W.O.D.: I L-INT Day 2 Week 4

Tuesday, January 29, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

Run 200m

20 - Air Squats

10 - L Pull Ups

Post time to comments.


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:

"Tosh"

Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Swim (TUE): 3 x (50y + 100y + 200y)

Bike (TUE): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x (200m + 400m + 600m)

Row (TUE): 3 x (250m + 500m + 750m)

Ruck (TUE): 3 x (400m + 800m + 1600m) 50# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Tosh"

Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Swim (WED): 3 x (50y + 100y + 200y)

Bike (MON): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x (200m + 400m + 600m)

Post sport and times to comments.


Faye Morgan, 3rd Place Overall Women's Elite Division, Super Spartan


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Comments (13)

Joe C.
on Tuesday, January 29, 2013 at 02:13 am
Run portion question....
I noticed that the run section was the same as yesterday's WOD. I also noticed yesterday that the word Tuesday was next to it, was I supposed to do that run portion today and not run yesterday?
Alan Pamayo
on Tuesday, January 29, 2013 at 04:56 am
S&C WOD
WOD (Scaled L Pull Ups: 1" band on one foot ... band at diagonal from pull up bar to foot)
12:57
Kaitlin
on Tuesday, January 29, 2013 at 07:10 am
RE:Run portion question
Joe-- WODs post Mon, Thurs,Sat. The day each sport is prescribed varies if you are a single sport or multi sport athlete. Prescription is in the FAQ if you have other questions on it.
Will Fox
on Tuesday, January 29, 2013 at 07:11 am
S&C WOD
5 Rounds For Time Of:
Run 200m
20 - Air Squats
10 - L Pull Ups

did 4.5 rounds in about 12:00
subbed/scaled L Pull Ups by adding 10 roman chair leg raises with 2 count while raised. Running on dreadmill 2%.
Chris Biles
on Tuesday, January 29, 2013 at 09:33 am
S&C/ Row
S&C Rx'd- 13:08

3.5hrs rest

Tosh Row
0:54, 1:48, 2:49
0:54, 1:49, 2:56
0:55, 1:49, 2:52

Not super fast but at least it was steady. Back into the swing of CFE and this is my first double day back. Tosh or Long Tosh usually eats my lunch!
john loiacono
on Tuesday, January 29, 2013 at 12:40 pm
S&C
i did 5RM of deadlifts than did the S&C wod. i scaled the l pull ups to strict pull ups. i did it in 10:26. it kicked my butt!
Matt
on Tuesday, January 29, 2013 at 01:10 pm
S&C, ENDURANCE WOD
Have very limited time to do workouts, so I did the S&C WOD & Endurance WOD back-to-back.

S&C = ~11:00

Tosh Run
:42, :85, 2:12
:41, :84, 2:10
:42, :82, 2:10
Alan Pamayo
on Tuesday, January 29, 2013 at 02:16 pm
Endurance Ruck
Tosh Ruck @54lbs
#1: 2:23, 4:58, 9:43
#2: 2:14, 4:50, 10:05
#3: 2:14, 4:50, 10:10

There was a good thunderstorm and pouring rain during the first round then sporadic rain for the rest ... very wet WOD!
PLA
on Tuesday, January 29, 2013 at 02:25 pm
Day 137
Run L-Int:

0:44, 0:40, 0:48
1.25, 1:23, 1:33
2:05, 2:15, 2:11

Second time doing Tosh run. Both were really hard. Only time for one workout Tuesdays, glad I chose run this time.
Brad Williams
on Tuesday, January 29, 2013 at 03:57 pm
1/29/13 WOD
Interval run this morning. On the treadmill because everywhere I run here was logged with water from all the ice melting. 15 min. drill warm-up. #1- 10.2,9.7,
9.4mph. #2- 10.3,9.8,9.4mph. #3-
10.3,9.8,9.3mph. 5 min. cool-down.

Did the S&C WOD shortly after since I was in running mode already. Used box to touch down on for L-Pull-Ups- 9:29 minutes. That was really hard.

30 min. rec. spin after school along with mobility work really helped loosen the hamstrings back up because they were hurting after the morning WOD's. Good training day today.
Chad Brinkley
on Tuesday, January 29, 2013 at 04:09 pm
Swim WOD
1/28: I still can't run so I did the local S&C WOD in the AM and Strength/skill training in the PM.

Deadlift 4x3: 185, 235, 275, 295
Push Press 5x3: 95, 105, 115, 125, 135, 145
1 1/4 Front Squats 6x3: 95, 115, 135, 145, 155, 165
Squat Clean 5x1: 125, 135, 145, 155, 165

Conditioning: Row 800, 21-15-9 reps of [SDHP @115, Push Press @115], Row 800 (time was 19:03).

1/29: I did the 3 Sport Swim WOD this morning: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 3 rounds of 50, 100, 200 with 1:1 work to rest (intervals were 44, 1:35, 3:20, 45, 1:36, 3:22, 45, 1:38, 3:23), 350 Cool Down (200 FS, 50 Kick, 50 Pull, 50 breast stroke) + Mobility.

I did the local S&C WOD in the PM.

Strength: 7x3 Weighted Pull Up (15, 20, 25, 30, 35, 40, 50)

Conditioning: 9 Minute AMRAP of 3 Burpee Bar Muscle Ups (scaled with jumping burpee bar muscle ups), 5 Squat Cleans @155, 7 KB Swings @70 (2 rounds +3 JBBMU + 2 Squat Cleans).
Jake Fisher
on Tuesday, January 29, 2013 at 04:48 pm
Daily Results
Didn't do the "Tosh" Run as the weatherman got it wrong. He said it was going to be 45'F outside. It's barely 20'F -- I don't want bronchitis, so I nixed it. I might "Tosh" Row to make up for it on Thursday.

WOD = 11:29 Rx'd
M Kyle
on Tuesday, January 29, 2013 at 05:22 pm
Tosh
Did the SS Run wod today wearing a gas mask. All my 200m averaged around 53s, the 400m at around 1:55, and the 600m sets varied from 2:45 to 3:15.... I would've liked to have gotten more speed, but seeing how the mask was in I can't complain.
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