W.O.D.: Short Interval

Friday, August 02, 2013 • EnduranceShort Interval

STRENGTH:

DE: Shoulder Press 8x2 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

10 - Push Jerks (Use DE load)

20 - Knees to Elbows

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 :45 on, :90 off until form/pace deteriorates

Bike (THU): Repeat :45 on, :90 off until form/pace deteriorates

Run (THU): Repeat :45 on, :90 off until form/pace deteriorates

Row (THU): Repeat :45 on, :90 off until form/pace deteriorates

Ruck (THU): Repeat :45 on, :90 off until form/pace deteriorates, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (THU): Repeat :45 on, :90 off until form/pace deteriorates

Bike (FRI): Repeat :45 on, :90 off until form/pace deteriorates

Run (SAT): Repeat :45 on, :90 off until form/pace deteriorates

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


AthleteCell athlete Guido Trinidad


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Comments (10)

Brad Smith
on Friday, August 02, 2013 at 04:46 am
wod
Haven't been able to lift for a few months, haven't done push jerks in a couple years, treadmills are too far away from the weight racks, so made a couple adjustments. Did very light weight on push jerks (45#), and subbed 30 double unders for 400 meter run (double unders still are bad, but getting better), after 3 rounds my body was telling me I had enough, so stopped - I'm feeling it already (not in a good way) so happy I stopped after 3 rounds - 4 would have injured myself.

3 rounds for time: 10 push jerks (45#), 20 knees to elbows, 30 double unders (0:30, 1:09, 1:35, 0:41, 2:01, 0:57, 0:40, 2:54, 1:00 - 11:31)
Brad Williams
on Friday, August 02, 2013 at 05:45 am
8/2/13 WOD
Interval swim this morning. 900m Warm-Up (Mobility, Freestyle, 5 beat kick, kick w/fins, statue of liberty, float & paddle), 8 x 45/90 rec.- 50m avg. for each. 300m Cool-Down (kick w/fins, float & paddle). 50m avg. for 45 seconds is the fastest I've ever gone. Skill work and patience is paying off.

Strength & Conditioning after. Shoulder Press- 80#. Circuit, I got this off my iWod app. 10-1 reps of Pull-Ups, 20 inch. Box Jumps, Sit-Ups- 9:16 min.

Stretching and hamstring flossing for mobility. Muscle smashes later. Really happy with swim progress. I hope I can extend this progress to my next triathlon, August 10th and my 1/2 IM August 25th.
MTD PISTOL
on Friday, August 02, 2013 at 06:36 am
19:10
Subbed GHD & a mat sutups due to tightness in shoulder
MTD PISTOL
on Friday, August 02, 2013 at 10:42 am
WOD weights @ 85lbs
Tim Rust
on Friday, August 02, 2013 at 01:18 pm
WOD 8/2/2013
Knees to elbows gave me some issues and slowed me down. Plus I had to keep going outside for the sprint lanes. Good workout. Total time was 32:18 with the following loads:

DE: 135lbs

4rnds

10 push jerks (135#)
20 k to e

400 meter sprints were done outside in 50m sprint lanes
Jake Woldstad
on Friday, August 02, 2013 at 02:58 pm
Spinning Pull up bars, oh my!
CFE S&C @ 85 lbs, 20 hanging knee raises, run 400M

21:19

http://www.intensityforlife.com/20130802/

Going to ride singletrack both days this weekend. I can't wait!
Chad Brinkley
on Friday, August 02, 2013 at 05:29 pm
Swim WOD
I did a slightly modified version of the swim WOD this PM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 300 Time Trial (5:14), 5:00 Rest, 10 x 50 with 90 seconds rest (intervals were 42,40,41,42,42,42,43,41,42,42), 400 Cool Down + Mobility.

I did the 31 HEROS WOD this AM: My partner did RX, I scaled the thrusters (115). 31 Minute AMRAP: One partner begins with an AMRAP of 8 Thrusters (155), 6 Rope Climbs (15'), 11 Box Jumps (30"). The second partner begins by running 400 Meters with a 45 LB Sandbag. When the second partner returns, the first begins running and the second takes up the AMRAP where the first left off. We completed 5 Rounds + 8 Thrusters. My share was 8 Thrusters @115, 26 Rope Climbs (15'), 26 Box Jumps @30", 5 x 400 Meter Run with 45 LB Sand Bag.
Jonny
on Sunday, August 04, 2013 at 01:09 am
Question
What's the thought process behind the 8x2 that keeps occurring in the strength section?
Chris DellaFave
on Monday, August 05, 2013 at 05:52 am
WOD
WOD

@85lbs 17:29
CHarlie Douthwaite
on Saturday, August 17, 2013 at 08:00 am
de: 2x 16kg kb

s&c 12:40 rx'd
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