W.O.D.: H S-INT Day 1 Week 2

Thursday, December 06, 2012 • EnduranceH, 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): 6-10 x 30 seconds, recover 90 seconds

Bike (THU): 8-12 x 30 seconds, recover 90 seconds

Run (THU): 8-12 x 30 seconds, recover 90 seconds

Row (THU): 8-12 x 30 seconds, recover 90 seconds

Ruck (THU): 10-12 x 60 seconds @ 65#/Boots/Utes, recover 90 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 30 seconds, recover 90 seconds

Bike (SAT or T/TT): 8-12 x 30 seconds, recover 90 seconds

Run (SUN or T/TT): 8-12 x 30 seconds, recover 90 seconds

Post sport and times to comments.


Jump Rope Run in place drill


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Comments (14)

Jake Fisher
on Thursday, December 06, 2012 at 08:11 am
so much pain...
I can't even walk today... Stairs are impossible. Bending over hurts. My groin/inner thighs/hammies are destroyed (and noticeably swollen).

Squatting, rowing, deadlifting... Ugh!
David McClung
on Thursday, December 06, 2012 at 09:07 am
Rest Day?
Is today a rest day for single sport?
JenJ
on Thursday, December 06, 2012 at 09:29 am
re: Rest Day?
No. All SS endurance workouts are programmed to be completed Tues/Thurs/Sun. There is a THURS next to each SS workout, therefore, one of those workouts should be completed today.
David McClung
on Thursday, December 06, 2012 at 11:17 am
Today Run
Thanks. Can someone please explain Run (THU): 8-12 x 30 seconds, recover 90 seconds. What pace should I be running each interval?
Jack
on Thursday, December 06, 2012 at 11:31 am
Ruck
65# Ruck

12 rds: 1775 meters
Joe
on Thursday, December 06, 2012 at 11:34 am
Pacing
What is the pacing for today's SS WOD?
Kaitlin
on Thursday, December 06, 2012 at 11:45 am
Pacing
From the run sport tech page:
Understanding pacing: http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
David-You will complete 8-12 rounds of 30 seconds of work with 90 seconds recovery. The number of repeats you do is based upon the distance of the race/event you are training for.
ScullerX
on Thursday, December 06, 2012 at 12:18 pm
Today's SS Row
Single sport row: 8 rounds of 30 secs on / 90 secs off:
165 meters / 466 avg watts
171m/519w
169m/501w
171m/519w
170m/509w
170m/509w
171m/519w
170m/509w

First interval slower as starting from a dead flywheel.
ScullerX
on Thursday, December 06, 2012 at 12:45 pm
Response on Intensity question
Hi, speaking from an SS Rowing perspective, I approach any short intervals workout of <1 minute duration as a "max watts while maintaining technique" intensity. I.e. on the C2, while I might average 385 watts (~1:37 pace) for a 2K time trial, I would try to exceed 500 watts (~1:28 pace) for 30-sec intervals. This would still be about 150w short of absolute max watts in a 10-stroke test, however absolute max watts would not be done with clean and sustainable technique. Hope that helps.
Brian
on Thursday, December 06, 2012 at 01:32 pm
Multisport
I had a question regarding the multi-sport (3S) workouts. It is clear what should be done Monday, Tuesday, and Wednesday, as posted. For the workouts just posted, should I be taking Thursday off, then doing Friday, Saturday, and Sunday, as posted? Also, I am assuming all 3S WODS are max effort? I just want to make sure I am following the schedule correctly.
Tabber
on Thursday, December 06, 2012 at 01:47 pm
Ruck work
On the ruck ss, what does Utes stand for?
Brad Williams
on Thursday, December 06, 2012 at 02:50 pm
12/6/12 WOD
Did yesterday's strength & conditioning WOD first this morning. Sumo Deadlift- 115lbs/10 sets/2 reps on 1 min. Circuit. Subbed kip pull-ups- 6:54 min.

Skill/Cadnence run after. 4 sets of 2 min./2 min. Drill rec. Cadence ranged from 96-100 for all sets.
PLA
on Thursday, December 06, 2012 at 06:22 pm
Day 84
Run (Rx):

200m
210m
220m
220m
210m
210m
200m
200m
190m

Used GPS on a track and it lined up with the markings pretty well.
Kaitlin
on Thursday, December 06, 2012 at 06:31 pm
RE:Multi sport
Brian-- Yes Thursday is a recovery day for the endurance wod. Swim interval on Friday.
For the run and bike you have the option of doing this interval wod or the tempo/tt wod that will post on Saturday. If short intervals are a weakness I would recommend doing the interval wod. If a longer interval is a weakness do the tempo/tt wod. Ultimately your choice, but I would choose the time domain that needs more work.
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