W.O.D.: Long Interval

Thursday, May 02, 2013 • EnduranceLong 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): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio

Bike (THU): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio

Run (THU): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Row (THU): 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Ruck (THU): 3 x (400m, 800m, 1200m) recover 1:1 work/recover ratio

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Thursday is the 3S rest day

Swim (SAT or T): 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio

Bike (OFF): OFF

Run (FRI): 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio

Post sport and times to comments.


Episode 2 of Genetic Potential TV with guest Dean Karnazes


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Comments (5)

Brad Williams
on Thursday, May 02, 2013 at 04:49 am
5/2/13 WOD
Hill Tempo Run this morning. 15 minute warm-up (pace,dynamic stretching,sprints). 25 minute Hill- Started at 6.0 mph/5% and increased incline every 8 minutes speed every 1/2 mile. Ended with 2.72 miles. 10 minute drill, easy run cool-down. That was harder than anticipated.

Did some strength work after.
3 sets/10 reps of 25# GHD Curls/65# barbell Rows. 3 sets of/10 30# DB Cleans.

Will get in some mobility work while I'm at school today.
Travis
on Thursday, May 02, 2013 at 06:49 am
Swim - 28:45
3 x (50 m, 100 m, 200 m) recover 1:0.5 work/recover ratio
Travis
on Thursday, May 02, 2013 at 12:08 pm
Bike LI
3 x (1/2km, 1km, 2km)
recover 1:1 work/recover ratio
1st set: 100W/80W (work/recover)
2nd set: 150W/100W
3rd set: 220W/150W

Time 29:45
Distance 15.4km

Legs thrashed this week from Monday's deadlifts and Tuesday's tabata run. Love it.
PLA
on Thursday, May 02, 2013 at 03:10 pm
Day 230
Run L-Int (Rx):

1. :40, 1:15, 2:14
2. :41, 1:18, 2:17
3. :43, 1:20, 2:15

Form started off great. Tough recovery ratio and really felt not having run for a week.
KAT
on Thursday, May 02, 2013 at 08:44 pm
WOD
ME: Press
95,115,125,135,140(F),140(PR)

WOD: 20:02 rx

this week is rough
Comments are closed for this post.