W.O.D.: E Long Intervals Day 2 Week 3

STRENGTH:

ME: Work up to a 3RM or 5RM Good Morning

Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING:

"Elizabeth"

21-15-9 reps for time of:

Clean, 135/95 pounds

Ring Dips.

Note: Squat Clean, not Power Clean.

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 6 x 2:00 TT, rest 4:00 between each effort

Bike (THU): 7 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (THU): 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Ruck (THU): 4 x 1M with 35# ruck or vest, fastest possible pace, rest 3:00 (this is NOT a ruck-run)

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 4-6 x 2:00 TT, rest 4:00 between each effort

Bike (FRI): 5 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (SUN or TT): 5 x 600m, rest 2:00, hold all efforts within 2-3 seconds

Post sport and distances/times to comments.


Guy Petruzzelli


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Comments (18)

DRod
on Friday, April 20, 2012 at 01:24 am
T-Shirt
Was on naturalrunningstore.com yesterday and saw a shirt for sale that read:

"Friends don't let friends do LSD"

Thought it was pretty funny. Would've of been a great shirt for CFE.
Roger
on Friday, April 20, 2012 at 04:52 am
Elizabeth- straight up a cold killer
Wouter M
on Friday, April 20, 2012 at 06:09 am
bike
7x3 minutes.
Was cycling outside so the speed ranged from average 30 km/h till 42 km/h. Largely effected by windspeeds.
Paul
on Friday, April 20, 2012 at 06:23 am
Back sore
Good Mornings
3x3 @ 145

Elizabeth
21 squat clean
21 regular dips
15 clean
21 regular dips
9 clean
21 regular dips
*no rings for dips
Tango
on Friday, April 20, 2012 at 07:34 am
FAQ
Strength calls for ME: Work up to a 3RM or 5 RM. Ok. For what lift?
Kaitlin
on Friday, April 20, 2012 at 07:48 am
RE:FAQ
Tango-- 3 or 5 RM Good Morning. If you need a demo go to the demonstrations page.
Paul
on Friday, April 20, 2012 at 08:29 am
time for elizabeth - 14:45
Matt
on Friday, April 20, 2012 at 10:06 am
First time good mornings
It was my first time doing good mornings, but I worked up to 135x3 for 2 rnds

First time doing Elizabeth too, 17:45 scaled weight to around 95 lbs
Mike
on Friday, April 20, 2012 at 10:37 am
Strength and S/C
Good mornings worked up to 225 3x3
S/C wod as rx'd time was 13:34
Sam
on Friday, April 20, 2012 at 11:16 am
3s Bike
Completed the 3s Bike on turbo trainer set at 250w, distances were 1.6m, 1.7m, 1.7m, 1.7m, 1.8m.

Anyone else posting here from the U.K and attending the London seminar next weekend?
Tango
on Friday, April 20, 2012 at 12:43 pm
FAQ
Thanks Kaitlin. I can't read. I initially thought "Good Morning" was a greeting.
Zach O
on Friday, April 20, 2012 at 12:57 pm
4/20/2012
SS Run: 5:23, 5:40, 6:00
then....

WOD: 11:30 RX
J
on Friday, April 20, 2012 at 01:07 pm
WOD
Mad Cow Squats, (Fri)
160x5/200x5/240x5/280x5/325x3/240x8
5 min rest...

WOD (power cleans)
5:31
Brad Williams
on Friday, April 20, 2012 at 04:20 pm
4/20/12 WOD
Interval swim this morning since I have no bike. 6x2 min/4 rec.- 106,105,102,105,106,106 meters. Most consistent my swim splits have been all year. No S&C today because we had a staff get together after school. Probably do the S&C before Spinning and run tomorrow.
Robert
on Friday, April 20, 2012 at 06:43 pm
4/20/12
3RM GM: 155-165-175-185-195-205
S&C WOD: scaled reps to 9-7-5
Kurtomatic
on Friday, April 20, 2012 at 08:22 pm
Run SS
4:21, 4:22, 4:23. Not a pleasant experience,but a good one!
DRod
on Friday, April 20, 2012 at 11:08 pm
WOD
ME; 5x 75, 87, 105, 115, 120

S&C: Rx'd 10:13

I was shooting for under 10 min but no dice....next time.
Dave_RMC
on Friday, May 04, 2012 at 01:16 am
Elizabeth: 09.30 Rx!
Previous time 12.25 10th March.
Pumped for a 3minute PR!
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