W.O.D.: I L-INT Day 2 Week 8

Tuesday, February 26, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

Run 400m

15 - Deadlifts (BW)

12 - Hand Stand Push 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:

Swim (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 6:00 off, 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 (WED): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Bike (OFF): OFF

Run (MON): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

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


RunATX crew training for the American River 50 miler


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Comments (20)

Johnny
on Tuesday, February 26, 2013 at 07:25 am
S&C WOD:

10:07 @ 190lbs
Alan Pamayo
on Tuesday, February 26, 2013 at 08:09 am
Endurance Ruck
Ruck 4x6:00 @55lbs
1070m
1010m
1010m
980m
Thom
on Tuesday, February 26, 2013 at 08:29 am
Question
What should you be doing in the 6 minutes off? Is it okay to continue walking or just full rest?
Geoff
on Tuesday, February 26, 2013 at 08:53 am
Morning S&C...
Fresh snow started falling early so I went to get the S&C WOD in so I could space out the endurance later. Headed down the sidewalk on my first run, hit a patch of ice covered by the fresh show and totally busted it. I sulked back into the garage and promptly subbed out rowing.

Don't know if the endurance WOD is in the cards for later or not now...grrr.

Anyway...

S&C...500m row, 185# deadlifts, banded HSPUs...13:42
Kaitlin
on Tuesday, February 26, 2013 at 09:05 am
RE:Question
Thom-- It is your choice what you do or don't do during the recovery time. From the Endurance FAQ under rest /recovery periods: You choose how you want to do it, but if you are going all out, you won't do much more than rest. If you want to walk, go for it. If you want to jog, go for it. If you want the most distance gained out of each interval you will rest. More does NOT = better.
Jason
on Tuesday, February 26, 2013 at 10:50 am
S&C WOD
11:02 @ 155#
Brandon B.
on Tuesday, February 26, 2013 at 10:54 am
Rough Day
Things were rough today so I was glad to get into the gym...
170lbs
08:15
Killed it!
Brad Smith
on Tuesday, February 26, 2013 at 12:45 pm
wod
Due to locations in gym and sucking at hand stand pushups, I subbed some things.

3 rounds for time:
1:20 jump rope as my 400's are usually between 1:15-1:20
15 deadlifts (135#)
12 hand stand push ups with feet on squat rack and hips at 90 degrees.

10:35

Happy to get more work on jump rope and hand stand push ups as they are not strengths of mine.
Alan Pamayo
on Tuesday, February 26, 2013 at 12:53 pm
S&C WOD
WOD RX'd @190lbs (HSPU's were head to abmat)
12:12

Got a little slick with an inch of fresh snow and more falling ... took one fall, on the grass luckily.
PLA
on Tuesday, February 26, 2013 at 02:12 pm
Day 165
S&C (Rx@190lbs): 7:58
Geoff
on Tuesday, February 26, 2013 at 03:17 pm
Nice...
Awesome Brandon...killed it indeed!
Brad Williams
on Tuesday, February 26, 2013 at 03:51 pm
2/26/13 WOD
Interval run this morning. 15 minute warm-up (Pace, drills, cadence) Used a jump rope for warm-up for first time and surprisingly had no problem pulling when alternating legs. 3x6 min./6 rec.- 7:13, 7:11, 7:09. Then held 7:47 pace for 3 minutes and recovered fully at 9:40 pace. Really happy with pacing, cadence, and recovery.

Strength & conditioning right after since I was already warm. 170lbs for Deadlift and did 35lb. DB Presses because I couldn't find anywhere for HS Push-Ups at Lifetime- 10:14 minutes.

30 Minute. recovery spin and mobility after school. Really happy with training today.
Brad Williams
on Tuesday, February 26, 2013 at 04:17 pm
RE: Swim Drills Jake Fisher
Jake, thanks for the swim advice. I will try it when I swim on Friday during drill work. I appreciate your time and detailed explanation.
Ross
on Tuesday, February 26, 2013 at 04:57 pm
WOD
S&C Treadmill @2% and deadlifts @155.
11:57

SS Run: On treadmill @2%. Shortened rest to 4 min. I got 5 intervals in. Increased the pace for the last 1-3 minutes. Had more left, but I ran out of time.
Chad Brinkley
on Tuesday, February 26, 2013 at 05:18 pm
Swim WOD
Just got back from Vacation. No access to a bike or pool for almost two weeks. Limited access to a gym, weights, or equipment. Limited ability to run... just now getting back to normal after Achilles strain. I was existing on hotel WODs. It is nice to be back home and getting back on a more normal schedule.

I did the 3 Sport swim WOD today. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 3 x 6:00 with 6:00 Rest (Distance was somewhere between 330 and 340 per interval); 200 Cool Down + Mobility.

In the AM I did the local S&C WOD: 3 Rounds for time of - 15 Burpee Box Jumps @24", 30 Ring Dips, 15 Deadlift @225, 30 KB Goblet Squats @55, 15 Pull Ups. Time was 25:36 RX.
Kyle T
on Tuesday, February 26, 2013 at 07:31 pm
WOD
Wendler Bench Week 1
145x5,155x5,165x8

WOD: 7:57 rx 165# (treadmill)
Chris Aubrey
on Tuesday, February 26, 2013 at 07:48 pm
Endurance WOD-with cold
Today was a pretty good day. got on the rower
First interval-1689m
Second-1685m
Third-1630m
The last one I was definitely dropping off. I think I was just being mentally weak, which sucks. Need to toughin up.
Mike C
on Tuesday, February 26, 2013 at 07:58 pm
Getting back into it...
14:52 @ 175lbs...sub HSPUs for 30PUs
Timtanium
on Wednesday, February 27, 2013 at 06:31 am
Run L-Int (Rx):
1460 m
1420 m
1390 m
1430 m
1380 m
Jake Fisher
on Wednesday, February 27, 2013 at 02:27 pm
Daily Results
Run 6:00 ON / OFF
1850m Run (freezing cold & icy outside)
1606m Row
1591m Row

WOD Rx'd @ 165# DL = 7:55
Comments are closed for this post.