W.O.D.: E Long Intervals Day 2 Week 7

STRENGTH:

ME: Box Squat

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 8:00 of:

2 Rope Climbs, 15'

10 Back Squats, 185/135 pounds

Post rounds to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 5-7 x 200m TT, work:rest 1:2

Bike (THU): 4 x 5k, spin/rest 1:00, hold splits within 3-5 seconds

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

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

Ruck (THU): 3 x 1200m with 30# ruck or vest, rest 2:00, hold splits within 3-5 seconds

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 4 x 200m TT, work:rest 1:2

Bike (SUN or TT): 5 x 2M, spin/rest 90 seconds, hold splits within 3-5 seconds

Run (FRI): 3 x 800m, rest 2:00, hold splits within 3-5 seconds

Post sport and times to comments.



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Comments (13)

Alan Pamayo
on Friday, May 18, 2012 at 05:14 am
Endurance Ruck
Ruck 3x1200m @43 lbs: 7:19, 7:14, & 7:16
Jared
on Friday, May 18, 2012 at 06:41 am
Endurance Run
3 x 1200 @ 5:30, 5:25, 5:19
Kathy
on Friday, May 18, 2012 at 07:16 am
Substitute for rope climb
Hi.. New to Cross Fit.. Week 3 for me and I'm loving it! I am working out in my local gym. We do not have a rope to climb. Is there a substitute for this? Thanks!
Kaitlin
on Friday, May 18, 2012 at 08:26 am
RE: Substitute for rope climb
From the CF mainpage substitutions:
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.
Delfin Neves
on Friday, May 18, 2012 at 09:58 am
29/M/175/5'5"

WOD: Subbed 4x 12'rope for 2x 15' rope. Slap the anchor at the top.
3 rounds + 2 12' ascents.
1fitmom4life
on Friday, May 18, 2012 at 01:30 pm
Main CF WOD
Followed the main site today.

Three rounds for time of:
50 Double-unders / subbed 100 singles
40 Sit-ups
30 Medicine ball cleans, 20 pound ball / subbed 30# barbell
20 Pull-ups
10 Handstand push-ups

Time = 21:16
William
on Friday, May 18, 2012 at 03:32 pm
Stretching
Run: 3x1200 - 6:13, 6, 6:07

I usually do some light stretching before my 5 minute warm up, and usually do a full stretch the next day when I do my WOD.

Is this the proper way of doing it or should i do a full stretch let's say one hour after i do my running wod?

Also does anyone have any good stretchs for calves, they feel tight and 2 minutes into running i feel a slight pain, but i continue running.

Thank!
Brad Williams
on Friday, May 18, 2012 at 03:47 pm
5/18/12 WOD
Interval run this morning. 3:08, 3:20 (hit incline), 3:09. Fastest I've ran in a while. Really pleased with progress last couple of weeks. Adding in some longer runs has really helped. Tempo swim and S&C tomorrow.
zach
on Friday, May 18, 2012 at 05:23 pm
swim
5 x 200m: 3:31, 3:31, 3:24, 3:31, 3:29
Kaitlin
on Friday, May 18, 2012 at 06:05 pm
RE: Stretching
William-- Do mobility work. www.mobilitywod.com Go to the first Competitor link which has the 10 best mobility exercises for runners, and do a search for calf or tight calf and you'll get a bunch of episodes which address the issue.
Doug
on Friday, May 18, 2012 at 06:19 pm
WOD
SS Run
3x1200
5:04, 5:01, 5:02

~24 seconds faster than one month ago.
Alan Pamayo
on Friday, May 18, 2012 at 08:07 pm
S&C WOD
ME Box Squats 5x2: 255, 275, 295, 315, & 335

WOD as RX'd: 4 Rounds + 1 Rope Climb
Aaron
on Sunday, May 20, 2012 at 01:04 pm
New to CFE
First day of CFE. I'm easing into it. Have been doing trail ultras (100k, 50M) for a while now, but want to get faster.

3x1200m 7:24, 7:16, 7:15
Comments are closed for this post.