W.O.D.: F L-INT Day 2 Week 6

Tuesday, July 31, 2012 • EnduranceF L-INT

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 10:00 of:

Swim 25m/y

10 Burpees

Post rounds to comments.

Note: If you do not have access to a pool, then sprint 100m.


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): 8 x 100m TT, rest 2:00

Bike (TUE): 6 x 2M TT, spin/rest 4:00

Run (TUE): 3 x 1M TT, rest 4:00

C2 Row (TUE): 3 x 1500m TT, rest 4:00

Ruck (TUE): 3 x 1M TT with 45# ruck/vest, rest 4:00

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

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

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

Note: For swim/bike, 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.

Run (TUE): 10 x 100m, rest 0:45, hold splits within 2-3 seconds

Post sport and times to comments.



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Comments (27)

Alan Pamayo
on Tuesday, July 31, 2012 at 07:02 am
Endurance Ruck
Ruck 3 x 1M TT @45 lbs: 10:09, 10:45, 10:42
ammulder
on Tuesday, July 31, 2012 at 09:47 am
Today's Run
3x1 mile TT, 4:00 rest, with Sean and Sarah in the double jogger, in my slightly rolling neighborhood

TT Mile 1: 5:56
TT Mile 2: 5:58

After that I was too overheated for a third TT, so:

Mile 3: 8:12
Alan Pamayo
on Tuesday, July 31, 2012 at 10:22 am
S&C WOD
WOD (w/100m Run): 8 Rounds + 2 Burpees
Josh M
on Tuesday, July 31, 2012 at 10:26 am
3S
10 sets of 100 m
14-17 seconds. intervals #8-10 were hard to keep under the time. All done on a slight hill.
Rory
on Tuesday, July 31, 2012 at 10:52 am
WOD Results
1st Day with the programming.

S&C 6 Rounds + 1 Burpee

Ruck
13:00; 11:40; 12:01
Gant
on Tuesday, July 31, 2012 at 10:52 am
Ruckin
Ruck 3 x 1M @ 45lbs
8min
8:20
8:25
Rory
on Tuesday, July 31, 2012 at 10:53 am
WOD Results
1st Day with the programming.

S&C 6 Rounds + 1 Burpee

Ruck
13:00; 11:40; 12:01
Kieran
on Tuesday, July 31, 2012 at 11:54 am
3S run
10 x 100m, 0:45 rest - 16-19 s
Johnnie Elder
on Tuesday, July 31, 2012 at 12:54 pm
S&C WOD
6 rounds as RXd
Jim McKnight
on Tuesday, July 31, 2012 at 01:17 pm
2x1 Mile TT
7:16, 7:22

Local Gym:
Strength:
Press 3-3-3-3
135-145-155-165(f)

75lb Push Press x 1 Minute
35 Reps

10 rounds for time of:
10 push ups
10 abmat sit-ups
10 air squats

8:24
Jason dickenson
on Tuesday, July 31, 2012 at 01:33 pm
S&C wod
Loved thus WOD. I tell people all the time, I would never show up at a gym and do the stuff I do with crossfit. We definately got some stairs today at the pool.

RX-7 + swim
alfonzo
on Tuesday, July 31, 2012 at 02:24 pm
31 JUL 12
4 rounds @ 50m
Charlie Douthwaite
on Tuesday, July 31, 2012 at 02:58 pm
burpess on the pool deck, I love it!
Rubens
on Tuesday, July 31, 2012 at 03:30 pm
No Burpees Today
In AM 5x3km rest 1km in Road bike 6:03,6:42 against wind and hilly terrain 4:15, 4:04 and 4:01

In PM

A)DROM

B)5 rounds
20 Pushups
20 Airsquats
20 GoodMornings

In 20min
20 Situps
20 KB Swings 12kg
Delfin Neves
on Tuesday, July 31, 2012 at 03:33 pm
Pool maintenance, subbed 100m ~16.5m shuttle run. The constraints & poor repair of my gym left little choice.
8 + 5m

Run: 100m, full heat conditioning gear. Odds on a slight incline, evens reversed.
17.57
15.19
16.66
15.76
16.83
15.59
16.89
16.01
17.10
16.60
Not my best, not my worst.
Brad Williams
on Tuesday, July 31, 2012 at 04:04 pm
7/31/12 WOD
Did Spin class this morning on the bike for 1 hour, then 3 x 1 mile on the treadmill because it was storming this AM and I couldn't get outside to do the sprints. 8.3 mph for all 3 intervals.

Did the Alpha Bootcamp Class at Lifetime this afternoon. It was fun. Nice to train with a group for once.
Chris H.
on Tuesday, July 31, 2012 at 04:50 pm
7/31/12
3x1m

5:28, 5:52, 6:12
DougG
on Tuesday, July 31, 2012 at 04:53 pm
SS Run
3x 1mile
6:53, 6:58, 6:57
Working on pacing for a sub-7:00/mile 5k.

Also dealing with some runner's knee. Boo.
Russell
on Tuesday, July 31, 2012 at 05:28 pm
Ruck
TT 3 x 1 mile

9:45, 9:57, 10:11
JRS
on Tuesday, July 31, 2012 at 05:28 pm
S&C /SS row
S&C: 7rds+100m+4 burpees

SS Row-6:17/6:19

Had a choice of either doing the 3rd or get left by the wife...needless to say I'm not getting left
alfonzo
on Tuesday, July 31, 2012 at 05:50 pm
31 JUL 12
Run ss
6.21
6.30
6.48
Chad Brinkley
on Tuesday, July 31, 2012 at 06:00 pm
Swim WOD
I did the three sport swim WOD this morning:
800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), Heavy Tosh - 3 x [50, 100, 200 with a t-shirt on; times were 49, 1:42, 3:42, 50, 1:45, 3:39, 52, 1:47, 3:46], 200 Cool Down + Mobility. The t-shirt felt a lot heavier than I expected it would.

This afternoon, I did a scaled version of LINDA for strength and conditioning. My current body weight is 165.

For time... 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of...
Deadlift @225, Bench Press @150, Squat Cleans @115. Total time was 39:16.

I know the time was slow, but I considered it a personal victory to finish the workout without dropping weight off any of the three bars or scaling the squat cleans to power cleans.
Jake Fisher
on Tuesday, July 31, 2012 at 07:53 pm
Daily Results
No pool access; worked 11.5 hrs today so I couldn't get to the lake either...

Box Squat (DE) 105# Rx'd 2 reps on 1:00 for 10:00

Programmed a Gymnastics WOD for my athlete today that I actually tackled as well...

EMOM 10:00 of...
1 Rope Climb, 15'
3 HSPU, strict
1 Muscle-up
= 9 Rounds, couldn't complete 9th MU for 2:00 (end of the 10:00 cap)

My athlete who is way stonger than me only made it 8 Rounds... Might've had something to do with the 2nd Day of Short Tosh rowing ;D
tony
on Tuesday, July 31, 2012 at 08:41 pm
WoD result
Subbed 100m run for swim - 7 rounds + 10m

5 mile group run earlier in the day (44:42)
RRR
on Tuesday, July 31, 2012 at 08:49 pm
First day for this endomorph, endurance wannabe...

6 rounds + 1 Sprint

Run TT 3x1M
9:06
8:53
8:59
Ryan Decker
on Wednesday, August 01, 2012 at 06:35 am
Time Trail Results and Questions
Pushed my son in stroller around neighborhood.
6:22
6:45
7:02

What constitutes good time trial times? How much drop-off in time, if any, should be expected? How should I interpret my times for gauging my interval training times (400, 800, etc)?

Thanks.
Dave
on Wednesday, August 29, 2012 at 07:20 am
Run:
6.31
6.16
6.50 (broke down 200m from the end)

WOD: 9 Rounds (100m sprint)
Comments are closed for this post.