W.O.D.: H L-INT Day 1 Week 1

Thursday, November 29, 2012 • EnduranceH, 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): 6-10 x 100m on 2:00, hold each effort within 3-5 seconds

Bike (THU): 6-8 x 2k, spin/recover 2:00, hold each effort within 3-5 seconds

Run (THU): 6-8 x 600m, recover 2:00, hold each effort within 3-5 seconds

Row (THU): 6-8 x 750m, recover 2:00, hold each effort within 2-3 seconds

Ruck (THU): 4-6 x 2k @ 65# Ruck/Boots/Utes recover 2:00, hold each effort within 3-5 seconds

Post sport, times, distances to comments.

Multi-Sport (3S)

Thursday is a 3S REST day

Choose ONE of the following sports:

Swim (FRI): 6-10 x 100m on 2:00, hold each effort within 3-5 seconds

Bike (SAT or T/TT): 6-8 x 2k, spin/recover 2:00, hold each effort within 3-5 seconds

Run (SUN or T/TT): 6-8 x 600m, recover 2:00, hold each effort within 3-5 seconds

Post sport and times to comments.


Team RowFit after Ironman Arizona


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Comments (11)

StacyF
on Thursday, November 29, 2012 at 03:25 am
Congrats, Ironman!
Congratulations on your amazing journey and feat! The best words to hear after 2.4 mile swim, 112 mile bike, and a marathon is "You are an Ironman." Congrats!
Robert
on Thursday, November 29, 2012 at 06:11 am
Run (THU): 6-8 x 600m, recover 2:00, hold each effort within 3-5 seconds
2:08, 2:13, 2:20, 2:23, 2:26, 2:17

Had to dodge an ice patch on part of the track each time around. Inconsistent times likely due to markings not being very clear on the track.

Gearing up for a 7k trail race Saturday!
Carl S
on Thursday, November 29, 2012 at 09:15 am
Row WOD
4 x 750m, recover 2:00

2:52.4, 2:52.3, 2:52.6, 2:52.5
Tuck
on Thursday, November 29, 2012 at 09:39 am
750M row
2:45, 2:48, 2:46, 2:51, 2:50, 2:55
michael t
on Thursday, November 29, 2012 at 09:50 am
3S What to do
sorry, another newb question here. There's no (THU)Rx for the 3S Multi-sport endurance WOD. I assume the WOD posted are for the days indicated as best as possible. What then is for today, (THU)?
Randy Herbrand
on Thursday, November 29, 2012 at 10:10 am
3S thursdays?
Is this an off day for 3S athletes? There is no endurance WOD listed. This was the same as last week.
ScullerX
on Thursday, November 29, 2012 at 11:34 am
Row WOD
6 x 750m, 2 mins rest. Average 1:42.5 / 325 watts, at drag factor 120.
JenJ
on Thursday, November 29, 2012 at 12:06 pm
Thurs
Rest day for 3S nearly 100% of the time.
Brad Williams
on Thursday, November 29, 2012 at 02:23 pm
11/29/12 WOD
Full rest today except for mobility work. This was nice being I haven't taken one in a while. Hope to be strong tomorrow and for a while again.
Sean
on Thursday, November 29, 2012 at 03:49 pm
8x750m-2.57, 2.57, 2.58, 2.57 2.58, 2.56, 2.57, 2.57
PLA
on Thursday, November 29, 2012 at 09:27 pm
Day 77
Got through three repeats before crashing hard. Culmination of a lot of things led to this. Hope to be performing better by next week.

2:03, 2:03, 2:08
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