W.O.D.: I S-INT Day 1 Week 8

Thursday, February 28, 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

Row 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 :30 on :30 off until form/pace deteriorates

Bike (THU): Repeat :30 on :30 off until form/pace deteriorates

Run (THU): Repeat :30 on :30 off until form/pace deteriorates

Row (THU): Repeat :30 on :30 off until form/pace deteriorates

Ruck (THU): Repeat :30 on :30 off until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, distances, number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): Repeat :30 on :30 off until form/pace deteriorates

Bike (THU): Repeat :30 on :30 off until form/pace deteriorates

Run (SAT or T/TT): Repeat :30 on :30 off until form/pace deteriorates

Post sport, distances, number of intervals to comments.


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Comments (11)

Callum
on Wednesday, February 27, 2013 at 07:28 pm
Rowing SS Intervals
Did 20 sets. Damper setting 120. Average Strokes per minute was 26, with a 500m pace of around 1:43
142m
142m
142m
142m
142m
142m
143m
142m
142m
142m
143m
142m
142m
142m
145m
144m
143m
143m
144m
146m
Mike C
on Thursday, February 28, 2013 at 04:01 am
Bike 12rds avg between .2-.23 mi. Last round .18 mi. Lvl 14/15 on stationary gym bike.
Geoff
on Thursday, February 28, 2013 at 08:34 am
SI Thursday...
Got in 7 intervals; didn't start to lose pace, but form started to suffer a bit so I called it a day and did a slow cooldown back to the house.

Distance in miles...

.07
.08
.07
.08
.09
.08
.08
Jordan
on Thursday, February 28, 2013 at 10:42 am
Bike (3S)
21 rds LVL 12 on stationary gym bike.
Speed - 24-25
Last 2 rds 23.5 and 23
Ryan
on Thursday, February 28, 2013 at 01:10 pm
Run SS
So I'm just getting into CFE and I have a question about the SS endurance portion. Is the 30 sec on supposed to be 100% max effort sprint? I couldn't find anything in the FAQ about the Short interval training, so I just assumed it was an all out max effort since it's short interval. Thanks.
Brad Williams
on Thursday, February 28, 2013 at 02:28 pm
2/28/13 WOD
I did a 5K Tempo Run this morning. 10 min. Drill Warm-Up (Pace, Jump Rope, Drills, Cadence) 23 min. for the 5K tempo, then 1 mile steady state 7:53 pace. 10 min. easy run, drill cool-down.

Did some strength work after. KB Swings- 70KG/3 Sets/10 reps, Strict Pull-Ups- 5 sets/5 reps

Got some stretching in at school while warming them up today. Really happy with run.
Brad Williams
on Thursday, February 28, 2013 at 02:33 pm
KB Weight
That shoulda been 70lbs. I don't know what got me thinking KG. Sorry for the mix up.
Jake Fisher
on Thursday, February 28, 2013 at 02:42 pm
Active Rest / Gymnastics Skills
5 Rounds for QUALITY:
L-Sit Hold (30s)
10 Standing DB Inverted Cross

Then directly into:
50 T2B w/ Straight Legs/STRICT.

Followed by RING work, back-levers, headstands, inverted pike to back-lever, backroll/frontroll over bar, straight/HB dips...

LOTS OF MOBILITY!!!
PLA
on Thursday, February 28, 2013 at 04:11 pm
Day 167
Run S-Int (Rx):

Averaged 130 meters over ten repeats. No time for more. Cadence all over the place. Hard recovery ratio.
Kaitlin
on Thursday, February 28, 2013 at 07:55 pm
RE:SS Run
Ryan-- All out.
Philip McDonald
on Friday, March 01, 2013 at 04:09 am
Rows
2km warm up then 30s hard 30s easy. 26 reps 137-142m. stroke rate 28-35
Comments are closed for this post.