W.O.D.: G L-INT Day 1 Week 11

Thursday, November 15, 2012 • EnduranceG, L-INT, Long 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): 4-8 x 200m on 2:45 (scale in :15 as needed), hold efforts within 3-5 seconds

Bike (THU): 3-7 x 5 min, 3:00-4:00 spin/recovery, hold highest average distance possible across all efforts

Run (THU): 2-4 x 1M, recover 5:00, hold efforts within 5-10 seconds

Row (THU): 2-4 x 2k, recover 5:00, hold efforts within 5-10 seconds

Ruck (THU): 4-8 x 7:00min @ 65#/Boots/Utes, recover 3:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 4-8 x 200m on 2:45 (scale in :15 as needed), hold efforts within 3-5 seconds

Bike (SAT or T/TT): 3-7 x 5 min, 3:00-4:00 spin/recovery, hold highest average distance possible across all efforts

Run (SUN or T/TT): 2-4 x 1M, recover 5:00, hold efforts within 5-10 seconds

Post sport and times to comments.


Bill Haffey finishing the Corona 100 miler in 25:13 with his right arm in a sling 3 weeks after rotator cuff surgery


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Comments (9)

Syamak
on Thursday, November 15, 2012 at 02:50 am
Question
Hi all,

one question:
What does hold your efforts within 5-10 seconds mean?

Thanks for an answer

Greetings from Germany

Syamnak
JenJ
on Thursday, November 15, 2012 at 06:00 am
Nice job, Bill.

I love the picture with the contrasting running forms. There's a lot going on there.
Kaitlin
on Thursday, November 15, 2012 at 06:52 am
RE:Question
Syamak--The difference between your fastest repeat and slowest repeat should be 10 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing.
Answers to questions such as these are in the workout legend, and one of the FAQ drop downs. This one is on the Endurance drop down.
Robert
on Thursday, November 15, 2012 at 01:56 pm
CFE Run
6:17, 6:13

Bundled up for the 24 degree temperature this morning!
Ross
on Thursday, November 15, 2012 at 02:47 pm
SS Run
4x 1mile with 3-5 min rest between each: 5:46, 5:40, 5:40 5:48
Brad Williams
on Thursday, November 15, 2012 at 04:13 pm
11/15/12 WOD
Strength & conditioning this morning. Pull-Ups- No Weight/5 sets/5 reps. 115lbs. for the Shoulder Press and 95lbs. for the Push-Press and Push Jerk- 7:48 min.

Skill/cadence run after- 2x2min at 96 and 2x3min. at 98. Did drills for recovery.
Chad Brinkley
on Thursday, November 15, 2012 at 05:30 pm
Swim WOD
I am trying to get all my weekly WODs in before I leave for vacation on Sunday. Today I did a scaled version of the 3 Sport Swim WOD... My best 200 time is still only 3:20 something. 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), 8x125 on 2:45, 200 Cool Down + Mobility. Pretty tough WOD today.

Partial rest day so no Crossfit today.
Jeff Rock
on Thursday, November 15, 2012 at 06:57 pm
Endurance WOD
1 Mile Run Intervals
5:54
5:57
6:11
Should I be running all out on these longer intervals?
PLA
on Thursday, November 15, 2012 at 07:17 pm
Day 64
SS Run (Rx):

6:48
6:38
6:40
6:34

Find myself running too conservatively on my first splits most interval days.
Comments are closed for this post.