W.O.D.: G S-INT Day 1 Week 6

Thursday, October 11, 2012 • EnduranceShort Interval, S-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): 10-20 x 50m, rest 0:45, hold within 3-5 seconds

Bike (THU): 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT

Run (THU): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Row (THU): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Ruck (THU): 4-8 x 800m, @ 65# Ruck/Boots/Utes, rest 2:00

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 10-20 x 50m on 0:45, hold within 3-5 seconds

Bike (SUN or T/TT): 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT

Run (SAT or T/TT): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and times to comments.


Team Faster, Auckland, New Zealand, hosts a CrossFit Endurance Seminar, October 27th-28th


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Comments (12)

Sarah L
on Thursday, October 11, 2012 at 08:12 am
SS - Running
Mid-60s in NC = perfect running weather
Repetitions:
1 - 1:37 / 2 - 1:34 / 3 - 1:33 / 4 - 1:33 / 5 - 1:34 / 6 - 1:33 / 7 - 1:34
8 - 1:35
Kyle Schnitger
on Thursday, October 11, 2012 at 08:57 am
SS Run WOD
6 x 400 m early this morning
1:23, 1:21, 1:21, 1:20, 1:21, 1:20
I was going for 8 But I ran out of time before teaching my 5:30 am class.
Felt really good compared to tuesday when I did Tosh.
Jack
on Thursday, October 11, 2012 at 09:18 am
WOD
8 x 200m hold within 3-5 sec

WU POSE drills: jump rope high knees, wall drills, alternating high knee.

WOD: :57, :57, :56, :55, :55, :57, :56, :56.
Daniel Smith
on Thursday, October 11, 2012 at 10:39 am
Please answer......
So my shingles have made an appearance! It is not as worse as last time with the pain and itching but I can tell my body it not at it's full potential. Maybe you all can give me some advice to training. I do two a days four times a week and on the weekends just running or biking. Giving myself one day of rest. I was thinking of maybe doing two a days three times a week. Apparently what I am doing is not effective and my nutrition is top notch. So I don't know!
styria69
on Thursday, October 11, 2012 at 11:13 am
running intervals
8x400m
1:32, 1:37, 1:36, 1:37, 1:36, 1:35, 1:37, 1:38
this was my first running workout for about 1 month! I'm satisfied, the knee holds! :-)
Kaitlin
on Thursday, October 11, 2012 at 11:29 am
RE:Please Answer............
Daniel-- You may need more rest. What is your sleep like? Quality of sleep?
You may not be absorbing all the nutrients in your food. I would highly recommend doing a Wellness FX consult. They do an excellent job and you have a consult with a doctor you choose from their group and there are other resources you have access to. Solid program. Easy to get started and receive the info you are looking for.
Brad Williams
on Thursday, October 11, 2012 at 04:13 pm
10/11/12 WOD
Strength to start. Sumo Deadlift- 155lbs. May have been a little to heavy for this, but my speed felt good.

Cadence/skill run after. 15 minute, pace, run drills, and short sprint warm-up. 4x90/2 rec. Kept cadence around 98-100. After seeing I should be bringing my heel up to my butt on the PSE Run Chap. preview I did that and felt a lot better and stronger. Next, did 8 minutes at 93-94.
5 minute cool-down.

Mobility after school. Go Tigers!!
Chad Brinkley
on Thursday, October 11, 2012 at 04:47 pm
Run WOD
My unusual taper week continues...

This morning I did the local S&C WOD:
22 Minutes to complete the following - 10 Snatches @115, 11 Power Cleans @115, 12 Thrusters @115. With the remaining time, do an AMRAP of 10 Pull Ups, 11 Burpees, 12 Goblet Squats @55. Score was 6 Rounds + 10 Pull Ups + 4 Burpees.

This afternoon, I did TOSH at about 70% effort - 3 Rounds of 200, 400, 600 with 1:1 Work to Rest. Times were (45, 1:33, 2:23; 43, 1:31, 2:21; 45, 1:31, 2:20). Followed up with 400 Cool Down and Mobility Work.

Rest Day Tomorrow. Easy Run on Saturday. Tough Mudder on Sunday.
PLA
on Thursday, October 11, 2012 at 07:09 pm
Day 29
SS Run (4 X 400m):

1:20
1:14
1:14
1:17

Legs toast from all the front squatting and Tosh.
tony
on Thursday, October 11, 2012 at 07:46 pm
CFE WoD
8x400m (1:33, 1:31, 1:28, 1:32, 1:32, 1:34, 1:36, 1:35)

Used 2:00 rest periods for recovery - #3 was 1 second from a PR from my last 400m TT
Jake Fisher
on Thursday, October 11, 2012 at 08:10 pm
Daily Results
I held a Back Lever today on the rings for over 10-seconds... I haven't been able to do that since I stopped doing gymnastics at age 14 -- over 16 yrs ago!!

WORD.
Brian P
on Thursday, October 11, 2012 at 11:09 pm
End WOD
4x800m Row "Tosh"

1:32, 1:33, 1:34, 1:36
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