W.O.D.: F L-INT Day 2 Week 5

Friday, July 27, 2012 • EnduranceF L-INT, ME

STRENGTH:

ME: Weighted Towel Pull ups

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


CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

2 Rope Climbs, 15'

9 Burpees

12 KB Swings, 2 pood/1.5 pood

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

"Heavy Tosh"

Choose ONE of the following sports:

Use a weighted vest or ruck.

Swim (THU): 10lbs vest/weight or drag, 3 x (50m/y + 100m/y + 200m/y)

Bike (THU): 30lbs vest, 3 x (1/2M + 1M + 2M)

Run (THU): 20lbs vest, 3 x (200m + 400m + 600m)

C2 Row (THU): 20lbs vest, 3 x (250m + 500m + 750m)

Ruck (OFF): Perform Run workout this week.

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post sport, load and times to comments.

Multi-Sport (3S)

THU is a full 3S rest day.

Swim (SAT or Tempo) 6 x 200m TT, rest 2:00 between each or 1000m @ 95% of 1000m TT pace

Bike (SUN or TT) : 4 x 5k, spin/rest 2:00 between, hold splits w/in 3-5 seconds or 90 minute TT

Run (FRI): With 20lbs vest, 3 x (200m + 400m + 600m)

Note: For run, rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.


Oliver Soulas, Transalp Mountain Bike Race Finisher. One happy German.


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Comments (18)

Alan Pamayo
on Friday, July 27, 2012 at 09:24 am
3S Run
Run: 20lbs vest, 3 x (200m + 400m + 600m)

1. 0:38, 1:37, 2:42
2. 0:42, 1:42, 2:41
3. 0:43, 1:43, 2:39
Dane
on Friday, July 27, 2012 at 09:58 am
WOD
Chins-100#x3, 70#x6, 25#x12
WOD-Subbed 12 towel pullups for the rope climbs.
5:58
Delfin Neves
on Friday, July 27, 2012 at 10:01 am
WU: 15.4# WB @ 12' target, hip mobility work.

Strength:
5x BW
3x 34# vest
2x 34# vest + 25# plate tucked in top
1x 34# vest + 35# plate on ill fitting belt

WOD:
Subbed 3x 12'x2" rope climb, 70# DB for KB
1 hand touch at top of climb, full dismount after coming down.
7:49
Kieran
on Friday, July 27, 2012 at 10:57 am
3S run
20lb vest 3 x (200m, 400m, 600m)-
0:51, 1:31, 2:26
0:51, 1:36, 2:25
0:54, 1:47, 2:38

I've never run with 20lbs before. Controlling the lean was tough, and I had a hard time getting going.
zman
on Friday, July 27, 2012 at 11:55 am
strength & s&c
Strength
2x25
2x45
2x70
2x80
1x85
1x90
1x95

WOD
Subbed 15 towel pullups first round did seesaw then said hell naw to dat just did regular towel pullups
6:55
Grant
on Friday, July 27, 2012 at 12:21 pm
Friday WOD (ruck)
ME towel pull ups: 2reps 90lbs

WOD (subed towel pull ups with knees to elbows 6 reps to one climb)

4 min
Chris Biles
on Friday, July 27, 2012 at 12:52 pm
WOD
You got us today! We don't have a rope. We've been following CFE only for the last 3-4 months and have loved it! Today we had to resort to another WOD. We could've done the towel pull ups but elected not to. I don't normally like to see others posting their "super-secret squirrel hybrid" program on forums but I've been posting all my workouts here and today will be no exception.

We did a personal Hero WOD at our box, CrossFit Waxahachie.

http://www.crossfitwaxahachie.com/2012/07/friday-7-27-12/

Sarge

On the minute:

Complete 5 burpees and perform max rep (95/65#) power cleans every minute.

The goal is to complete 100 total power cleans.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many power cleans as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep power cleans and so on until you reach 100 total power cleans.

Time- 10:48

All that said, thanks for the programming you do at CFE. We're really benefiting from it and can't wait to hit the cert in November!
Brad Williams
on Friday, July 27, 2012 at 02:20 pm
7/27/12 WOD
Interval swim today. 4:08,4:04,4:06,4:02,4:05,4:06 min. Really happy with pacing on this WOD. 21:46 3 mile run after which felt pretty easy too. Hopefully this is a good sign asthma is under control finally. Did the Box Squat and some core work because I've been neglecting my strength this week some. 12 inch Box- 135/10 reps, 160/8 reps, 175/5 reps, 185/3 reps,
210/1 rep. That was hard never really got that low on squats before. Hamstrings and calves are kinda feeling this one, but nothing a little MWod can't help. Rest tomorrow, Island Lake of Novi Sprint Tri on Sunday. Hope I can string a descent race together.
alfonzo
on Friday, July 27, 2012 at 03:14 pm
27 JUL 12
7:49 towel pull ups 15 per ascend
and 1.5 pood kettlebell.
Rubens
on Friday, July 27, 2012 at 04:19 pm
S&C mod
Today with IF18h

ME Towel Pullups 5,4,3(10kg) 2,1(15Kg)

S&C
10 Rounds
5 Pullups chest to bar
10 Burpees
15 KB swing American (12Kg)
21m32s
Chad Brinkley
on Friday, July 27, 2012 at 05:35 pm
Nicole
I am racing tomorrow and I didn't want to do a full taper. My compromise was to only do one WOD today. NICOLE was programmed by my local box this morning. First time doing this WOD. 20 Minute AMRAP of 400 Meter Run and Max Rep Pull Ups. I ended up getting 8x400 Meter and 112 Pull Ups RX.
alfonzo
on Friday, July 27, 2012 at 06:13 pm
27 JUL 12
7:49 towel pull ups 15 per ascend
and 1.5 pood kettlebell.
alfonzo
on Friday, July 27, 2012 at 06:24 pm
27 JUL 12
Run with 37lb sandbag
(20lbs seemed too easy)

1:00 200
1:55 400
2:58 600
:50 200
2:03 400
3:06 600
:56 200
1:53 400
3:01 600
Alan Pamayo
on Friday, July 27, 2012 at 06:30 pm
S&C WOD
ME: Weighted Towel Pull ups 2RM: 45 lbs

WOD RX'd: 6:13
Brett Dean
on Friday, July 27, 2012 at 06:32 pm
WOD
Towel PU's, 2-2-2-2-2
Results: 10-25-45(1-F, PR-1RM)-30-35(PR-2RM)

S&C:
Subs:
- 30 Sit-ups for rope climbs
- Russian DB swings, 20#'s (No KB's, low ceiling. :P)
Results: 5:32
Jake Fisher
on Friday, July 27, 2012 at 08:25 pm
Daily Results
HEAVY TOSH = A wicked experience ;)
13:17 TOTAL / Splits below:
0:39,1:14,1:54
0:35,1:16,2:16
0:35,1:16,2:18
Crazy intense! Right calf lit-up hardcore in the "spot" - I'm sure the weight had nothing to do with it ;)

Used HEAVY TOSH as my warm-up for the CFL WOD, which is subbed for STRENGTH:

For Time:
10 Muscle-ups
100 Push Press, 75#
Run 1000m
Rx'd = 11:33, killed the run! catch a guy who went out 2:00 ahead of me ... The run was actually ~1200m

Then the CFE WOD, Rx'd = 6:28
>> Rope Climbs were the limiting factor, no rest between movements from unbroken burpees->KBS
Charlie Douthwaite
on Saturday, July 28, 2012 at 07:54 am
Weighted towell pullups 75# 5x2
wod 5:30
Darrell
on Saturday, July 28, 2012 at 02:02 pm
Tosh
Wearing my body armor (approximately 40 lbs)
59, 1:54, 3:02,
60, 1:59, 3:08,
59, 1:56. 3:06
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