W.O.D.: F L-INT Day 2 Week 4

Tuesday, July 17, 2012 • EnduranceF L-INT

CFE STRENGTH & CONDITIONING WOD:

21-15-9 reps for time of:

Power Cleans, 135/95 pounds

Chest-to-Bar Pull-ups

Post time 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.


Kara Shiffer and Mike Hebe, CrossFit 717 Endurance, after the Catfish Triathlon

Kara, 1st Female Overall

Mike, 2nd Male Overall / 1st in Age Group


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Comments (32)

Brian G
on Tuesday, July 17, 2012 at 05:07 am
3S
C&S: Did 115# to failure and then moved to gravitron pull ups over the three rounds. Made up the remaining PCs with 95# at the end. 14:50. Forearms smoked.

Endurance: did swim wkout. Avg 1:56 over 8 x 100s.
Cameron
on Tuesday, July 17, 2012 at 05:18 am
Endurance WoD
Are the endurance WoDs max effort unless otherwise noted?
Mauws
on Tuesday, July 17, 2012 at 05:44 am
I can only do deadhang pullup on the bar i currently have access to and some advise, if I feel 21 cleans of 135 pounds is too much for me at the moment should I drop some off the weight or rather the reps?
Jim McKnight
on Tuesday, July 17, 2012 at 08:27 am
Run Long Intervals / Strength and Conditioning WOD
S&C WOD: 14:29 RX

Skill based running progression warm up.

1000m run splits: 4:00, 4:20, 4:25

Couldn't string chest to bar pull ups together which slowed me down a lot.

I haven't done repeats like this in a while so pacing was tough.
Jake Fisher
on Tuesday, July 17, 2012 at 09:19 am
Whoa! What a weekend :D
The 2012 CrossFit Games will probably hold a top spot on favorite CrossFit happenings since starting this crazy lifestyle 17 months ago.

Getting to Judge the Masters was a huge blessing and experience like none other. And with that huge responsibility came great rewards -- getting to chill with some of my favorite CrossFit SuperHeros and being able to have All Access anything/everything at the Home Depot Center -- a privilege that I did not abuse; but trust me, I racked up the fist bumps ;)

And this amazing experience also brought with it some exhaustion ... which is why I haven't posted or started up my training since returning yesterday (or over the weekend for that matter). I was awake over 40 hours when I finally went to bed last night. I got about 9 hours of awesome sleep and I still feel a little touch of fatigue. I may or may not train tonight ... We'll see.

It's good to be back -- let's kill it!
Chris Biles
on Tuesday, July 17, 2012 at 09:42 am
S&C
9:51 rx'd
Chris Biles
on Tuesday, July 17, 2012 at 09:52 am
RE: Mauws
If you have access to bands, use them for the c2b pull up effort. Otherwise I'd suggest doing them chin over bar. That's how you're going to get stronger. I did a TON of pull ups when I first started CF before I learned to kip. The kip made me faster once I got it but I built up a LOT of pulling strength in those months of beat downs.

As far as the clean weight- yes, drop the load to something you can manage (uncomfortably) and do the rx'd rep scheme.

And just have fun!
Savage
on Tuesday, July 17, 2012 at 10:05 am
17 July 12
S&C WOD: 12:59 least resistance bands

C2 1250m Splits 5:15, 5:13, 5:25

Lost all pace in 3rd set
Ayax
on Tuesday, July 17, 2012 at 10:22 am
CFE 3S endurance wod run: 6x600 R2 min
T 2:02-2:02-2:02-2:04-2:05-2:02
zman
on Tuesday, July 17, 2012 at 10:48 am
S&C.....ouch
S&C as RX'd
21-15-9
Power cleans (clean from the floor)@ 135
Chest to bar pullups

Total time: 11:35

Wow talk about an ass whoopin'!! That ones gonna leave a mark!
Chris R
on Tuesday, July 17, 2012 at 11:01 am
S&C WOD: 10:23 RX

SS Run: 4:13, 4:09, 4:06
JenJ
on Tuesday, July 17, 2012 at 11:26 am
re: Endurance WOD
As far as I understand it, they are max effort if they are a time trial (TT) or specified as max effort. Otherwise, they are usually written as keeping splits within a certain range. In that case, go as hard as possible that allows you to maintain that 3-5 second range on each interval.
SteveK
on Tuesday, July 17, 2012 at 11:46 am
S&C WOD
Long weekend of watching Crossfit instead of doing Crossfit.

13:55 with regular pullups instead of C2B as the ceiling in our fitness center it too low to do C2B. That was tough.
jmac
on Tuesday, July 17, 2012 at 11:49 am
RE: intervals
JenJ is spot on. We want you to "walk along the cliff, not jump off" as far as intensity is concerned. Hold your splits as close together as possible.

It's similar to strength training: "grinding" out a really awful looking max effort rep isn't ideal. Neither is pounding out several intervals that are too fast and all over the place intensity and technique wise.
Brad Williams
on Tuesday, July 17, 2012 at 12:14 pm
7/17/12 WOD
Interval run this morning. 2:14, 2:16,2:14,2:15,2:13,2:17 min. Really pleased with consistency with the run.

Strength & conditioning in the mid-morning. 95lbs. for the Power Cleans and Kip Pull-Ups- 8:35 min. That really sucked. I was shaking my arms out after each each round. Mobility work later on.

Hopefully, this cold subsides soon and can see if I've made progress with the inhaler I'm using.

Probably doing the intervals on the bike trainer tomorrow so I can watch the TDF in Pyrenees in the early AM.
alfonzo
on Tuesday, July 17, 2012 at 12:15 pm
17 JUL 12
10:31 135lbs
Adam Thomas
on Tuesday, July 17, 2012 at 01:04 pm
WOD
S & C WOD - 9:39 RX

EWOD 1000m run - 5:18, 5:02, 5:03
Ed
on Tuesday, July 17, 2012 at 01:14 pm
Power Cleans
OK, does the bar go to the ground between each and every power clean or do I just go to the hang position and then fling it back up (HA HA)
Darrell
on Tuesday, July 17, 2012 at 01:38 pm
WODs
3S Run:
2:28, 2:29, 2:30, 2:29, 2:28, 2:30
(Felt I could have gone a little harder.)

S&C (due to time contraints did this about 10 minutes after 3S Run)
Rx - 12:26
Dane
on Tuesday, July 17, 2012 at 01:56 pm
WOD
S&C: Rx'd, 9:07
Ruck: 8:55, 8:57, 8:58. Subbed with a 50# ruck.
Dane
on Tuesday, July 17, 2012 at 01:59 pm
WOD
S&C: Rx'd, 9:07
Ruck: 8:55, 8:57, 8:58. Subbed with a 50# ruck.
Chad Brinkley
on Tuesday, July 17, 2012 at 04:19 pm
Run WOD
I did the three sport run WOD yesterday. 800 Warm Up + Drills; 6x600 with 2:00 Rest (intervals were 2:18, 2:14, 2:15, 2:19, 2:15, 2:11); 800 Cool Down + Mobility. Pacing was off...

My local box programmed the 2012 Crossfit Games track triplet for yesterday's WOD. I did a scaled version of it yesterday morning: 3 Rounds of [8 Split Snatch @95 with alternating legs, 10 Chest to Bar Pull Ups, 10 Ring Dips, Run 400] Time was 13:32.

Today was a much needed complete rest day for me. Back at it tomorrow...
jmac
on Tuesday, July 17, 2012 at 04:40 pm
RE: power cleans
Power clean = from the floor

Hang Power Clean = from the hang position
Alfonzo
on Tuesday, July 17, 2012 at 05:02 pm
17 JUL 12
3:34
3:46
3:56
DougG
on Tuesday, July 17, 2012 at 05:31 pm
SS Run
3x 1000m

3:59
4:07
4:06
Bob O
on Tuesday, July 17, 2012 at 05:43 pm
WOD
After mandatory rest post Lasik first WOD since Thursday's Lactate Shuttle, felt good overall.

1000m splits: 4:20 4:25 4:25 felt good to keep the pace + cadence no wild time swings.

S&C as rx'd 14:23 Power cleans where tough and challenging , tried 115# first then a coach at local box checked my form and suggested to go ahead and work with 135# ,needless to say he really made me push myself out of the comfort zone.
bso
on Tuesday, July 17, 2012 at 06:12 pm
Run 3:56ish pace per 1000m

S&C: 8:34 rx'd
tony
on Tuesday, July 17, 2012 at 07:05 pm
CFE Short Interval Run
3x1000m w/2:00 rests
4:22, 4:25, 4:28

I was beating myself up over how much this sucked until I reviewed my previous times on this workout and realized I PR'd on best lap by 11 seconds and kept the intervals close instead of dropping off a lot. Maybe I'm finally getting it.
Richard
on Tuesday, July 17, 2012 at 07:42 pm
Just intervals
4:27, 4:27, 4:40

Still scaling up to a full schedule.
Will
on Tuesday, July 17, 2012 at 09:36 pm
Intervals
SS Run
3:48, 3:43, 3:34

CFE wod
8:33 with 105# power cleans
Jake Fisher
on Tuesday, July 17, 2012 at 10:20 pm
Daily Results
3S/RUN 4x600m w/ 2:00 RI, pace 2-3s splits = 2:03 for 0:17 season PR!
>> 2:07, 2:04, 2:03, 2:03

105'F + 70% Humidity = Ugh!

I scaled the 6 intervals down to 4 for issues relating to volume. I was awake over 40 yesterday and didn't get much sleep while judging the 2012 Games; yesterday I didn't train because of severe exhaustion & today I didn't want to dive back into a full training prescription...

STRENGTH: Floor Press (ME) 175# PR!
>> 95(8),115(6),135(3),155(3),175(2), 20# PR for 2RM on my previous 1RM = LEGIT!

WOD = 8:10, Changed rep scheme: 15-12-9 as weight (135#) is heavier than 65% 1RM ... And wanted a time domain under 10:00
>> felt brutal bc nutrition off & sleep pattern off
JRS
on Wednesday, July 18, 2012 at 05:34 am
S&C
as rx'd-7:47
*my forearms are thrashed*
no time of SS Run; family 1st, ya know...
Comments are closed for this post.