W.O.D.: I Mid-Week 11

Wednesday, March 20, 2013 • EnduranceI, L-INT, Mid, Long Interval

STRENGTH:

ME: Front Squat

Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Max Reps Of:

1:00 AMRAP - Front Squat @ 75% 1RM

1:00 AMRAP - Ring Rows

Post Rep Total to comments.


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 (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Bike (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Row (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Bike (MON): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

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


Pon, Team SFCF Endurance, Way Too Cool 50 K with a 4 hour PR!


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Comments (13)

Kaitlin
on Tuesday, March 19, 2013 at 06:17 pm
Another solid performance Pon. Congrats
Team SFCF Endurance hosts an Endurance Seminar April 6-7.
http://www.regonline.com/builder/site/Default.aspx?EventID=1183922
Shane S.
on Wednesday, March 20, 2013 at 07:45 am
032013
WU: 5 min Bike
Mob: Roller Rx, Press Rx, Triceps Smash, Calves
S: DE Push Jerk 7x3 @ 135# on :45sec
WoD: Pull-UPS, Rope Skip (single-unders), Sit-ups
5/100/50
5/80/40
5/60/30
5/40/20
5/20/10
(7:38)
CD: 10 min Bike + OHS + Stretch
Jake Fisher
on Wednesday, March 20, 2013 at 10:01 am
4 Rounds for Time? Reps? ;)
PJ,

I think you mean reps? Baby brain, it'll get ya every time! :P Congrats on newest Newton!
Kyle Schnitger
on Wednesday, March 20, 2013 at 10:31 am
Half Ironman and race day fueling
So 70.3 race what are your thoughts on a fueling protocol for this specific distance. Alot of people say fueling for this distance/tme duration is very tricky. Any help would be appreciated as far as electrolytes and fueling (3 Fuel) etc.
Jason
on Wednesday, March 20, 2013 at 11:34 am
Swim WOD
WU: 150m
2 X 350 with 3:30 rest: 6:22, 6:36
Cool: 100m

Struggling with getting faster in the pool. It is the weakest of the 3 disciplines for me.
Scott
on Wednesday, March 20, 2013 at 01:08 pm
My WOD
Box WOD
3 rounds for time of:
30 Front Squats- 95#
15 Toes to Bar
15 Lateral Box Jumps- 20″
15:29

CF Endurance
Swim: 6:00 of 25y sprints on 0:30, rest 3:00, 4:00 of 25y sprints on 0:30, rest 2:00, 2:00 of 25y sprints on 0:30
21-22-21-22-22-22-22-23-23-23-22-23secs
21-21-21-22-22-21-22-22secs
20-21-21-21secs
1500y total with skills and drills
Substituted last year's WOD for today's. got tired of the 7on:7off. Wanted to throw in some sprints this week on swim.
PLA
on Wednesday, March 20, 2013 at 02:09 pm
Day 187
Strength (Rx):

225 x 3
255 x 2
275 x 1
295 x 1
325 x F

S&C (Rx@ 225lbs):

FS/RR
11/20
8/23
9/23
8/24

~30 seconds rest between.

Total time: 11:50
PJ
on Wednesday, March 20, 2013 at 02:26 pm
Today's WOD
Sorry guys, WOD is for max reps!

Update made!

Keep rocking!
Brad Williams
on Wednesday, March 20, 2013 at 03:44 pm
3/20/13 WOD
Interval bike this morning. 15 min. warm-up, 5 x 7 min./7 rec., 12 minute cool-down. One of the hardest WODS on the bike I've done. Probably because 7 minutes seems like an odd number to stop on.

Strength & conditioning right after. Made my own up. 2 sets of 400ft. Walk Lunge, 100 Squats- 10:25 min. Hamstrings and glutes were sore after this one. Bike WOD before hand didn't help either.

Lotta stretching through day at school and more when I got home.
Chad Brinkley
on Wednesday, March 20, 2013 at 05:27 pm
Run WOD
I did the 3 Sport Run WOD this PM: 400 Warm Up + Drills; 3 x 7:00 on, 7:00 Rest (Distance was just over 1 mile for each interval), 400 Cool Down + Mobility.

I did the local S&C WOD in the AM:
Skill: 12 Minutes of Muscle Up Skill Work
Strength: 6x4 Bench Press (135, 145, 155, 165, 175, 185)
Conditioning: Row 1000 Meters, 50 Stationary Overhead Lunges @ 45 LB, 30 Ring Dips. 8:24 RX.
Skylar T
on Wednesday, March 20, 2013 at 09:20 pm
Sport day off & strength wod
Squats 5-4-3-2-1
195-205-215-225-235
Weighted pullups 3-3-3-3-3
Used 35 pnd plate
100 ring rows
Krusty505
on Thursday, March 21, 2013 at 05:34 am
Trainer
Bike trainer 10 min warmup, 14 min tempo, 6 min cool down
mike hebe
on Wednesday, March 27, 2013 at 07:40 pm
1/2 IM Nutrition
Kyle,
Nutrition needs will be dependent upon your effort/speed. If your intensity/effort level is above 85%, then you must use a more carb based nutrition source. At 85% your body can no longer process fat as a fuel source, it will go immediately to glycogen. Your body stores about 90 minutes of glycogen. Most will say around 200-300 calories/hr for a 1/2. 1/2's are tricky because the bike falls right around 85% FTP, if you are good. Swim is right at that level as well. The run is pretty much 100% over 85% pace threshold. You better be getting calories on the run somehow. Therefore you body is really close to the point where it will not be using fat as a primary fuel source, most of the day. All that being said I can give you my anecdotal experience from someone who is over 85% FTP, pace. I will typically go 4:30 plus or minus, course dependent. Gel before the swim, gel after the swim, gel every 45 minutes on the bike. Low osmolality drink on bike. Skratch, GU, OSMO. I used 3fuel and GU at Cedar Point and USAT LC Nats last year in one bottle and GU in another. That combo worked well. I mixed the 3fuel low. You do not want a high carb concentration drink, it will have a hard time passing through your gut. Google Stacy Sims OSMO, she does a great scientific explanation. Gels, I use GU Roctane, they are designed for long events. I hope this helps.
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