W.O.D.: E Short Intervals Day 2 Week 10

STRENGTH:

DE: Barbell Row 12 sets of 2 reps @ 60% of 1RM on 1:00

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


CFE STRENGTH & CONDITIONING WOD:

Light "D.T."

Five rounds for time of:

12 Deadlifts, 115/75

9 Hang Power Cleans, 115/75

6 Push Jerks, 115/75

Post time to comments.


ENDURANCE WOD:

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

Single-Sport (SS)

Choose ONE of the following sports:

Max Effort Hill Sprints "At Speed"

Swim (THU): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

C2 Row (THU): 10 x 30 seconds all-out hill sprint, rest 2:00 between each rep, damper setting is athlete’s choice

Ruck (THU): 10 x 30 seconds all-out hill sprint with 40# ruck/vest + boots/utes, rest 2:00 between each rep

At Speed: For bike, run, row, and ruck come into each sprint "at speed" to maximize 30 seconds

Post sport, incline and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Max Effort Hill Sprints "At Speed"

Swim (FRI): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SAT or Tempo): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SUN or TT): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

At Speed: For bike and run come into each rep at full speed to maximize 30 seconds.

Post sport, incline and distances to comments.


UnScared Sports Show #7


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (24)

Wheels
on Friday, June 08, 2012 at 07:35 am
CF WOD Rx
14:00

Grip on HPC's was the limfac.
StacyF
on Friday, June 08, 2012 at 08:11 am
Kansas 70.3
Good luck to everyone! it's going to be a hot one, so stay hydrated.

For all of you competing in the race, my triathlon team, Team Conquer, will have a tent at the race where family and friends can hang out, complain about how long these races are, toast us racing with a beer and hamburger in hand when we run by, or just tri-gate with some new friends. All are welcome, just bring a chair; there will be food, water, gatorade, and beer. Look for the green and black Team Conquer banners (green and black) on a tan topped tent.

We will be out there with the HIS Racing kids triathlon team for the IronKids on Saturday. Pro Amanda Stevens will be helping with the kids, so if you want to help, too, look for the tent or the kids in the HIS Racing kits (green/black say "racing for HIM" on the back). They always need help in transition and on the bike course.

I hope everyone has a great race! I'll be the skinny chick in a black HTFU kit having fun or trying to look like I am.
Justin
on Friday, June 08, 2012 at 09:14 am
WOD
STRENGTH:
Only have access to 15kg's
12x2 @ 111#

S&C WOD:
111# - 15:50
Eugene McDougall
on Friday, June 08, 2012 at 10:02 am
S&C WOD
Light DT
5 RFT
12 DL, 9 HPC, 6 PJ @ 115
9:29 Rxd

Good Luck KC 70.3ers
Gordon
on Friday, June 08, 2012 at 10:13 am
CF WOD Rx
11:31
too conservative on pace.
Chad Brinkley
on Friday, June 08, 2012 at 10:45 am
Kansas 70.3
I will also be doing Kansas this weekend. It would be great to meet Stacy and any other cfe athletes who will be there. Good luck to everyone!
Frank
on Friday, June 08, 2012 at 11:48 am
Strength and WOD
Strength
2x12 @ 135

S & C WOD

8:20 @ 125
Frank
on Friday, June 08, 2012 at 01:53 pm
Strength and WOD
Strength
2x12 @ 135

S & C WOD

8:20 @ 125
Justin
on Friday, June 08, 2012 at 03:00 pm
Strength 135,155,175,185,190,195,200,205,210,215,220,225
SC
11:20
Chad
on Friday, June 08, 2012 at 03:30 pm
Kansas 70.3
Good luck to everyone at Kansas 70.3 also. Stacy and Chad, I'll see if I can track you guys down.

Chad A
Brad Williams
on Friday, June 08, 2012 at 03:47 pm
6/8/12 WOD
Strength & conditioning only this morning. Barbell Rows- 95lbs. Circuit- 115lbs for the Deadlifts and 75lbs. for the Hang Power Cleans and Push Jerk- 9:06 minutes. Swim tomorrow and Big Fish Sprint Tri Sunday!! Have fun, be safe, and good luck to everyone in 70.3 Kansas.
Jason Dickenson
on Friday, June 08, 2012 at 03:57 pm
Wod
Strength @ 115#

WOD 7:12 @ 95#
Ryan
on Friday, June 08, 2012 at 04:14 pm
S&C WOD
5:47 @ 105... Given I'm not a very large guy, I shot between the two weights.
Ryan
on Friday, June 08, 2012 at 04:14 pm
S&C WOD
5:47 @ 105... Given I'm not a very large guy, I shot between the two weights.
Travis R
on Friday, June 08, 2012 at 04:41 pm
done
Pendlay rows 12x2x93#. didn't know 1RM. that was too low.

WOD 7:36 as rx'd
Alan Pamayo
on Friday, June 08, 2012 at 05:20 pm
S&C WOD
DE Barbell Row 12x2 @ 115 lbs + thin pink band

WOD as RX'd: 6:52
zach
on Friday, June 08, 2012 at 05:24 pm
15:49 RX, not too proud of that seeing as when I did the 155# version I got 23 min.
At my recent PAST test for the Air Force DEP I Pr'd my 500m freestyle (9:00) and 1.5 mile fun (9:52). Using CFE of course.
Mike
on Friday, June 08, 2012 at 06:28 pm
S&C 7'19"
Alan Pamayo
on Friday, June 08, 2012 at 08:46 pm
Endurance Run
10 x 30 seconds on a flat course (didn't have time to drive to a hill)

Total Distance: 1.12 miles
Jake Fisher
on Friday, June 08, 2012 at 09:13 pm
Daily Results... A little MTB action!
So today was the first day back in the saddle on some singletrack. I got out my old clunker MTB and blazed some trails... The terrain is seriously varied where I was at, from technical/tight, to open & rolling/windy... So my times are all over the place, as you'll see below:

7 x 2 mi w/ 2:00 REST/bug slapping
11:30
9:58
9:02
7:46
9:23
8:58
9:13

No Strength or WOD today. I will more than likely shift my MTB day to Thursday & only do STRENGTH & an optional WOD depending on how my energy expenditure looks for the week (and how I'm feeling)...

Tomorrow we're doing the CrossFit HOPE WOD in the morning. I'm really looking forward to suffering for some kids who don't deserve the hand of cards they've been dealt.

Ooh, I should note that my average speed on 20 mi of singletrack tonight was 13.5 mph -- for not riding any singletrack in over a year and half, I am pretty excited to see that CFE has kept me conditioned to not have lost much... As a matter of fact, I felt more strong and powerful one some of the climbs that I would've dismounted on. So that's a WIN!

THANKS COACHES!!!
tony
on Saturday, June 09, 2012 at 12:59 pm
WoD result
Barbell Rows @ 65#; Light "D.T." T=13:03 as RX'd
Trent
on Sunday, June 10, 2012 at 04:24 am
S&C
12:58 @ 115# too much rest between. Went faster at the end
T
on Sunday, June 10, 2012 at 06:23 am
DT
Row-#75
DT-6:52 #75
Chris Biles
on Sunday, June 10, 2012 at 12:39 pm
WOD
Row- 115#
DT- 7:18 Rx'd
Comments are closed for this post.