W.O.D.: E Long Intervals Day 1 Week 10

STRENGTH:

DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 1:30 + accommodating resistance

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


CFE STRENGTH & CONDITIONING WOD:

"Jackie"

For time:

Row 1000m

50 Thrusters, 45 pounds

30 Pull-ups

Post time to comments.


ENDURANCE WOD:

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

Single-Sport (SS):

Choose ONE of the following sports:

Swim (TUE): 10 x 100m on 2:30, hold splits within 3-5 seconds

Bike (TUE): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds

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

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

Ruck (TUE): 3 x 1M with 35# ruck/vest + boots/utes + (if available) carry 20-30# sandbag or odd object, rest 3:00, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 100m on 2:30, hold splits within 3-5 seconds

Bike (WED): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds

Run (TUE): 4 x 600m, rest 2:00, hold splits within 2-3 seconds

Post sport and times to comments.


CrossFit Endurance Seminar, CrossFit Endurance Springfield, Springfield, MO

CrossFit Endurance Seminar, CrossFit Indy North, Noblesville, IN


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Comments (27)

Jenda
on Sunday, June 03, 2012 at 06:19 pm
No rower
I don't have a rower. Is there an exercise I can substitute for rowing?
kyle
on Monday, June 04, 2012 at 12:39 am
Same here
Carl S
on Monday, June 04, 2012 at 03:33 am
todays strength wod
DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 1:30 + accommodating resistance

What does the "+ accommodating resistance" bit mean? Do I use bands?
Carl S
on Monday, June 04, 2012 at 03:43 am
Re: No rower
This is from the CrossFit mainsite FAQ:

What if I don't have a rowing machine?

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's
Kaitlin
on Monday, June 04, 2012 at 05:53 am
RE:todays strength wod
Yes, use bands and/or chains.
Gio
on Monday, June 04, 2012 at 07:18 am
rest question
When the run workout has a rest period in it, do you actually stop running and walk, stand, or jog for the alloted time?
Kaitlin
on Monday, June 04, 2012 at 08:03 am
RE: Rest Question
Gio-- From the Endurance FAQ "You choose how you want to do it, but if you are going all out, you won't do much more than rest. If you want to walk, go for it. If you want to jog, go for it. If you want the most distance gained out of each interval you will rest. More does NOT = better.

No breaks on the set between rounds unless indicated. It is he/she who is proficient in all metabolic systems who will be most successful."
Matt in the Hat
on Monday, June 04, 2012 at 09:43 am
100m
100m on the 2:30 that's something I can do!
Frank
on Monday, June 04, 2012 at 09:44 am
Strength: 165 lbs
EWOD: 12:47 min
Victor Mancini
on Monday, June 04, 2012 at 11:20 am
Strength & EWOD
Strength: 275lbs
EWOD: 16:33 min
Kyle
on Monday, June 04, 2012 at 11:24 am
sdhp
so do I do 45 lbs added to the bar or just the bar for the sdhp substituted for the row.
Jenda
on Monday, June 04, 2012 at 12:08 pm
No rower
Thank you!!
Chris Biles
on Monday, June 04, 2012 at 12:29 pm
WOD
DE- Squat 205# plus red band (~30# tension) plus 20# of chains.

Jackie- 8:10 Rx'd
Alan Pamayo
on Monday, June 04, 2012 at 12:47 pm
S&C WOD
DE Back Squat 12x2 @205 lbs (60%) + 1" bands

WOD as RX'd: 8:05
zach
on Monday, June 04, 2012 at 01:14 pm
wod
12:49 rx.

Strength: 175
Brad Williams
on Monday, June 04, 2012 at 01:30 pm
6/4/12 WOD
Strength & conditioning only today, gonna start tapering down for Big Fish Sprint Tri Sunday. 185lbs for the Squats. "Jackie"- 8:32 minutes. First time ever doing that one, hard. Mobility after and rest of day.
Travis
on Monday, June 04, 2012 at 02:57 pm
Done
BS @ 200#
WOD 9:44 as rx'd

Anyone else log workouts on Fitocracy?
Paul
on Monday, June 04, 2012 at 03:17 pm
DE Back squats
12 x 2 @ 65%(215lbs)+60 lbs of chains

"Jackie"
9:30
Damper @ 10
Sean G
on Monday, June 04, 2012 at 04:50 pm
Which to do first
I remember reading somewhere about it being suggested which of the WOD's to do first. I looked in the FAQ's, but didn't find it. Do you suggest doing the endurance WOD's first, or the S&C WOD?
Jake Fisher
on Monday, June 04, 2012 at 05:34 pm
Daily Results
Week 2 - Running Progressions

STR: Back Squat (DE) 205#
155# on bar + 50# in bands
10 sets of 2 reps on 1:30

Jackie - 7:40 Rx'd
>> +1:20 slower than my PR of 6:20 ;( Ugh. But I have to look at this way: I haven't been consistent in my training w/ nearly 3 full weeks off, and only being back at it for 1 week thus far. I feel pretty good about it. Plus, I didn't kill the row as I normally do. Rowed 2:00/500m instead of my normal 1:45/500m.
tony
on Monday, June 04, 2012 at 06:49 pm
Starting summer training for Fall races
Ran a 25k trail race yesterday followed by CFE S&C Recovery;

Warm-up with jump rope drills, squats, lunges, & dead lifts w/PVC

Today's WoD:
DE Back Squat @ 155#, "Jackie" subbed SDHP for row, scaled pull-ups as supine barbell rows; T=10:51
Chad Brinkley
on Monday, June 04, 2012 at 06:49 pm
Tapering
I did Helen today at 70%: 3 Rounds for time of 400m Run, 21 KB Swings @40, 12 Pull Ups. Time was 9:13.

Followed up 3+ hours later with 5x3 Backsquats at 155LB.
Bryan
on Monday, June 04, 2012 at 07:09 pm
WOD Results
8:39 Rx'd. First day on my brand new Concept2 Rower that was just delivered today. :-D

Damper was at 10.
Charlie Douthwaite
on Monday, June 04, 2012 at 08:06 pm
Dynamic effort 2@ 185# on 1:00

Wod RX
7:55

Shoulders got tired, could have definitely gone harder through the row
StacyF
on Monday, June 04, 2012 at 08:28 pm
Tapering and Recovering
Did an Oly tri Sunday and PR'd by over 10 minutes and took 3rd in age group. If I hadn't swam all over the damn lake, I could have had first. I have to work on sighting, badly.

Tapering for Kansas 70.3.

Only did a lot of mobility this morning for 2 hours. Ran a little bit with the kids tri group and mobility watching the Thunder.
Jason Dickenson
on Tuesday, June 05, 2012 at 05:17 am
WOD
DE-175# with red band and 20# or chain

Jackie-RX-8:23
J├Ârund Rundhovde
on Tuesday, June 05, 2012 at 09:43 am
WOD results
EWOD
Jackie 13:24
Swim 10x100m on 2:40 2:15-2:20 on last. Added 10 sec rest. Just coming back to training after sicknes and break.
Comments are closed for this post.