W.O.D.: G L-INT Day 2 Week 11
DE: Good Morning (Wide Stance) 10x2 @ 70% 1RM
Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod
CFE STRENGTH & CONDITIONING WOD:
3 Rounds For Max Reps:
2 mins - Double Unders
25 - Pull Ups
Post total reps to comments.
3+ Hours Before or After CFE Strength & Conditioning WOD
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.
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.
on Thursday, November 15, 2012 at 06:47 pm
Endurance WOD1 Mile Run Intervals
This is my first time doing this WOD. Should I be running all out?
on Friday, November 16, 2012 at 04:33 am
JeffJeff, you're trying to go as fast as you can while holding the pace for all the intervals. Looking at your times, that's pretty good. Next time, don't make your 1st interval any faster, but try to get the others closer to the 1st, hopefully getting all of them under 6. If you're successful, try a 4th.
on Friday, November 16, 2012 at 06:02 am
Jeff:First of all those are good times, well done.
I think that the idea is to run these as fast as you can but also keeping in mind that you want to stay as consistent as possible. On the last interval I run all out and that lets me know if I paced myself well. If it's much faster than the previous ones then I saved too much or much slower then I went out too fast.
The only time you're supposed to go all out on each interval is if they designate "TT" or Time Trial next to the workout.
Hope that was helpful.
on Friday, November 16, 2012 at 07:51 am
ThanksThanks Ross and Robert. Very helpful advice.
on Friday, November 16, 2012 at 12:42 pm
WODI'm terrible at double unders, so I spent a chunk of time working just on them.
Then I did the WOD from last Saturday with a few modifications.
It was a 20 min AMRAP
10 BW Bench Press (I did floor press since I was alone)
10 Strict pull ups
10 Double unders (Tuck Jumps for me)
8 rounds + 4 reps
Need to work on double unders a lot more.
on Friday, November 16, 2012 at 04:09 pm
11/16/12 WODInterval swim this morning. Scaled distance and time.
8 x 150m on 3:30- 3:01,2:55,2:56,2:54,2:58,2:57,2:58,2:51. Don't know how I ever went that fast on the last one because I was hurting.
Strength recovery after and felt great through the rest of the day.
on Friday, November 16, 2012 at 05:16 pm
Bike WODI did the 3 Sport Bike WOD today (Long Intervals): 3:00 Warm Up, 7x5:00 with 3:00 Spin/Rest (All intervals were 1.80 to 1.81 Miles), 4:00 Cool Down.
This morning, I did a scaled version of the local S&C WOD.
Strength: Max consecutive Reps Backsquat @175 - 20; Max consecutive Reps Hang Power Clean @115 - 23.
Conditioning: 3 Rounds for time - 40 Med Ball Bear Hugger Jump Squats @25, 21 Pull Ups, 21 Ring Dips. Time was 13:51. (RX version of the workout was 3 rounds of 40 MBBHJS@25 and 7 Muscle Ups).
on Saturday, November 17, 2012 at 09:02 am
Ruck and S&C WODRuck 4x7:00min @65 lbs
Total Distance: 2.79 miles
DE Good Morning 10x2 @135 lbs
265 Double Unders (103,82,80)
on Tuesday, December 11, 2012 at 09:56 pm
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