W.O.D.: Short Interval

Tuesday, April 02, 2013 • EnduranceJ, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 10:00 Of:

5 - Push Press (135/95)

50m - Shuttle Run

Post number of rounds 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 50m, recover 2:00, until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 2:00, until form/pace deteriorates

Run (TUE): Repeat 100m, recover 2:00, until form/pace deteriorates

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

Ruck (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 50m on 2:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 2:00 until form/pace deteriorates

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

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



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Comments (12)

aaron
on Monday, April 01, 2013 at 10:59 pm
shuttle run?
Is that just out and back over 50m, so a total of 100m?, or is there something I'm missing?
Robert
on Tuesday, April 02, 2013 at 08:33 am
Row (TUE): Repeat 500m, recover 2:00 until form/pace deteriorates
2:02, 2:00, 2:02, 2:02, 2:03, 2:05, 2:03

Giving my right knee some time to recover from running. Pretty new to rowing so I have no idea whether or not these times are respectable.
Franzy
on Tuesday, April 02, 2013 at 09:43 am
Heat Acclimation
Swimming today with a rec group--so I won't do CFE (instead, more traditional swim sets, since nobody else there buys into CFE yet).

Tomorrow, though: Taking on the cycling Int. with a long shirt and a beanie, on a wattbike in the spin class room. Readying myself for the discomfort of racing in AZ in about two weeks, so figuring out hydration will be key.
Geoff S.
on Tuesday, April 02, 2013 at 10:27 am
Tuesday S&C
Gonna do the endurance intervals with my daughter this evening. Busted out the S&C over lunch.

11 rounds, RX'd...that 135# got heavy quicker than I thought it would.
Jake Fisher
on Tuesday, April 02, 2013 at 12:56 pm
RE: shuttle run? (aaron)
The shuttle run total distance is 50m; so you run out 25m and you return 25m.
Brad Williams
on Tuesday, April 02, 2013 at 02:40 pm
4/2/13 WOD
Interval bike this morning. 15 min. warm-up, 15 x 2 min/2 rec., 45 min, tempo, and 15 min. cool-down. Interval were tough and tempo after was a sufferfest.

Strength & conditioning this afternoon. Ran to to friends garage gym to warm-up. 95# for the Push-Press- 14 sets + 5 Push Press + 10m. Run back home to along with run drills to cool-down followed by mobility.

I agree with Geoff S. that the weight got real heavy fast...and I didn't use near the weight he did.
PLA
on Tuesday, April 02, 2013 at 04:15 pm
Day 200
S&C (Rx w/50m shuttle run = 25m run, touch floor, 25m run back to bar): 14 rounds

Grip work: plate pinch lift/hold with 2,3 and 4 10# plates and two 25# plates/ each hand.
Chad Brinkley
on Tuesday, April 02, 2013 at 04:45 pm
Run & Bike WODs
4/1/2013: I did the 3 Sport RUN WOD in the PM. 800 Warm Up + Drills; 6 x 400 with 2:00 Rest. Times were 1:23, 1:18, 1:20, 1:17, 1:22, 1:25; 800 Cool Down + Mobility.

In the AM I did the local S&C WOD:
Strength: Shoulder Press 6x3 (65, 75, 85, 95, 105, 115); Deadlift 6x3 (205, 225, 245, 265, 285, 295)
Conditioning: 3 Minutes of DB Burpee Clean & Press (2 x 40LB), 1 Minute of Double Unders, 1:30 Minutes of Pull Ups, 1:30 Minutes of Push Ups (Scale for 3:00 of Bar Muscle Ups), 1 minute of Double Unders, Total Reps were 145.

4/2/2013: I did the 3 Sport BIke WOD in the PM. 10:00 of Warm Up + Drills; 12 x 1K with 2:00 Spin/Rest (Times were 1:35, 1:38, 1;36, 1:36, 1:35, 1:35, 1:36, 1:36, 1:37, 1:34, 1:33, 1:43); 9:00 Cool Down + Mobility.

I did the local S&C WOD in the AM: 40 Thrusters @75, 1 15' Rope Climb, 30 KB Swings @70, 2 15' Rope Climbs, 20 Bar Facing Burpees, 3 15' Rope Climbs, 10 Hand Stand Push Ups (with +1 Abmat), 4 15' Rope Climbs. Time was 16:50.
Chad Brinkley
on Tuesday, April 02, 2013 at 04:51 pm
Re: Nutrition Test
Kaitlen,

Thanks for the feedback on the nutrition test. I did not taper before the run, so I knew I wasn't going to be at 100%. The conditions were cool and wet so I probably underestimated how much water I needed. My plan was to begin by taking a drink of water every odd mile and 3 Fuel every even mile. Given that it was cool and wet, however, I didn't think I ended up drinking water as often as I probably should have. After mile 10 I began taking a drink of 3 Fuel every mile.

3 Fuel is the only sports nutrition I have tried that didn't give me stomach upset on long events. I am, however, worried about getting enough calories to complete a full Ironman using only 3 Fuel. I have a hard time drinking enough fluids to get down the recommended 200 calories per hour. Nutrition continues to be a major issue for me for any event over three hours.
Skylar
on Tuesday, April 02, 2013 at 05:22 pm
4/2/13 WOD
AM: Ruck 800 meters rest 2:00
7 rounds

PM: Couldnt be able to do the s&c wod lack of area to do it, but did 10-8-6-6-6 bench press
And found max clean and jerk
Burk
on Tuesday, April 02, 2013 at 05:30 pm
Pre-Ship Workout
Shipping to basic training next week and have been wanting to knock out the "31 Heroes" WOD before I go. Me and a buddy finally got around to it today. At 30 years old CFE has me in better shape than I ever have been. I'm looking forward to putting it to the test over the next 16 weeks.
Krusty505
on Tuesday, April 02, 2013 at 06:55 pm
Just a run
4.5 mi run 9:00 min mile.

My back is feeling tender and given I'm only 12 weeks post fusion, I just ran a really comfortable pace.
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