W.O.D.: G S-INT Day 1 Week 8

Thursday, October 25, 2012 • EnduranceS-INT, Short Interval, 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 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, all on 1:30 or less

Bike (THU): 4-7 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (THU): 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds

Row (THU): 2-6 x 250m, rest 1:00, hold within 2-3 seconds, then 2-6 x 500m, rest 1:30, hold within 3-5 seconds

Ruck (THU): 2-6 x 1k, @ 65# Ruck/Boots/Utes, rest 2:00-3:00, hold within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, all on 1:30 or less

Bike (SAT or T/TT): 4-7 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (SUN or T/TT): 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and times to comments.


Study: Icing delays recovery from eccentric exercise-induced muscle damage

Journal of Strength and Conditioning Research


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Comments (7)

styria69
on Thursday, October 25, 2012 at 08:59 am
Interval rowing
6*250m between 53 - 56 sec
6*500m between 1:56 - 1:59, the last 2 with 1:56!
Molino
on Thursday, October 25, 2012 at 09:38 am
Running
5 x 200 m intervals where around 40 sec +- 5 sec
5 x 400 m intervals around 1min 30 sec -+ 10 sec
Jack
on Thursday, October 25, 2012 at 10:09 am
Run
200m @ 1m rest

:57, :58, 1:00, 1:00, 1:00, :58
Richard
on Thursday, October 25, 2012 at 11:49 am
1/2 Marathon
I just wanted to post here that I finished my first real 1/2 marathon this weekend, and I wouldn't have been able to do it without CFE. My conditioning wasn't quite up to multimile runs every day, so the CFE system was perfect to build me up. Thanks!
Carl S
on Thursday, October 25, 2012 at 12:42 pm
SS Run (Thu)
3 x 200m + 3 x 400m

0:43, 0:39, 0:38, 1:29, 1:28, 1:25
Brad Williams
on Thursday, October 25, 2012 at 02:12 pm
10/25/12 WOD
Full rest today, except for mobility this morning and some after school today. Feel lots better mentally, exactly what I needed. Go Tigers!!
PLA
on Thursday, October 25, 2012 at 10:29 pm
Day 43
Run (Rx):

3 X 200m: 0:34, 0:34, 0:33

3 X 400m: 1:16, 1:16, 1:17
Comments are closed for this post.