W.O.D.: F L-INT Day 1 Week 4

STRENGTH:

ME: Floor Press

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 8:00 of:

8 Dumbbell Push Press, 35/20 pounds per hand

50 Double Unders

8 Burpees

Post rounds to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

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

Bike (TUE): 6 x 2M, spin/rest 2:00 between, hold splits within 3-5 seconds

Run (TUE): 3 x 1000m, rest 2:00 between, hold splits within 3-5 seconds

C2 Row (TUE): 3 x 1250m, rest 2:00 between, hold splits within 3-5 seconds

Ruck (TUE): 3 x 1M with 35# ruck/vest + boots/utes, rest 2:00 between, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

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

Bike (WED): 6 x 2M, spin/rest 2:00 between, hold splits within 3-5 seconds

Run (TUE): 6 x 600m, rest 2:00 between, hold splits within 2-3 seconds

Post sport and times to comments.


Brian MacKenzie coaching the importance of head and neck positioning during the CrossFit Experience

2012 Reebok CrossFit Games


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Comments (30)

Jörund Rundhovde
on Sunday, July 15, 2012 at 11:37 pm
Difference in running distance on 3 sport
How come the distance is the same for all sports in SS and 3S exept for the running? Curious as I could not find any info else about this.
Thanks for a great resource. Keep it comming :)
zman
on Monday, July 16, 2012 at 06:08 am
Strength & S&C
Did the 3S Run last night about 9 pm....Lactate Shuttle made me want to cry.

Did todays WOD this a.m.

Strength: ME BB Floor Press
205x5
225x5
235x3
245x1

Rested 6:00

then
S&C
AMRAP 8:00
8 DB Push Press @ 35
50 DU's
8 Burpees

Total Rounds: 3 + full set of Push Press


That was GOD AWFUL. Did not think it would be that hard....need to cut out the cigars!!!!!
JRS
on Monday, July 16, 2012 at 07:01 am
Strength + S&C
Strength: 3RM=250lbs

S&C:
2rds+50+4
Couldn't chain the DUs together if my life depended on it; not happy at all; My momma said they'd be days like this... :(
Jason dickenson
on Monday, July 16, 2012 at 08:34 am
Wod
RX. 3 rounds plus 8 push press.

Gotta work on double unders.
Kieran
on Monday, July 16, 2012 at 08:44 am
race result
Sprint tri on Sat. 400m/10.2M/3.2M
1:05:01 5/12 in age group
Not quite where I want to be on a flat course, but I picked up 3 minutes over last year in this race which is a sprint distance PR.
Chris Biles
on Monday, July 16, 2012 at 09:42 am
WOD
Floor Press 175x3, 185x3, 195x3, 205x2, 205x1

S&C 4 rnds +25 du rx'd
Brad Williams
on Monday, July 16, 2012 at 10:26 am
7/16/12 WOD
Interval swim this morning. 1:53,1:56,1:56,1:57,1:55,1:54,1:55,
1:55 min. Did the circuit in the mid- morning because all the racks were being used. Subbed Tuck Jumps for DU's-
3 sets+8 Push-Press+21 Tuck Jumps.

I was Diagnosed with Exercise Induced Asthma, now I have an inhaler and it seems to be helping. I know more tomorrow after running because that is where it affects me greatly. If anyone has an info. on how they adapted to it or when they take their puffs please post. I would like to know get an idea of how long it may take me to adapt. Thanks a lot.
Conor
on Monday, July 16, 2012 at 10:39 am
Floor press demo
Great WOD today, really looking forward to it.

Can you post a link on the floor press, ive actually never done one before and just want to ensure my technique is spot on.

cheers

Conor - in beautiful BC.
alfonzo
on Monday, July 16, 2012 at 11:15 am
16 JUL 12
135x5
155x5
175x3
195x2
195x2

2 rounds plus 8 push presses, 36 tuck jumps
Kaitlin
on Monday, July 16, 2012 at 12:24 pm
RE:Difference in running distance on 3 sport
There are differences in distances on the SS and 3S wods on different sports different weeks because 3S has more volume because they are doing 3 sports.
Savage
on Monday, July 16, 2012 at 12:56 pm
WOD
135x5
185x2
225x2
245x2
255x2

Possibly could have gone up but was too chicken to bail...

Did 3 regular jump ropes for every 1 DU.

2 rounds + 8 PP + 150 Jump Rope.

Didn't think the DU and JR would be so time consuming.
Brian G
on Monday, July 16, 2012 at 01:10 pm
3S
Strength:
100x20
190x1
220x1
225x1

S&C:
2 rounds plus 8 DB pushpress and 20 tuck jumps (sub'd tuck jumps for dbl unders)

Endurance:
Did bike workout on Keiser spin bike. 6 x 2 miles was about 4 minute iterations at level 14, 200Ws.
Darrell
on Monday, July 16, 2012 at 01:47 pm
S&C
Floor Press: 155 x 2, 175 x 2, 195 x 2, 205 x 1, 205 x 1
Then, 2 rounds + 8 push press and 1 tuck jump.
Daniel Smith
on Monday, July 16, 2012 at 03:12 pm
Run intervals
Did the 6x600's and they were exactly how I like my 600's grueling and painful!! Hah I am please with the finish but not so much the times
1:57 1:54 1:54 1:59 2:00 2:15. Maybe I sarted out to fast i dunno. either way I'm done and happy.

Question: does any one use any type of energy supplements? Or testosterone booster??
Adam Thomas
on Monday, July 16, 2012 at 03:24 pm
WOD
Floor Press:

I worked up to 1 rep of 285. Didn't have a spot so I stopped there.

WOD:

2 rounds + 48 DUs

Shoulders were spent.
Charlie Douthwaite
on Monday, July 16, 2012 at 04:24 pm
S&C 185 x3

WOD 5 Rounds
Slowturtle321
on Monday, July 16, 2012 at 04:33 pm
True to name!
Had to do swim and CFE w/o together. Only 2 rnds + 4 pp!
Kyle
on Monday, July 16, 2012 at 05:58 pm
WOD
6*600m run- 2:12, 2:15, 2:20, 2:24, 2:28, 2:20....that was pretty awful

S&C- 275 2RM. WOD- 3+ 30 DU
Christian
on Monday, July 16, 2012 at 06:01 pm
Yuuuuuup!
Floor Press, 185x2, 205x2, 225x2, 225x2, 230x1

S&C, 6 rounds
Jason Tebedo
on Monday, July 16, 2012 at 06:12 pm
Strength Training
I've been doing the Wendler 531 program in conjunction with the CFE programming and noticed they fit together really well. Is this coincidence or just chance?

Also did CFE have any athletes in the games this year?

Thanks!
Stephen B
on Monday, July 16, 2012 at 06:19 pm
Not great
3 rounds (- 3 burpees). Lots of room for improvement.
Jörund Rundhovde
on Monday, July 16, 2012 at 06:27 pm
3 sport swim
Thank you Kaitlin.
Swims between 1:52 and 1:56
Could not make wod today. Did some barefoot running and techinique work instead.
Jim McKnight
on Monday, July 16, 2012 at 07:13 pm
Strength and Conditioning WOD
20 minute AMRAP:
8 T2B
10 Hand Release Push Ups
12 Ab Mat Sit Ups
25m overhead walking lunge with 45#

7 + 2 push ups
tony
on Monday, July 16, 2012 at 07:15 pm
Modified WoD
On travel this week, so I did a hotel mod to the S&C WoD:

AMRAP in 8:00 (50 Tuck Jumps, 8 Burpees) - 2 Rounds + 22 TJs

100 Push-ups subbed for floor press (4 sets of 25 w/rest as needed - 1st two unbroken)
David Sanders
on Monday, July 16, 2012 at 08:30 pm
1st Posting
Strength:
3 of 205
2 of 225
2 of 225
2 of 245
2 of 245

rest 8:00

S&C
6 and a 1/2 rounds
Stopped at 26 DU's on 7th round.

Did endurance earlier and sucked, time avg for all 3 was 4:21
Endurance WOD
on Tuesday, July 17, 2012 at 07:37 am
Darrell
Row:
4:48, 4:47, 4:48
Jake Fisher
on Tuesday, July 17, 2012 at 09:21 am
Great photo!
Oh, that "volunteer" looks familiar ;) Thanks to whoever snapped that photo! (Kaitlin?)
Oscar
on Tuesday, July 17, 2012 at 09:51 am
3S Run @ WOD
Did yesterdays Crossfit WOD
ME Floorpress: 10x40kg, 8x50kg, 6x60kg, 3x70kg, 0x80kg, 1x75kg

Metcon: 4 rounds + 2 reps. Having problems with the DU and had to do them in sets of five reps.

Running skill progression & long intervalls
4 x 90s @ 101 bpm
1 x 6 min @ 92 bpm
6 x 600 m (2.12, 2.12, 2.10, 2.17, 2.22, 2.15)

https://www.polarpersonaltrainer.com/shared/exercise.ftl?shareTag=c8e8e52d28e319b7179b2b237194749a
Kaitlin
on Tuesday, July 17, 2012 at 11:43 am
RE:Great photo!
Jake--
Yes I did
Cookie
on Tuesday, August 07, 2012 at 05:24 am
Strength: 245lbs 2RM

S&C 4rds Rxd
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