W.O.D.: E Long Intervals Day 2 Week 11

STRENGTH:

DE: Good Morning 7-10 sets @ 50% of 1RM + accommodating resistance with 30 seconds of rest between sets

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


CFE STRENGTH & CONDITIONING WOD:

Six rounds for time of:

10 Double Kettlebell Front Squats, 1.5/1 pood

100ft Farmer's Walk, 1.5/1 pood per hand

Post times 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 200m on 3:30, hold splits within 3-5 seconds

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

Run (THU): 3 x 1200m, rest 2:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 2:00, hold splits within 3-5 seconds

Ruck (THU): 5 x 1000m with 35# ruck/vest + boots/utes + (if available) carry 20-30# sandbag or odd object, rest 2:00, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN or TT): 3 x 300m on 4:30, hold splits within 3-5 seconds

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

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

Post sport and times to comments.


CrossFit Oahu hosts the CrossFit Endurance Seminar July 21-22


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Comments (25)

Pablo
on Thursday, June 14, 2012 at 06:40 pm
100 what?
100 feet? 100 meters? I'm metric by the way :) thanks
Kaitlin
on Thursday, June 14, 2012 at 08:00 pm
RE:100 what?
Pablo-- Everything is labeled. Refer to the workout legend to answer these types of questions http://www.crossfitendurance.com/legend
Rondo
on Thursday, June 14, 2012 at 08:42 pm
Feet
' is feet. Not in the legend.
JRS
on Friday, June 15, 2012 at 03:06 am
Swod & met con
Swod:
Good mornings: 10x3@140lbs; 30sec rest btwn rds

Met con:
10:05 as rxd w/55lbs DBs
I better get an iPad my clients b/c I can't even hold a pencil right now.
JRS
on Friday, June 15, 2012 at 03:41 am
Swod & met con
Swod:
Good mornings: 10x3@140lbs; 30sec rest btwn rds

Met con:
10:05 as rxd w/55lbs DBs
I better get an iPad my clients b/c I can't even hold a pencil right now.
Pablo
on Friday, June 15, 2012 at 04:10 am
I couldn't find
I didn't find the meaning of " ' ". Of course i cheched the legend before i leave this message.

Would you be so kind to explain me? Thanks again ;)
Jon
on Friday, June 15, 2012 at 06:34 am
"'" is Feet
""" is inches

100 feet farmer's walk
Unstoppable
on Friday, June 15, 2012 at 06:40 am
Standard to metric conversion
The proper metric conversion is 1' = .63 km
Fran
on Friday, June 15, 2012 at 06:43 am
Times and question on today's WOD
SWOD: GM 7 sets @ 45#, 1 set @ 55#
could have done more weight, was a bit scared...

WOD: 7:56 with 2 20# DB for front squat (not enought KB) and 1 pood KB in each hand for the farmer carry.

Did the 1.5/1 pood mean total or each hand for the double KB front squat? I thought it was total. 40# total was about right for me I tried the double 1 pood...couldn't even clean them up to position, let alone squat with them :)
Jason dickenson
on Friday, June 15, 2012 at 08:27 am
Wod
RX-7:05
neebs
on Friday, June 15, 2012 at 09:08 am
gps watchs
I was wondering what gps watches any one recommend I would like to start doing the running wods outside. I notice over at Target they are having a sale on the harmony forerunner 110 and a Nike one. Any ideas?
Chris Biles
on Friday, June 15, 2012 at 09:26 am
WOD
Subbed 35# weighted back ext 3x10 (due to posterior knee/hamstring issues)

S&C- 6:35 Rx'd
Alan Pamayo
on Friday, June 15, 2012 at 10:19 am
Endurance Ruck
5 x 1000m; Ruck @44 lbs; Sandbag @22 lbs:
7:09, 7:11, 7:06, 6:52, 6:57

My pace for the 4th round was faster due a dog attacking my sandbag, which protected my hands/arms before the owners ran after him. Nice.
Delfin Neves
on Friday, June 15, 2012 at 10:31 am
1' = 30.48cm or .03048m
You might be thinking of 1km ~ .63mi Unstoppable.

WOD: Subbed 55# DB vice KB. DB do not sit in crook of my arm well.
10:15
jmac
on Friday, June 15, 2012 at 10:32 am
RE: question
Fran, I should've been more precise in the workout description.

The workout was designed to be a 1.5 or 1 pood KB in EACH hand for both parts - FS and farmer's walk.
Posit
on Friday, June 15, 2012 at 11:28 am
Punctuation...it means something
The apostrophe after 100 means feet. If you insist on a metric measurement, call it 30 meters.
Alan Pamayo
on Friday, June 15, 2012 at 12:08 pm
S&C WOD
DE Good Morning 10x2 @95 lbs

WOD as RX'd: 5:08
StacyF
on Friday, June 15, 2012 at 01:15 pm
GPS watches
Go with the Garmin. They have amazing customer support. Written from personal experience.
Brad Williams
on Friday, June 15, 2012 at 03:58 pm
6/15/12 WOD
Strength & conditioning this morning.
Good AM's- 95lb./10sets/3reps 30 rec.
Circuit- 35lb. KB's for Front Squats and 55lb. KB's for Farmer Carries- 8:56 min. Carries were over 100ft. but oh well. Interval bike on dirt roads this afternoon. 9:37,9:53,9:56 minutes. First one had a little road, but other were all dirt. Lifetime Fitness Alpha Comp. Regional tomorrow; ready to roll!
Shawn Burnah
on Friday, June 15, 2012 at 04:07 pm
Sub
Subbed 97pd windmills for good mornings and thought the dbl 1.5's would be too easy so I used dbl 2 poods...ended up with an 8:58 and sore forearms. Fingertip pushups help stretch that back out though.
Pablo
on Friday, June 15, 2012 at 04:07 pm
Thanks
Thank you my friends for the explanation...8:19 Rxd ... It was nasty, no matter if it was metric o imperial :)

See ya.
DougG
on Friday, June 15, 2012 at 06:41 pm
SS Run & Pose Question
Did the SS Run today in my new Saucony Kilkenny XC4 flats ($19.99 at Eastbay.com!)

4:53, 4:54, 5:01

On my last three runs, my calves have hurt afterward. This is new and seems to have come on as I have increased my cadence. I know fram video analysis that my vertical movement is a bit more than desired, but I'm landing on my whole foot and not pushing off my toes. Any thoughts? Video available as MP4 here: http://bit.ly/LiatSG
Jake Fisher
on Friday, June 15, 2012 at 07:54 pm
Daily Results
STRENGTH: Good Mornings (DE) 145#
95# on the bar w/ 50# of chains dangling ;) ... Did 3 explosive movements for 9 sets with 30sec rest between.
>> Lots of strange looks in the box, only our Games athlete (Phil Kniep) occasionally does conjugate based training... Everyone else thinks I'm crazy; I'll take it!

WOD, Scaled w/ 44# dbl KB front squat; used 53# KB in each hand for Farmer's Carry ... 9:51
>> I could get in a safe position w/ the 53# KB in each hand/arm. 44# Was the right amount of difficult/suck factor. I went unbroken on the front squats until the 5th & 6th round. Then went 7/3.

GREAT WOD! Even walked 50-ft up an incline on the return of the Farmer's Carry. Good stuff!
ManfredM
on Friday, June 15, 2012 at 10:03 pm
WODS All Around
Swim WOD: Scaled to 3 x 200m on the 5 minutes as 300m on 4:30 is not doable for this guy.

Strength: Good Mornings 10x3 @ 75#. Question: Anyone have a good youtube link to good mornings with resistance? I had no luck on a quick search at the gym. Thanks in advance.

S&C: 11:21 with 35KBs per hand for front squats and 55kbs for farmers walk. I think I was well over 100 ft in walks but oh well.
neebs
on Saturday, June 16, 2012 at 08:13 am
gps watchs
Thank you stacy for your comment
Comments are closed for this post.