It. Is. On.

Alright, the moment we've all been waiting for... CFE is officially in the Myser hizouse! So I began the day with a CFE "Strength and Conditioning WOD," then followed that up with the CFE "Endurance WOD" this afternoon. A good, easy-ish start, and it's gonna be a long road back. I'm excited.

CFE changed their protocol a bit in this past week, so there are a couple things to get used to. First, instead of assigning say, 4-8 rounds of a given distance (for interval WODs), it's based on form/pace. Which makes it a bit difficult, but the guidance they give for the short intervals is to try to "work" 12 minutes, if possible. For example, that would be 8 x 400s at 1:30 pace.

The other thing they added was to work on running "skills" every day you WOD for 20 to 45 minutes. That, my friends, may be the most difficult part of the training. That's a lot of extra time to spend. I did about 20 minutes yesterday, and 12 minutes today warming up for the short interval WOD.


3 Rounds For Total Reps Of:
:60sec - Ring Dips
:30sec - Rest
:60sec - Pistols (alternating legs)
:30sec - Rest
:60sec - KB Swings (1.5 pood/1)
:30sec - Rest
Post total reps:

mywrite: 127 reps. Dips around 10 each round, pistols 12-14, and I had to cut KBs short at 10 in the last round, back is still too sore and didn't want to push it.

I then did the short interval CFE WOD this afternoon:

Repeat 400m, recover 1:00 until form/pace deterioriates

I was hoping to make it 6 repeats, and made it five. Could've maybe pushed to 6, but I was starting to swerve all over the sidewalk, form was a mess and didn't want to break on my first day. First thing that seems to go on my form is midline stability (I bend at the waist), so with an already tired back, I'm not too surprised this happened.

mywrite splits: 1:30, 1:30, 1:31, 1:32. 1:32. <br>

I went out too fast on the first three, had to jog it in to get in at 1:30. Next time this comes up, will go for 8x400 at 1:30.