W.O.D.: Short Interval

Friday, April 26, 2013 • EnduranceShort Interval

STRENGTH:

DE: Floor Press 7x3 on :45 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

21 - Shoulder Press (95/65)

Run 400m

21 - Push Press (95/65)

Run 400m

21 - Push Jerk (95/65)

Run 400m

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

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 400m, recover 2:00, until form/pace deteriorates

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

Row (THU): Repeat 125m, recover 2:00, until form/pace deteriorates

Ruck (THU): Repeat 400m, recover 2:00, 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 (FRI): Repeat 75m, recover 2:00, until form/pace deteriorates

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

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

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


Strength & Conditioning: A Triathlete’s Secret Weapon


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Comments (9)

Krusty505
on Friday, April 26, 2013 at 06:36 am
Bike trainer
10 min easy
10 min tempo
5 min easy
10 min tempo
5 min easy
Brad Williams
on Friday, April 26, 2013 at 08:47 am
4/26/13 WOD
Drill/Skill based swim this morning. Did this in a pyramid form. 100m warm-up, 200m pull, 300m 6-3-6 drill with fins, 500m breathing every 4, then 2 strokes, 400m negative split swim (4:24min./4:14min.-8:38), 300m 6-3-6 with fins, 200m pull/kick, 100m easy. 1 hour total (2500m).

Longer swim was good for today and I've been stretching shoulders/chest every hour so far at school.

Willow Time Trial tomorrow. I don't start till 10:12am so I might do an S&C WOD a few hours before hand. Can't wait to compete.
TravisZ
on Friday, April 26, 2013 at 12:22 pm
Bike SI + S&C Brick
5 min easy
6x400m @ 275W, recover 2:00
5 min easy

CFE S&C WOD - 22:15
PLA
on Friday, April 26, 2013 at 03:32 pm
Day 224
Strength (Rx): 165lbs

S&C (Rx): 7:19

Legs nice and sore, especially adductors.
Alan Pamayo
on Friday, April 26, 2013 at 06:12 pm
S-INT Run and S&C
Morning:
Run 11x100m
16,15,15,15,15,15,16,16,16,16,17

Evening:
DE Floor Press 7x3 @140 lbs

WOD RX'd
9:59
sdruss00
on Saturday, April 27, 2013 at 01:18 am
26 April 13
S&C: 12:25 (75#) Shoulder feels good
Blas
on Saturday, April 27, 2013 at 02:18 pm
Pre- seminar
Tomorrow we have the CFE seminar here in argentina. Im excited!
Strength 7x3 floor press 70kg in 0:45
10 min mobility then
S&C WOD : 7:41 - I did unbroken sets up until jerk. Which I felt I had to cut info 3 sets of seven. My goal was to do the three sets unbroken but I just couldnt handle the weight with such a high Heart rate. Overall satisfied beca use the runs were much faster and consistent.
Male, 28, 1,75 m, 78 kg
KAT
on Monday, April 29, 2013 at 12:35 pm
WOD
WOD: rx 9:17

*Sorry for late post
sdruss00
on Tuesday, April 30, 2013 at 05:13 am
4-26-13
S&C: 12:25 (75#)
Comments are closed for this post.