W.O.D.: I S-INT Day 1 Week 9

Thursday, March 07, 2013 • EnduranceS-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 75m, recover 2:00 until form/pace deteriorates

Bike (THU): Repeat 800m, recover 2:00 until form/pace deteriorates

Run (THU): Repeat 400m, recover 2:00 until form/pace deteriorates

Row (THU): Repeat 500m, recover 2:00 until form/pace deteriorates

Ruck (THU): Repeat 800m, recover 2:00 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 75m, recover 2:00 until form/pace deteriorates

Bike (THU): Repeat 800m, recover 2:00 until form/pace deteriorates

Run (SUN or T/TT): Repeat 400m, recover 2:00 until form/pace deteriorates

Post sport, distances, number of intervals to comments.


Gentic Potential TV


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Comments (5)

krusty505
on Thursday, March 07, 2013 at 07:00 am
Sworkit
AM: 2.5 mi run

Sworkit randomized bodyweight workout 20min

PM: 2.5 mi run
Caleb
on Thursday, March 07, 2013 at 09:00 am
Video
Genetic Potential TV PROMO looks sweeeeeet!!!! Cant wait.
Geoff S.
on Thursday, March 07, 2013 at 12:11 pm
Warm and sunny!
Took advantage of the 60 degree and sunny weather to go hit a local trail for a leisurely 4 mile trail run...great day out, lungs and work capacity felt top notch. I can tell that the CFE difference is making a training.

BTW, anyone here on Strava or Movescount?
PLA
on Thursday, March 07, 2013 at 02:19 pm
Day 174
Run S-Int (Rx):

~45 minutes skills, drills, stretch

1:17
1:22
1:18
1:27

Legs were destroyed from yesterday's front squats. Gassed at about 200m then really struggled to maintain pace with good form.

On the plus side discovered some new mobilizations with the foam roller that helped my left ankle a lot and made it possible to run at all. Feels like it gained noticeable range of motion this last week. Felt it in the pistol workout too.
Brad Williams
on Thursday, March 07, 2013 at 04:04 pm
3/7/13 WOD
Rest day today. Got in mobility work this morning and through day at school.

Drill swim with some int. and hopefully some strength training. Inddor Tri Saturday. Can't wait to start competing!
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