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

Friday, August 03, 2012 • EnduranceF S-INT, ME

STRENGTH:

ME: Sumo Deadlift

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:

7 Power Cleans, 135/95 pounds

21 KB Swings, 1.5/1 pood

28 Double Unders

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Max Effort Hill Sprints "At Speed"

Choose ONE of the following sports:

Swim (THU): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

C2 Row (THU): 10 x 30 seconds all-out "hill sprint", rest 2:00 between each rep, damper setting is athlete’s choice

Ruck (THU): 10 x 30 seconds all-out hill sprint with 25# ruck/vest + boots/utes, rest 2:00 between each rep

At Speed: For bike, run, row, and ruck come into each sprint "at speed" to maximize 30 seconds

Post sport, incline and distances to comments.

Multi-Sport (3S)

Max Effort Hill Sprints "At Speed"

Choose ONE of the following sports:

Swim (FRI): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SAT or Tempo): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SUN or TT): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

At Speed: For bike and run come into each rep at full speed to maximize 30 seconds.


Congratulations to our friends Erin Cafaro and the entire US Women's Eight Rowing Team on winning their second consecutive Olympic Gold Medal


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Comments (20)

ET
on Friday, August 03, 2012 at 03:02 am
@AFG
rx'd
8:12

SSG J
subbed PC @ 115lbs
Single Unders @ 90reps
7:05
JenJ
on Friday, August 03, 2012 at 05:58 am
Women's 8
What a great race. Mary Whipple is da bomb. Good luck finding another coxswain like her.
Brad Williams
on Friday, August 03, 2012 at 06:30 am
8/3/12 WOD
Interval swim this morning. Used a pull buoy, but no paddles. 30-33 meters each set. Sumo Deadlift 15-20 minutes after. 205lbs./5 sets/5 reps.

Bike in the AM tomorrow and probably run in the afternoon because we might be getting some major storms here Sunday.

Saw the Women's 8's team on the Today Show this morning. Wish they would've spent a little longer than 1 minute interviewing them. Nice to see athletes that aren't from the major Olympic sports (swimming, gymnastics, volleyball, track) get profiled.
Jason dickenson
on Friday, August 03, 2012 at 08:51 am
Wod
RX-8:59
Brad Williams
on Friday, August 03, 2012 at 09:25 am
Spell Error
That was suppose to say "Wish they would've spent a little longer than 1 minute interviewing them (USA Women 8's Rowing Team)". Sorry about the error.
Rhett
on Friday, August 03, 2012 at 11:11 am
WOD
Sumo's
225x3
225x3
235x3
235x3
245x3

Rx
7:26
Zac D
on Friday, August 03, 2012 at 11:42 am
Wod
320 sumo
7:29 Rx
SteveK
on Friday, August 03, 2012 at 01:08 pm
WOD
Sumo 340x3
13:00 Rx. DUs once again. Maybe I should practice?
Chad
on Friday, August 03, 2012 at 01:34 pm
Sumo -> 135x2, 155x2, 165x1

12:40 (PC scaled way down 70#)
Rubens
on Friday, August 03, 2012 at 02:03 pm
S&C
Today:

A)DROM

B) 3rounds
20 pushups one leg rise
20 situps con twist KB 12kg
20 KB swings 12kg
20 KB Deadlift 12kg

C) ME Deadlift
5,10 40kg
5,8 50kg
3,3 70Kg

D) 3 Rounds

7 Power Clean 40kg
24 KB swing hand alterning
10 Burpee+Pullup
Alan Pamayo
on Friday, August 03, 2012 at 02:34 pm
S&C WOD AND 3S Run
Early AM ... Hill Sprints RX'd

Afternoon ...
ME Sumo DL: 375x2
WOD RX'd: 7:08
Charles
on Friday, August 03, 2012 at 03:17 pm
20120803
ME: 365x2

WOD: 6:04
Pablo Medina
on Friday, August 03, 2012 at 03:44 pm
140 pounds sumo

7:36 Rx
tony
on Friday, August 03, 2012 at 04:33 pm
WoD result
SDL: 2RM 185-205-225-235-245-255(1)

T=9:03 as RX'd - proud of myself because this is my first WoD doing all DU's

SteveK - don't give up on the DU's - add DU practice as skill work to warm-up and close out the WoDs until you get it. It took me a loooong time, but you'll eventually get it.
Chad Brinkley
on Friday, August 03, 2012 at 05:10 pm
Swim WOD
I did a modified version of the 3 Sport SWIM WOD this afternoon. The pool I swim in was crowded and I didn't think it would be OK to end my intervals in the middle of the pool. As a result, I decided to do distances rather than times on this workout. 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 10x50 "Hill sprints" with paddles & buoy (intervals were 41-43 seconds); 300 Cool Down (200 Freestyle, 100 Breast Stroke)

This morning, I did the local S&C WOD:
Strength: 7x2 Deadlift (205. 225, 245, 265, 275, 285, 295) with 7 Strict Pull Ups between each set.

Conditioning: For max reps.... 1 Minute Deadlift @225, 2 Minutes Ring Dips, 3 Minuted Bar Facing Burpees, 4 Minutes Calorie Row. 156 Reps RX.
JRS
on Friday, August 03, 2012 at 06:18 pm
Strength + S&C
Strength:
Sumo Deadlift: 315x3,405x3,475x2,475x2

S/C: 7'41" as rxd
*whew*
T-Bake
on Friday, August 03, 2012 at 07:38 pm
1st official Crossfit workout!!
135kg sumo - All the weight I own. Will have to use gym more often on Strength workouts.

S&C WOD
subbed KB swings with single arm 25 lb DB swings (don't own a KB yet)
8:50
Jake Fisher
on Friday, August 03, 2012 at 07:54 pm
Daily Results
Row Hill Sprints, Rx'd 1540m TOTAL
151-153-153-157-151
153-156-157-156-153
Average Watts: 384

Sumo DL (ME) 375#, current PR, rowing insured no new PR
=135(8)-225(6)-275(4)-315-365-385F-380F-375

No WOD tonight bc I wasn't feeling "right" after 12 hrs of work & killing myself on the C2 & not doing as well as when I rowing hardcore during the winter.
Chris H.
on Friday, August 03, 2012 at 08:49 pm
S&C
320x2 Sumo DL

WOD 10:58 scaled up to 155# for cleans
Darrell
on Saturday, August 04, 2012 at 12:09 pm
Hill Sprints on Rower
Damper on 10, Drag Factor 185

1560 m total: 160, 156, 157, 157, 156, 152, 154, 156, 157, 157.

Lost my form a bit on rounds 6 and 7, but regained in the end.
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