W.O.D.: I S-INT Day 2 Week 7

Tuesday, February 19, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

Row 400m

15 - Hang Squat Cleans (95/65)

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:

Swim (TUE): 75m TT, recover 2:00, then repeat 50m, recover 1:00, until form/pace deteriorates

Bike (TUE): 1k TT, spin/recover 3:00, then repeat 400m recover 2:00, until form/pace deteriorates

Run (TUE): 400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates

Row (TUE): 500m TT, recover 2:00, then repeat 250m recover 1:45, until form/pace deteriorates

Ruck (TUE): 1K TT, recover 3:00, then repeat 400m recover 1:00, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (TUE): 1k TT, spin/recover 3:00, then repeat 400m recover 2:00, until form/pace deteriorates

Run (WED): 400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates

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


Better Torque For Better Running


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Comments (12)

ammulder
on Tuesday, February 19, 2013 at 08:43 am
Today's Run
Back to training after slacking off since Hellgate last December...

400m TT: 1:05 (+2:00 rest)
200m (1:30 rest): 0:36, 0:36, 0:35, 0:36, 0:35, 0:35, 0:34, 0:34

The 400m time was pretty good for me, the 200s not so much.
Jack
on Tuesday, February 19, 2013 at 10:40 am
WOD
STR & CON:

40 sumo deadlift highpull + 15 hang squat cleans @ 45# for 3 rds

12:07
krusty505
on Tuesday, February 19, 2013 at 10:42 am
Elliptical
Elliptical 40 min Ascending effort in angle and resistance. Pretty hard effort.

10:00 AMRAP
5 pullups
10 pushups
15 squats
20 crunches
2:00 hollow hold
3 plus up to first :15 seconds hollow hold.

Back is feeling better and better
Brad Smith
on Tuesday, February 19, 2013 at 12:49 pm
strength and 3s bike
Bike: Indoor on spin bike 1k TT (0:56).
Repeat 0.3 miles with 2:00 rest (spin bike only goes to 1/10, so could determine .25 for meters, so rounded up to 0.3). 27.81, 27.92, 26.94, 25.85, 27.36, 28.25, 29.35, 28.85.

3 round for time: rower is too far from squat rack
40 shins to chin 45#
15 hang cleans 65#
(1:45, 3:35, 4:24 - 9:45)
Kyle T
on Tuesday, February 19, 2013 at 01:55 pm
WOD
S&C: 7:18 rx (stopped time as I ran across the gym and downstairs between parts)
Brad Williams
on Tuesday, February 19, 2013 at 02:30 pm
2/19/13 WOD
Interval bike this morning. 15 minute warm-up. 2 min. TT/3 recovery, then 20 x 1 min./2 rec. intervals. 15 minute steady after that and 7 minute cool-down. 20 minute steady state run after. Really windy here in MI this morning, but kept pace steady 2.5 miles.

Strength & Conditioning this afternoon. No C2 so I subbed 40 55# KB for the 400m row and used a 40lbs sandbag my friend had at his garage gym.- 8:43 minutes.

Mobilty through day. Can't wait for the Indiana vs. Michigan State basketball game tonight!
Jack
on Tuesday, February 19, 2013 at 02:43 pm
Run TT
40 min warm up and drills

400m 1:35, 2m rest
200m 0:52, 1m ret
200m 0:56 done...legs felt like rubber.
Ross
on Tuesday, February 19, 2013 at 04:32 pm
WOD
S&C: as rx'd 12:32

SS Run outside on a sidewalk with a couple of slippery corners. 400 in 1:44. Then 6 x 200 all in about 40 sec.
PLA
on Tuesday, February 19, 2013 at 04:32 pm
Day 158
Run S-Int (Rx):

~ 35 minutes warmup, mobility, skills and drills.

400 - 1:14
200 - :45
200 - :40
200 - :43
200 - :38
200 - :38

Short on time today. Glad I chose the run workout because it forced me to work out all my lower leg kinks with the warmup. Still getting used to new armband/phone/headphones/gps software, think the 400 was a few seconds faster than 74s.
Jake Fisher
on Tuesday, February 19, 2013 at 05:35 pm
Daily Results
3S/Run
400m TT = 1:10, rest 2:00, then...
200m, resting 1:30 betw = 0:34 BEST
>> 0:35, 0:34, 0:35, 0:37, 0:34

I had to get out and enjoy the sunny 28'F weather before the Snowpocalypse hits on Wed night/Thurs -- we're expecting 16-20" of snow and 20-40 mph winds. Should be a fun few days indoors. Then another storm is suppose to hit us on Monday. SWEET!! Getting the XC skis out finally.

WOD = 9:51 Rx'd
Chris Biles
on Tuesday, February 19, 2013 at 07:35 pm
SS Run
400- 1:23

200- :38, :38, :38, :37, :36, :37, :36, :36, :38, :36

Out and back on the street with one turn as well.
Timtanium
on Wednesday, February 20, 2013 at 07:45 pm
S&C (Rx):
12:48

Endurance:
T/TT:
1.5 mile warm up @ 9 min/mi
1 mi: 7:00 min
3 min rest
1 mi: 6:58 min
.4 mi cool down

S-Int:-
1 x 450 (.28 mi): 1:30
8 x 240 (.15 mi): b/w 45 - 51

I did the runs Sunday and Monday in the heat of the day, on the beach. Fun but tough... the best possible re-entry for the knee.
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