W.O.D.: I S-INT Day 1 Week 6

Thursday, February 14, 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:

"Short Tosh"

Swim (THU): 3 x (25m/y + 50m/y + 100m/y), 1:1 work:recover

Bike (THU): 3 x (1/4M + 1/2M + 1M), 1:1 work:recover

Run (THU): 3 x (100m + 200m + 400m), 1:1 work:recover

Row (THU): 3 x (125m + 250m + 500m), 1:1 work:recover

Ruck (THU): 3 x (1/4M + 1/2M + 1M), 1:1 work:recover, 50-75# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Short Tosh"

Swim (THU): 3 x (25m/y + 50m/y + 100m/y), 1:1 work:recover

Bike (FRI): 3 x (1/4M + 1/2M + 1M), 1:1 work:recover

Run (SAT or TT): 3 x (100m + 200m + 400m), 1:1 work:recover

Post sport and times to comments.


Fuerza CrossFit hosts a CrossFit Endurance Seminar February 23-24


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Comments (13)

Geoff
on Thursday, February 14, 2013 at 05:29 am
Rest day or run?
Hmmm...above it has programmed Short Tosh (run) for Thursday, yet the Beyond the Whiteboard entry for the day only has swim, bike and row programmed.

I'm still getting used to the CFE rotation...so is it a run or rest day for running endurance?
Kaitlin
on Thursday, February 14, 2013 at 07:57 am
RE: Rest day or run?
Geoff-- It depends if you are an SS or 3S athlete. Single sport is prescribed for Thursday. All single sports are prescribed for Thursday.
3S swim is prescribed for today.
Geoff
on Thursday, February 14, 2013 at 08:45 am
SS
I'm primarily single sport, but road cycle as well...doing trail races and duathlons this year. That being said, I'm going to start sprinkling in rides once the weather allows. Thinking I'll still primarily follow SS (run) with riding on Wednesday and a run or ride on Sunday depending upon what race is next and what I feel like doing.

I'm guessing the missing WOD on Beyond the Whiteboard was just an oversight then.
Kaitlin
on Thursday, February 14, 2013 at 09:19 am
Geoff we don't post the wods on Beyond the Whiteboard we don't have an answer to it.
Geoff
on Thursday, February 14, 2013 at 09:26 am
BTW
Oh...didn't know that. I guess the BTW dudes post them up then. Sure is handy having them there though.

Loving the CFE training though so far.
Geoff
on Thursday, February 14, 2013 at 10:37 am
Yikes...busted me up...
Cold and windy, snow flurries coming down.

Intervals...100m, 200m, 400m:
1st: 0:21, 0:46; 1:54
2nd: 0:23, 0:50; 1:57
3rd: 0:24, 0:52; 1:55

Great workout, loved it.
Shane S
on Thursday, February 14, 2013 at 11:15 am
Week 5 CFE Prep
CFE Prep S&C WOD

5 Rounds for Time (**added 10lbs weight vest):
5 strict pullups
10 pushups
15 lunges per side
20 situps
2:30 Hollow Rock total
----------------------
Total time - 10:05


Surprising thing was I hardly noticed the added weight of the vest. Solid WOD for the day before a meet.
Brad Smith
on Thursday, February 14, 2013 at 12:15 pm
Swim
Feels great to get back in the pool twice in one week after being sick and out of the pool for almost a month!

3x(25, 50, 100)
19.84, 44.11, 1:42
21.50, 47.41, 1:46
20.79, 47.37, 1:48
Jack
on Thursday, February 14, 2013 at 12:50 pm
recovering
My calf is still injured. I injured it a while back, then I tried running on Tuesday and *POP* there it went again. I am going to hold off running on it til' next Tuesday, then pick up running again.
PLA
on Thursday, February 14, 2013 at 02:41 pm
Day 153
Run S-Int (Rx):

~45 minutes warmup, mobility, skills and drills

16, 34, 1:17
15, 32, 1:18
17, 33, 1:17
Brad Williams
on Thursday, February 14, 2013 at 04:24 pm
2/14/13 WOD
Week #5 Cadence run this morning. Legs were heavy from hard bike WOD yesterday, but the first set of intervals changed that. Stayed around 93 for the 6 minute, run.

Strength & conditioning right after. All the racks were being used so I subbed 40lb. DB's- 6 sets + 1 Front Squat. Mobility after.

No WOD this afternoon was what body needed. Won't get one in in the PM tomorrow either because I'm heading to parents for a couple days since we will be on Winter Break from school.
Jake Fisher
on Thursday, February 14, 2013 at 06:50 pm
Im 2 yrs old today // Daily Results
I started doing CrossFit when I started doing CFE two years ago. My story is a bit crazy, but I have my good friend Tim Ferriss to thank; and my alter ego "Jake Rhythms With Cake" -- which brought us together.

I say it all the time because Im serious about it: I am truly blessed and humbled to have personally seen the passion and dedication of Dougie "DK" Fresh ;) and BMacK -- they legitimately care about our endurance community have HUGE HEARTS of servants, and desire to make us the best athletes possible and to reach our greatest potential.

Since joining the CFE community two years ago, I've been given so many opportunities to learn from the CFE coaches and the greater CrossFit community; to improve upon my coaching skills; to learn specific CFE programming knowledge & nutrition tactics; and also to have opportunities to be apart of training camps.

I cannot wait to see what this next year holds in store for us! Thank you, Brian & Doug, for helping me reach a potential I never thought possible!!

Every year on my CFE/CF birthday I do the very first WOD I was exposed too: KELLY. My PR is 19:41 Rx'd. And tonight I did it in 19:42 Rx'd. I'm not sure if it was the 38'F temps & 40 mph wind gusts or God just keeping me humble; but I'm happy with being able to maintain this level of athleticism after a year since my last Kelly attempt.

Again, thank you!!
Will Fox
on Monday, February 18, 2013 at 01:12 pm
Short Tosh
Run (THU): 3 x (100m + 200m + 400m), 1:1 work:recover
bad marking on track so distances aren't perfect... I think the 100 was long and the 200 was short... kinda hard to mess up the 400. First round messed up recording times so I got an extra "warm-up" round in.
~30 min warmup/mobility/drills then:
1: not recorded
2: 18/37/1:31
3: 18/39/1:38
4: 16/46/1:34
w/ thanks to Fear Factory for the strong finish
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