W.O.D.: Short Interval

Tuesday, November 12, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1

Push Jerk

Post loads 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:

"Tabata"

Swim (TUE): 8 x 20:10, use pool or open water, tread water during recovery

Bike (TUE): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x 20:10, if on C2 use meters or watts

Ruck (TUE): 8 x 20:10 @65-100#/Boots/Utes, use the steepest hill you have, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (WED): 8 x 20:10, use pool or open water, tread water during recovery

Bike (MON): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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



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Comments (5)

Glenda
on Tuesday, November 12, 2013 at 07:23 am
11/12/13 endurance WOD
Tabata
Completed but difficult.
My treadmill at home only went to 10 degree incline rather 12.
Did 5 intervals at 7; last 3 at 6.
Very windy, cold here...glad inside WOD.
Brandon Budge
on Tuesday, November 12, 2013 at 02:48 pm
I think I'm going crazy!!!
Well after my first IronMan ( I wanted to do a lot of things for the first time, a triathlon, a marathon, and a century ride... So the IronMan just made sense!), I've decided to register for the Destin, FL 50-miler!! I think I'm losing my mind! I just can't stop, CFE is to blame for this madness!
Brad Williams
on Tuesday, November 12, 2013 at 04:14 pm
11/12/13 WOD
Tabata Run this AM. 15 min. Warm-Up (Pace Increase, Mobility, Drills, Jump Rope), 3 x (8x20/10)/4 rec.- 7 mph,7.1 mph,7.2 mph, 5 min. Drill Cool-Down. Plyo circuit a few minutes after. 5 Rds. (not for time of 1 Box Jump to 4 Lateral Jumps to left, then right followed by 10 45# Barbell Squats.

Cicruit WOD after school. 2 x (8x30/20)/1 rec.- 20# DB Renegade Rows, Sit-Ups.

Didn't track reps for WOD after school. I never thought about it. I feel like I coulda went faster for Tabata Run, but wanted to pace good so I didn't blow up. With about 3 ints left in the last Tabata set I started to feel the legs go. Foam Roller and stretching for mobility.
Josh
on Monday, November 18, 2013 at 08:45 pm
Push Jerk
What times/ weight are recomended for lifts like this?
charlie douthwaite
on Wednesday, November 20, 2013 at 07:41 pm
3x115#
3x145#
3x155#
2x2@165#
3x1@175#(2near misses and the third try stuck)

Not a PR but felt good today
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