W.O.D.: Short Interval

Tuesday, January 07, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

10 Rounds For Time of:

15 - Deadlifts (135/95)

15 - Push Ups

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 (TUE): Repeat 75m, recover :60s until form/pace deteriorates

Bike (TUE): Repeat 500m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 400m, recover :60s until form/pace deteriorates

Row (TUE): Repeat 500m, recover :60s until form/pace deteriorates

Ruck (TUE): Repeat 500m, recover :60s until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (MON): Repeat 500m, recover :60s until form/pace deteriorates

Run (WED): Repeat 400m, recover :60s until form/pace deteriorates

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


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Comments (8)

Tim
on Monday, January 06, 2014 at 10:03 pm
Returning to CFE
Havent been here for a while, had some strength goals that needed to be completed (as I had made them at the start of the yr) before the new year. So took a rest for a few weeks from endurance training and focused on xfit (local box) and serious strength training (smolov jr programing) to increase my squat, dl and bench.

Had some great results

Have spent the last few weeks programming for the next month and making a macro plan for the year.

I'm primarily a runner, but I've decided to do some triathlons this year and signed up for a half IM, but before that I'm doing some Olympic and sprint tri's,

have to learn how to swim efficiently, PSE (Bmacks book) is helping me out heaps, swimming is getting a lot more easier, however I struggle with keeping midline stability when my arm goes over the 'third quadrant' (ie hand lead dril), swim on your side with arm resting out of the air above your shoulder, I always sink when doing that.

Getting my bike fixed up, but in the meantime I've been doing spin classes at the gym. But looking foreward to getting out on the road.

Hoping to get back into CFE programming when my bike is fixed and I know how to swim efficiently.

Good luck training everyone, hope you set some high goals this year.
Brad Williams
on Tuesday, January 07, 2014 at 05:49 am
1/7/14 WOD
Interval Row first this morning. 3000m Warm-Up (Steady, Pace Increase) 13:30 min., 12 x 500m/1 rec.- 1:54-1:59 min. 7800m total with rec. included, 1500m Cool-Down 7:30 min.- 12300m Total

Did yesterday's S&C WOD shortly after. I scaled big time since hip still isn't where I want to be. 45 Barbell Thrusters, 45 80# Assisted Pull-Ups- 7:27 min. CORE- 3 x 30 Deadbugs, 30 sec. Dead Hang.

I really hope I can run and swim soon because the C2 is going to be the death of me. Therapy later along with mobility.
Rich
on Tuesday, January 07, 2014 at 10:46 am
SFC
WOD 22:18 forearms were screaming

SK Rowing warm up and practice 1400m

Bike tonight
Jeff Ford
on Wednesday, January 08, 2014 at 03:15 am
Returning CFE
Tim! Excited to hear you're returning to CFE. You made a good move focusing on strength for a while. Never a bad thing. Good luck with your triathlon season. Make sure to dial in that swim technique it will pay dividends.

Keep us updated on your progress. Here's my website as another resource for you. We work with a lot of triathletes and runners. Fun stuff! www.firecoachingconsulting.com
Mike
on Wednesday, January 08, 2014 at 08:18 am
7Jan
Endurance ran 6 400s on a treadmill set at 10-12mph
Wins chill was 7 degrees
S&C 12'01"
Mike
on Wednesday, January 08, 2014 at 08:29 am
7Jan
Endurance ran 6 400s on a treadmill set at 10-12mph
Wins chill was 7 degrees
S&C 12'01"
Tim
on Thursday, January 09, 2014 at 05:38 pm
Returning to CFE
Thanks Jeff, your website and set up looks incredible,
I will definitely keep you updated on my progress. Just signed up for full IM in December.
Jeff Ford
on Friday, January 10, 2014 at 10:10 am
Returning to CFE
Welcome Tim. Please do!
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