W.O.D.: H L-INT Day 1 Week 5

Thursday, December 27, 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): 4-6 x 2:00 on, 2:00 off, hold distance across all efforts

Bike (THU): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Run (THU): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Row (THU): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Ruck (THU): 6-8 x 2:00 on, 2:00 off, 65# ruck/Boots/Utes, hold distance across all efforts

Post sport and distances to comments.

Multi-Sport (3S)

Thursday is a 3S REST day

Choose ONE of the following sports:

Swim (FRI): 4-6 x 2:00 on, 2:00 off, hold distance across all efforts

Bike (SAT or T/TT): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Run (SUN or T/TT): 6-8 x 2:00 on, 2:00 off, hold distance across all efforts

Post sport and distances to comments.


Brian MacKenzie and Dean Karnazes


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Comments (8)

Krusty505
on Thursday, December 27, 2012 at 09:15 am
Ugh
Run: 6 X 2:00 on 2:00 rest (.26,.26.28,.27,.27.27) total mileage 4.5

Focused on form today, but felt pretty lame. Of course my blown/nonexistent disc at L5/S1 probably has nothing to do with it.
Brad Williams
on Thursday, December 27, 2012 at 11:45 am
12/27/12 WOD
Full rest today. A touch of the flu has influenced this as well. Hope to be back at it tomorrow. I do not like being sick.
RMaurer
on Thursday, December 27, 2012 at 12:34 pm
New Lingo
Hi, While I have been following CF WODs for ~5 years now, I am just starting CFE for a 1/2 Ironman. I read the abbreviations link, but can you translate the H-L INT for me? Thanks for the patience with the new guy.
Rich
PLA
on Thursday, December 27, 2012 at 12:59 pm
Day 104
Yesterday's workouts today:

Strength (Rx): 135lb

S&C (ring dips = strict dips): 17 rounds
Ross
on Thursday, December 27, 2012 at 03:16 pm
Yesterday's Wod
Did yesterday's stuff today.
DE Push press @95
S&C 12 min AMRAP 5 pull ups, 5 ring dips, 15 situps
Got 12 rounds.
Kaitlin
on Thursday, December 27, 2012 at 04:56 pm
RE:New lingo
RMaurer-- H is the cycle or grouping, L Int is Long interval.
Jake Fisher
on Thursday, December 27, 2012 at 05:27 pm
Daily Results
Did Monday's WOD

5 RFT of:
7 HSPU
7 Strict Pullups
= 8:13 Rx'd

Interesting note: Doing 125 push presses yesterday made doing HSPU nearly impossible today. My shoulders were like "WTF?!"
tony
on Thursday, December 27, 2012 at 05:54 pm
lingo question
Maybe one of the trainers can explain this in more detail, but the "H" is a notation for a cycle and "L INT" is short for long intervals....so the next workout is week 5, day 2 of the H cycle and the endurance portion of the WoD is long intervals.
Comments are closed for this post.