W.O.D.: I S-INT Day 1 Week 4

Thursday, January 31, 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 1:00 on : 1:00 off until form/pace deteriorates

Bike (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Run (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Row (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Ruck (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN or TT): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Bike (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Run (SAT): Repeat 1:00 on : 1:00 off until form/pace deteriorates

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


Pon, Team SFCF Endurance, Inside Trail Racing's Pacifica Foothills Trail 10K (1st Overall)


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Comments (13)

Kaitlin
on Wednesday, January 30, 2013 at 08:36 pm
Congrats Pon
Excellent job
matt
on Wednesday, January 30, 2013 at 08:53 pm
What would be a good number to shoot for? Or how much distance deviation would constitute the end of the workout? Just curious what others are doing
Derek M.
on Thursday, January 31, 2013 at 08:15 am
Quick question (kind of new to CFE). I am a 3-Sport athlete, and this says Thursday is a 3S Rest Day, but the cycling wod is set for Thursday...I'm sure I am just missing something, but can someone offer some insight? Appreciate it folks!
ptex
on Thursday, January 31, 2013 at 10:12 am
FKNA
@PLA I'm a few weeks behind and have been for a number of years. When I look at the wod I immediately scroll down to your comment to see what my goal is for the WOD, and almost every time you crush me, thanks for the motivation. Your an animal.
PJ
on Thursday, January 31, 2013 at 10:43 am
RE: Derek
Hey Derek,

The 3S rest day is Friday this week! Sorry for the confusion, post has been updated!
david
on Thursday, January 31, 2013 at 11:27 am
derek m...re rest day
Might be a typo,Thursday has usually been a total 3s rest day as far as i can remember,maybe should read Friday.
Derek M.
on Thursday, January 31, 2013 at 12:18 pm
No worries! Thanks for the response!
PLA
on Thursday, January 31, 2013 at 02:11 pm
Day 139
Run S-Int (Rx): 6 rounds

Picked an aggresive pace for this workout so started to deteriorate quickly.
Brad Williams
on Thursday, January 31, 2013 at 04:03 pm
1/31/13 WOD
Cadence/Skill based run this morning. Week 3 Run prgression. The 6 min. at 95 felt really slow compared to the 4 x 1 minute at 98. Hamstrings were a little sore after Bike and S&C WODS yesterday, but nothing some mobility work won't help.

Did Strength Recovery after and that helped out a lot too.
Jake Fisher
on Thursday, January 31, 2013 at 05:27 pm
Active Rest Day = Rowing PR!
Row "Tosh" = 7s PR, Last Round

Row:REST = 1:1
125m, 250m, 500m

0:27, 0:54, 1:48 = 3:09
0:26, 0:54, 1:44 = 3:04
0:24, 0:49, 1:40 = 2:53 PR!

That last 500m was a 1s PR on my best 500m since starting CF/CFE nearly two years ago. My all-time best 500m while rowing for Cornell was 1:34 ... Can't wait to see those days again! They're coming!!

Thanks again, coaches!
PLA
on Thursday, January 31, 2013 at 06:28 pm
@ptex
Thanks for the kind words ptex. It's been a long road getting here and I have to say that I've never seen progress like this on any other program, so we're in the right place. If you're ever in the Miami area come by for a workout.
Kaitlin
on Thursday, January 31, 2013 at 07:27 pm
PLA
PLA-- Great to hear things are going well. Have a question for you please email me. kaitlin@crossfitendurance.com
rgpirate
on Friday, February 01, 2013 at 05:35 am
@pla
I live in Miami may I come by for a workout?
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