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

Thursday, January 17, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Bike (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Run (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Row (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Ruck (THU): Repeat :30 sec, recover 2:00, 60-90# Ruck/Boots/Utes, until form/pace deteriorates

Post sport, distances, and number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Bike (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Run (SUN or T/TT): Repeat :30 sec, recover 2:00, until form/pace deteriorates

Post sport, distances, and number of intervals to comments.


Fixing The Feet (bonus)


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (6)

Brad Williams
on Thursday, January 17, 2013 at 03:59 pm
1/17/13 WOD
Strength & conditioning this morning. Deadlift- 235,245/3 reps, 260,270/2 reps,
285,300/1 rep. Circuit- 11:55 minutes. Tabata Squats
20,22,22,22,24,24,23,23.

Cadence/skill run after. Worked on my hamstring strength on the Free Motion machine. Could simulate the leg pull perfectly on it. After a set of 10 reps did a 1 minute run at 100. Did 2 sets/20lbs./10 reps then the 1 minute run. Next, I did a 1 minute run at 98 with drills for recovery twice.

My lower back, hamstrings, and calves have been sore all day from the WOD this morning. Used the foam roller and lacrosse ball immediately after school. Hope to feel good for the swim tomorrow.
Norman
on Thursday, January 17, 2013 at 05:57 pm
Great WOD
Did the Run WOD this morning. I went to the basketball court since I may be playing a little basketball in a league a few weeks from now. Figured if I kept my suicides at 35 sec that would be good (BTW, I'm 42 so 35 would be good for me :-)). Anyway, I did the 1st at 32 sec, then 8 in a row at 30 sec! It is in no small part a result of CFE & the CF WOD's. You guys are awesome! Keep it comin!
PLA
on Thursday, January 17, 2013 at 07:21 pm
Day 125
Run SI (Rx):

15 minutes skills and drills

7 x :30

Felt really strong today. Stopped at 7 more because pace was deteriorating than form. No idea on distance, new armband for phone coming in a week.
Kyle w
on Friday, January 18, 2013 at 10:45 am
Feet placement video
I am a little confused about my feet placement. I watched one of B Macs videos a while ago and he was talking about keeping our feet apart a bit and not crossing over. Also in another posted quite a while ago it talked about not moving the hip flexors staying in place. Is it correct to keep them in a line or to keep a little distance between them.
Timtanium
on Friday, January 18, 2013 at 07:10 pm
Run (SS):
10 x :30 sec on 2:00
All distances approximately 175 m
Will Fox
on Saturday, January 19, 2013 at 08:37 am
CFE Day IV - Endurance WOD
Run (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

161m / 5:12
177m / 4:52
177m / 4:59
161m / 5:03
161m / 4:49
136m / 6:00
152m / 5:20
149m / 5:21
161m / 5:51
Cayuga Waterfront Trail, some icy spots
Comments are closed for this post.