W.O.D.: G S-INT Day 1 Week 12

Thursday, November 22, 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): 15-25 x 50m on 0:45, hold each effort within 2-3 seconds

Bike (THU): 4-8 x 1k TT, spin 2M between

Run (THU): 4-8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds

Row (THU): 4-8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds

Ruck (THU): 6-8 x 4:00 @ 65#/Boots/Utes, recover 1:00 (If you have a hill, use it.)

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 15-25 x 50m on 0:45, hold each effort within 2-3 seconds

Bike (SAT or T/TT): 4-8 x 1k TT, spin 2M between

Run (SUN or T/TT): 4-8 x 200m, 1:00 recovery, hold each effort within 2-3 seconds

Post sport and times to comments.


Lauren Crandall, Tangletown CrossFit

I found my new goal: to slash my PR at the Head of the Mississippi regatta--a 3 mile, upstream rowing race in my single scull. I finished in just over 22 minutes--3 minutes faster than my previous effort.


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Comments (4)

Brad Williams
on Thursday, November 22, 2012 at 05:58 am
11/22/12 WOD
HAPPY THANKSGIVING EVERYONE!! Skill/Cadence Run this morning. 15 min. warm-up- pace, drills, sprints. 4,3,2,1 min. with equal recovery. 4 min/98 cadence, 3 min./98 cadence, 2 min/100 cadence, 1 min./100 cadence. Finally, 5 min./94 cadence. 94 felt slow compared to other sets. Enjoy the day with your family everyone. Go Lions!!
Jack
on Thursday, November 22, 2012 at 10:49 am
Run
8 x 200m, 1 min rest, 2-3 hold

1.:53 2.:54 3.:54 4.:53 5.:55 6.:55 7.:55 8.:56

Total: 7:25 mile
PLA
on Thursday, November 22, 2012 at 10:48 pm
Day 71
2.1 mile warmup run to a track I found online *

Track had just closed so I improvised by sprinting 60 steps then counting 60 seconds for rest X 8

*First day running on a zero differential shoe and it led to a big difference in mechanics. Warmup left my upper calves hurting from a more prominent forefoot strike. Sprints back felt fantastic.
Ellie KE
on Friday, November 23, 2012 at 09:24 pm
Run Endurance WOD
had a time crunch from procrastinating, so did 5 x 200mm:

:39, :36, :35, :36, :38
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