W.O.D.: F S-INT Day 1 Week 5

Monday, July 23, 2012 • EnduranceF S-INT, DE

STRENGTH:

DE: Push Press 12 sets of 2 reps @ 65% of 1RM on 0:45

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


CFE STRENGTH & CONDITIONING WOD:

For time:

Row 1200m

30 Back Squats @ body weight

30 Burpees

Row 1200m

Sub for row is 1000m run. 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): 25 x 25m on 0:45, hold splits within 2-3 seconds

Bike (TUE): 6 x 1/2M, spin/rest 1:30, hold splits within 2-3 seconds

Run (TUE): 6 x 150 m/y Shuttle Sprint on 2:00

C2 Row (TUE): 8 x 250m, rest 1:00, hold splits within 2-3 seconds

Ruck (TUE): 8 x 400m with 20# ruck/vest, rest 2:00, hold splits within 2-3 seconds

150 m/y Shuttle Sprint: Mark off 25 m/y. Complete 3 total laps (down and back = one lap) to equal 150 m/y. Rest remainder of 2:00 and repeat.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 50m on 1:15, hold splits within 2-3 seconds

Bike (WED): 6 x 1/2M, spin/rest 1:30, hold splits within 2-3 seconds

Run (TUE): 6 x 150 m/y Shuttle Sprint on 2:00

150 m/y Shuttle Sprint: Mark off 25 m/y. Complete 3 total laps (down and back = one lap) to equal 150 m/y. Rest remainder of 2:00 and repeat.

Post sport and times to comments.


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Comments (36)

Dusty
on Monday, July 23, 2012 at 01:18 am
Ruck same as Run?
I don't see a ruck short interval WOD. Should I assume the ruck is the same as the Run this week?
Matt K
on Monday, July 23, 2012 at 04:19 am
PP @ 145
WOD as rx 185 BW 16:29
Brian G
on Monday, July 23, 2012 at 04:41 am
3S
Completed my first Olympic Tri after starting CFE four months ago. Stuck to the workouts on this site probably 95% of the time and met my personal time goal. CFE works. Rest day today. Thanks for posting these programs. Back at it tomorrow!
Daniel Smith
on Monday, July 23, 2012 at 06:43 am
3s WOD
GrEat job Brian G!! What was your overall time??

Love the shuttle run!! More of that please?? Maybe some suicides some time to!!
1: 40 sec 2: 39 3: 39 4: 39 5: 39 6: 39
I dunno if that's good or what but we will see if I can get any faster!!
Jim McKnight
on Monday, July 23, 2012 at 07:34 am
Strength and S&C WOD (local box)
Local Box WOD:

10min AMRAP:
5 burpees
10 Med Ball Cleans (20#)
15 Ab Mat Sit Ups
20 Air Squats
= 6 rounds + 4 Air Squats
THEN
Lunge 400m for time:
12:08
THEN
12x2 PP @ 125#. This was a little too light, at least 135# next time.

Shuttle tonight once it cools off.
Alex
on Monday, July 23, 2012 at 08:13 am
Reply to Dusty
It's up there where it usually is. 8 x 400m
styria69
on Monday, July 23, 2012 at 08:21 am
today
PP @ 40 kg
CFE S&C:
4:03 @ 1 km run
2:55 @ 30 back squats @ 60 kg and 30 burpees
4:06 @ 1 km run
Total: 11:04
Alan Pamayo
on Monday, July 23, 2012 at 09:46 am
S&C WOD
DE Push Press 12x2 @140 lbs

WOD as RX'd (Back Squats @190lb): 19:24
Janis Smith
on Monday, July 23, 2012 at 10:10 am
CROSS FIT ENDURANCE TRAINING IN CHARLOTTE NC
THE CROSS FIT ENDURANCE TRAINING THAT I ATTENDED THIS PAST WEEKEND IN CHARLOTTE, NC WAS GREAT!!!!!!!!
MAX AND P.J DID A EXCEPTIONAL JOB AND I WALKED AWAY WITH A TON OF USEFUL INFORMATION. THANKS!!!
Rubens
on Monday, July 23, 2012 at 10:57 am
Row sustitution ...?
Hi, I no have a row machine,or running space. Cant I sustitution with indor cycling with my Clycleops wind...? for example 4-5min at lactate threshold
Savage
on Monday, July 23, 2012 at 11:48 am
S&C WOD
RX'd (185) 17:19 that was a great workout!
Chris Biles
on Monday, July 23, 2012 at 12:01 pm
WOD
DE Push Press @ 120#

S&C Rx'd+ used 185# (bw- 170#) 15:22

Scaled up on squats to see how 185# felt for reps. Local comp in a month has me doing 50 @185#. Gonna be fun!
Van...
on Monday, July 23, 2012 at 12:53 pm
S&C WOD
16:32 @ 175#.
Jason Dickenson
on Monday, July 23, 2012 at 01:10 pm
WOD
DE Push Press @120

S&C-Scaled down squat weight due to a race this past weekend. Legs aren't 100% yet.
@115#-14:04
Jason Dickenson
on Monday, July 23, 2012 at 01:14 pm
My first real CFE test
Been doing CFE strictly since end of May. Ran my first trail race this weekend. 60K. My longest run since May was 10 miles so this was my first legit test of CFE. I'll say if definately prepared me. The one area I was not prepared for was the terrain. My feet and ankles took a beating like no other. Should have spent more time on the trails in preparation but lesson learned. Overall, I'm very happy with my CFE training.
heidi
on Monday, July 23, 2012 at 01:57 pm
WOD
Strength
12x2 @ 40kg
S&C
1100m Run
30 Back Squat @ 65kg
30 Burpees
1100m Run
16:25
Brad Williams
on Monday, July 23, 2012 at 02:25 pm
7/23/12 WOD
Strength & conditioning this morning. 95lbs. for the Push Press which is less, but I wanted to go fast. Circuit; subbed 1K Run for Rowing, squats were at 180lbs- 14:33 minutes. Didn't do the intervals instead I swam open water this afternoon for 45 minutes which will help for my sprint tri Sunday. Solid training day.
Ramon Villaflor
on Monday, July 23, 2012 at 03:32 pm
First time doing a full CFE WOD
Row splits: 44.8-47.9
Push press @ 160
WOD: 16:27 @ 210
Rubens
on Monday, July 23, 2012 at 03:47 pm
S&C mod
Today 6am I m still smoked legs perform the next:

12x2 Pushpress in 30" with 40kg
then

WOD
5min Cylceops 75%HRM
30 Airsquats
30 Burpees
5min Cylceops 75%HRM

2pm

5min Cylceops 88%HRM
30 Backsuats 40kg
30 Burpees
5min Cylceops 88%HRM
14m32s
RCN
on Monday, July 23, 2012 at 04:02 pm
7-23-12 WOD
Great workout!
95lb for the PP
1200m row-5:25
195lb Back Squat-2:12
(30) Burpees - 2:43
1200m row-6:05

Total time = 16min. 55sec.
Dane
on Monday, July 23, 2012 at 04:42 pm
WOD
SWOD-165# PP
S&C-13:35 @ BW 205#
Bryan
on Monday, July 23, 2012 at 05:22 pm
WOD Results
SWOD: used 135 felt good, a little tight

S&C: 16:56 as Rx'd with rows. Squat at 175#.
Chad Brinkley
on Monday, July 23, 2012 at 05:28 pm
3 Sport Run
Jim McKnight: I think we met while I was visiting Columbus Georgia a few weeks ago. Nice to see you on the CFE site!

I did the 3 Sport Run WOD this morning. The shuttle run was cool! 6x150 Shuttle Run on 2:00 (times were consistently between 36-38 Seconds).

My local Box is programming benchmark WODs all week.

Strength: 9x3 Weighted Pull Ups (Body Weight, 6 @ 10, 6 @15, 6 @20, 6@25) + 5 x 25 Meter Band Resisted Sprints

Conditioning: HELEN - 3 rounds of 400 Meter Run, 21 KB Swings @55, 12 Pull Ups. Time was 9:09 RX... a new PR!
kyle t
on Monday, July 23, 2012 at 05:34 pm
wods
AM wod:did 3S run

PM wod:
wendler squat week 1 - 155,165,175x12
DE push press at 105lb
s&c wod - scaled 135lb for squat, broke down into 3x10 with about 15sec rest - 14:26
Bob O
on Monday, July 23, 2012 at 05:42 pm
Raced my first 10K since starting CFE. In training my 10k times oscillated between 49-55 min, previous PR in race was 60 min+-. So this was the first real test to really prove to myself and others( LSD people) that the philosophy of CFE works. Needless to say I completely smoked my record by almost 15 min, ran in 45:36, average km pace was 4:37 (plenty of room for improvement though, next goal is to run in 40 min or less) and on average at 84% HRM. I felt great during the race the last km was a full out sprint, managed to get to 95%.

Thanks to the CFE Team for putting up this website together! Yesterday after race did some recovery and today's wod.

SWOD 100#
S&C: 16:30 @BW 180.

M/23/6'2/180.

Greetings from Ecuador!
zman
on Monday, July 23, 2012 at 06:55 pm
strength, s&c, swim
Push press 12x2 @ 135

S&C wod @ 170
15:02
3:50
3:46
3:06
4:28

Swimming a mile tonight in preparation for oly tri.
Need to gauge where I'm at...

Anyone have any tips on skipping cfe programming sometimes in order to see where I'm at in each sport or should I stick solely to cfe? I know what the site says but how do we ever know where we are if we only swim short intervals? I don't mind doing them Im just curious. Feel like I lose the distance aspect of it....
Thanks
tony
on Monday, July 23, 2012 at 06:56 pm
WoD result
PP @ 115#

Row 1200m,
Scaled Back Squats @ 155# (65% BW)
30 Burpees
Row 1200m
T=18:07

Legs still a little sore from a 22 mi. mountain hike last weekend (+/- 6000 ft. elev gain loss), but felt better after the WoD.
Dio
on Monday, July 23, 2012 at 07:31 pm
S&C Wod:
15:15 @ 175#.
kyle t
on Monday, July 23, 2012 at 07:35 pm
wods
AM wod:did 3S run

PM wod:
wendler squat week 1 - 155,165,175x12
DE push press at 105lb
s&c wod - scaled 135lb for squat, broke down into 3x10 with about 15sec rest - 14:26
SteveK
on Monday, July 23, 2012 at 07:58 pm
WODs
Good work Bob!

12x2 PP @ 135#
S&C WOD, 24:00RX @ 220#. That was a new kind of tough. I'd like to think it was the 102% temp that slowed me down....
Bret
on Monday, July 23, 2012 at 08:10 pm
Press 185, wod 29:11 (squat 160 instead of bw at 340 to keep the pace up, I'm new to cfe)
J├Ârund Rundhovde
on Monday, July 23, 2012 at 11:09 pm
3s swim & wod
Swim in morning.
10x50m all 50m from 48-50s

WOD in afternoon: Scaled a little on squats. BW 68kg, used 60kg. Need to work on that.

Time 17:58
Splits Row 4:57, Squats: 5:49, Burpees: 2:01, Row 4:50 +transition time.


Well done Jason D and Bob O, Very nice PR
neil
on Tuesday, July 24, 2012 at 11:13 am
heavy
165 pp
wod
1900
225 bw squats
Jake Fisher
on Tuesday, July 24, 2012 at 01:00 pm
Daily Results
I know I posted my results last night... Weird.

STRENGTH: Push Press (DE) 105#
>> Rx'd no accommodating resistance; 12 sets of 2 reps @ 65% of 1RM on 0:45

WOD, Rx'd 155# BS, 16:13
>> Row1 4:30, squats broken in 4 sets, burpees unbroken, Row2 4:33

Did some skill work on the rings. Practicing Reverse Muscle-ups; back-roll to muscle-ups...

Then the box did CF Total and I jumped in and worked on Sumo Deadlifts (ME), just to see where I'm at. Plus, my running could use some...

Sumo DL (ME) - 375# Current PR
>> 225(6)-285(4)-315(2)-355-375, probably could've went higher, but didn't want to rail myself.
Ayo Anise
on Tuesday, July 24, 2012 at 02:52 pm
CFE Seminar Charlotte
Max & JP, thank you for a great learning weekend! It was awesome to see the new material and be a part of the group.
MJS
on Friday, July 27, 2012 at 09:17 am
CFE S&C
21 minutes
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