that beast this time! Three weeks ago I nearly died in a crevasse on Andrew's.

See ya on Tuesday--maybe!
PLA
on Thursday, October 04, 2012 at 06:43 pm
Day 22
SS Run: 4 X 800m

2:52
2:53
2:52
2:55
Comments are closed for this post.