W.O.D.: G S-INT Day 1 Week 10

Thursday, November 08, 2012 • EnduranceG, S-INT, Short Interval

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): 5-15 x 75m all out, active recover 25m easy

Bike (THU): 6-12 x 1M, spin/recover 1:00, hold within 3-5 seconds

Run (THU): 6-12 x 300m, recover 1:00, hold within 2-3 seconds

Row (THU): 6-12 x 375m, recover 1:00, hold within 2-3 seconds

Ruck (THU): 3-7 x 1k @ 65#/Boots/Utes, recover 2:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 5-15 x 75m all out, active recover 25m easy

Bike (SAT or T/TT): 6-12 x 1M, spin/recover 1:00, hold within 3-5 seconds

Run (SUN or T/TT): 6-12 x 300m, recover 1:00, hold within 2-3 seconds

Post sport and times to comments.


CrossFit San Antonio hosts a CrossFit Endurance Seminar December 1st-2nd


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Comments (6)

Jack
on Thursday, November 08, 2012 at 03:04 pm
Run
12 x 300m

1:31, 1:32, 1:26, 1:36, 1:39, 1:36, 1:32, 1:36, 1:41, 1:37, 1:36, 1:36
Brad Williams
on Thursday, November 08, 2012 at 04:00 pm
11/8/12 WOD
Strength & conditioning today. Push Press- 115lbs. Did 3 Pull-Up/3 Dips to sub for Muscle Ups since I can't do those. Did what was equal to 15 Muscle Ups- 6:50 min. Handstand Push-Ups w/feet on wall- 3:57 min. That was a pretty good strength workout today. Whole upper body was hurting.
Sgpope
on Thursday, November 08, 2012 at 05:05 pm
First CFE
6 rounds run 300m. 1:10, 1:11, 1:10, 1:10, 1:17, 1:10.
buff squirrel
on Thursday, November 08, 2012 at 09:20 pm
‎11/8/12 evening -
5 minute warm up, all 12 intervals on the gym bike between 3:21 and 3:27, with the third at 3:35 after I was messing with my timer. 5 minute cool-down. not bad.
PLA
on Friday, November 09, 2012 at 05:22 am
Day 57
Racing this Saturday so I followed the recommended workout of the CFE race taper: Run 8X200m (70%), resting 2:00.

Runs felt good, averaging 40 seconds. Also spent 30 minutes on foam roller.
Mike
on Friday, November 09, 2012 at 07:21 am
Love it
Run wod 11 rounds 61 to 73 secs
Comments are closed for this post.