W.O.D.: E Long Intervals Day 2 Week 9

STRENGTH:

ME: Shoulder Press

Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

15-12-9 for time of:

Power Clean & Jerk

Hand-release Push-ups

Post weight for C&J and time 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): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (THU): 5 x 2M, spin/rest 1:00, hold splits within 3-5 seconds

Run (THU): 3 x 800m, rest 1:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1000m, rest 1:00, hold splits within 3-5 seconds

Ruck (THU): 3 x 1000m with 45# ruck or vest + carry 10-20# DBs or KBs in each hand , rest 2:00 b/w efforts, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (SUN or TT): 6 x 2M, spin/rest 1:00, hold splits within 3-5 seconds

Run (FRI): 3 x 800m, rest 1:00, hold splits within 3-5 seconds


Enoch Pitzer with other CFE athletes after the Timp Trail Marathon in Provo, UT


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Comments (22)

Travis
on Thursday, May 31, 2012 at 06:34 pm
power clean and jerk
what weight do we use for the power clean & jerk for the strength and condition WOD
Kieran
on Thursday, May 31, 2012 at 07:19 pm
squat foot angle
I've heard conflicting opinions, and numerous coaches have told me that foot angle doesn't really matter for squats. Take a stance that's comfortable for you as long as your knees move in line with your feet.

Does that hold true for runners/cyclists or should the toes face forward to mimic the stride/stroke?
Kaitlin
on Thursday, May 31, 2012 at 07:50 pm
RE: squat foot angle
Kieran-- The foot angle when squatting does change if you are a cyclist or runner. A couple MWods that address the topic Foot Position Test: Breaking Diane,Episode 263/365: Improving the Bottom Position of Your Squat, Loaded Happy Baby,Case Study: Tight Ankles = Bad Squatting. There are several things that can impact how much a person may turn their feet out when squatting. 5-8 degrees is the recommended range to maintain max torque.
Kyle
on Friday, June 01, 2012 at 05:41 am
WOD
Wendler Shoulder Press week 3
110#x3, 110#x3, 121#x1
Was supposed to do 110#x5 and work up a bit more but was not feeling the strength in the gym.

WOD (from Wed):
5-4-3-2-1
70% Squat (176#)
C2B Pull Up
Toes to Bar
4:12
I think I did the 3 rep set twice though and quite a few precious seconds were wasted going over to the pull up area.

Then...
30min Spinning TT
Paul
on Friday, June 01, 2012 at 06:53 am
ME Shoulder Press
65 x 8
95 x 4
105 x 2
115 x 2
135 x 1
145 (F)
145 (F)
135 x 2
Can do 135 x 2 after all that but can't break into 145!

S&C
15-12-9
Power Clean and Jerk (165)
Hand Release push-ups
13:10
165 might have been a lil much but stuck with it
CHRIS
on Friday, June 01, 2012 at 07:03 am
3FUEL
Is there any new information on when 3fuel will be available?
AndyBauie
on Friday, June 01, 2012 at 07:31 am
S&C
2RM strict shoulder press - 110#

7:50 (95#)
Jason dickenson
on Friday, June 01, 2012 at 07:45 am
Wod
Shoulder press ME-130

WOD @115#-8:56
Kaitlin
on Friday, June 01, 2012 at 08:54 am
RE: 3FUEL
Chris-- It will become available mid June.
Chris Biles
on Friday, June 01, 2012 at 12:28 pm
WOD
Press- worked up to 140# x2 then only got 145# x1

S&C- 115# 6:23
Patrick
on Friday, June 01, 2012 at 12:48 pm
Time range
What is the goal time range for this WOD? I want to go as heavy as possible without going too long.
chad
on Friday, June 01, 2012 at 01:06 pm
WOD
Shoulder Press ME:
95 X 3
115 X 3
155 X 3
165 X 1
165 X 2

11:15 (135#)
recovering from plantar fasciitis so took it medium weight at a slightly slower pace.
chad
on Friday, June 01, 2012 at 01:08 pm
WOD
Shoulder Press ME:
95 X 3
115 X 3
155 X 3
165 X 1
165 X 2

11:15 (135#)
recovering from plantar fasciitis so took it medium weight at a slightly slower pace.
Jake Fisher
on Friday, June 01, 2012 at 02:33 pm
Looky thar!
It's Enoch. He's famous now. Memorialized on CFE. WIN!
Allie
on Friday, June 01, 2012 at 02:43 pm
WOD
Shoulder Press ME:
45x2
45x2
50x2
55x2
55x2

S&C WOD:
10:02 (#45)

Endurance WOD:
Run 3 x 800
3.25
3.26
3.20

3rd day of Crossfit Endurance. I am loving it! It is so much better than going out for a 60 minute run like I use to. Hopefully I will gain strength soon and get my numbers up!
Brad Williams
on Friday, June 01, 2012 at 03:54 pm
6/1/12 WOD
Interval swim this morning. Gonna do the run after bike tomorrow. 8x100 on 2:30- 1:53,1:58,1:55,1:51,1:53,1:50,1:52,
1:54. Second set was only blemish during the intervals. Once I got my breathing rhythm down and relaxed I was good. No S&C today, had a ton of errands to run after school.
Justin
on Friday, June 01, 2012 at 04:16 pm
ME shoulder press
8x95
5x115
2x125
1x135
1x145 push jerk

SC 14:49
135# CJ
Chad Brinkley
on Friday, June 01, 2012 at 04:40 pm
S&C WOD and "Cheat" Weekend
I did S&C at the local box this morning: 25 Calorie Row, 50 Thrusters @95, 75 Mountain Climbers (R/L=1), 100 Sit Ups, 125 Double Unders, 150 Meters of Walking Lunges (Time was 24:45 RX).

I didn't do any endurance today since I wanted to get some extra rest going into the weekend. I am planning on doing a 40 mile tempo bike ride tomorrow to do a final nutrition test for my impending 70.3 race. I will likely do a run and/or swim later in the weekend.
Tank
on Friday, June 01, 2012 at 04:56 pm
Max Effort
What do you mean by Max Effort? How Many reps?
Kaitlin
on Friday, June 01, 2012 at 05:18 pm
RE: Max Effort
Tank-- From the workout legend: ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't.
There is a more complete explaination in the S&C FAQ tab at the top.
Kieran
on Friday, June 01, 2012 at 05:39 pm
Thanks Kaitlin
I'm used to around 20 degrees. I watched some videos and worked hip mobility before and after air squats. This stance feels alien but stable. I should get used to it quickly. Thanks again.

local box WOD was similar enough to post it:
15:00 amrap
5 power clean 135lbs
10 hspu
15 burpees (jump onto plate)
4 rounds + 5
Alan Pamayo
on Friday, June 01, 2012 at 06:35 pm
Endurance Ruck 3x1000m @ 53 lb ruck + 10 lbs in each hand:
7:01, 7:16, & 6:47 (found it difficult to recognize consistent pace)

ME Shoulder Press 2RM: 125, 135, 145, 155(0), 155(0)

WOD as RX'd @95 lbs: 3:39
Comments are closed for this post.