W.O.D.: F S-INT Day 1 Week 7

Monday, August 06, 2012 • EnduranceF S-INT, ME

STRENGTH:

ME: Push Press

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


CFE S&C WOD:

As many rounds as possible in 9:00 of:

10 Handstand Push ups

12 Box Jumps, 24"/20"

Row 250m

Note: Athlete must step down from the top of the box before beginning the next rep. No "rebounding."

Post rounds to comments. Sub for row is 200m run.


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): 20 x 50m on 1:45, hold splits within 2-3 seconds

Bike (TUE): 8 x 1/4M, spin/rest 2:00, hold splits within 2-3 seconds

Run (TUE): 8 x 300m, rest 2:00, hold splits within 2-3 seconds

C2 Row (TUE): 6 x 500m, rest 2:00, hold splits within 2-3 seconds

Ruck (TUE): 10 x 400m with 20# ruck/vest, rest 2:00, hold splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 25 x 25m on 0:45, hold splits within 2-3 seconds

Bike (WED): 5 x 1/2M TT, spin/rest 3:00

Run (TUE): 6 x 300m, rest 2:00, hold splits within 2-3 seconds

Post sport and times to comments.


CrossFit Inception Endurance hosts the CrossFit Endurance Cycling Seminar November 17-18


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Comments (35)

Chris
on Sunday, August 05, 2012 at 06:08 pm
3 fuel
What are the directions for 3 fuel? For example do I mIx it with a certain amount of ounces of water? I didn't see any mixing directions on the bag. Also, is there anything healthy that I could add to it to help the taste. The flavor is really awful. On the other hand I do like using it so far.
Evan
on Sunday, August 05, 2012 at 07:02 pm
Off Season and Prioritizing Strength
I've always been a (traditional) endurance athlete, but I switched to CFE about three years ago and have been very happy with it. As of late, I've gotten the CF bug and have a strong desire to compete in some local crossfit competitions, however I am nowhere near strong enough.

I'm fine with putting endurance on the back burner, but I don't want to stray too far from endurance sports, as I know I will come back to them sooner or later.

My question: how should a CFE athlete go about getting stronger? Should I add in extra strength work and cut back on the sport specific endurance WODS (i know, don't F*ck with the program!) or, temporarily switch to an entirely new program (The Outlaw Way?).

My only hang up with the latter option is that I'd really like to ride and run more than following the Outlaw program would allow for, but perhaps it's a matter of not being able to expect huge strength gains while improving (or maintaining) endurance...

Thoughts? If email is better, hit me up at evan(dot)Piche(at)gmail(dot)com
-Thanks
Kaitlin
on Sunday, August 05, 2012 at 07:04 pm
RE:3Fuel
Chris-- I mix 2 scoops with 10oz of water which works fine. How much water you mix it with will depend on the consistency you are looking for. You'll need to experiment with adding something to it to see what works for you. You may need to experiment with how much water you mix it with. It's a clean& pure product so one of the trade offs is not having a candy taste. Slight vanilla/coconut taste
Chris
on Sunday, August 05, 2012 at 08:31 pm
3 fuel
Kaitlin, do you take it every day or only before a strenuous workout?
jmac
on Sunday, August 05, 2012 at 08:35 pm
RE off season
Evan, scaling back the CFE work to focus on CF competition is fine if that is your focus. Find a program that you think you will give you what you're looking for. Make sure it addresses your weaknesses. Outlaw and several others are good - it just boils down to what works for you and your goals.
J-P
on Monday, August 06, 2012 at 04:30 am
RE off season
Evan,
A good option for strength focus for you could also be crossfit football. You could add in CFE intervals/Tempos twice a week in place of Tue and Sat DWODS. I hear some people do that successfully (also see http://talktomejohnnie.com/crossfit-football/2011-recap for "longer runs")
Rhett
on Monday, August 06, 2012 at 05:37 am
Questions
Since we're in question mode this morning: I'm a bigger guy (6'2"/255) that had been doing a standard lifting routine and running 17-22 miles per week. I want to change that up so I am trying CFE.

I've never been an endurance athelete but am interested in getting into those sports on a more competitive basis.

Anyhow, I would also like to drop about 20 lbs over the next 3 months. Is CFE (w/ good diet obviously) geared toward that?
Thanks!
Ross
on Monday, August 06, 2012 at 07:12 am
Wod
Push Press: 145 2rm

S&C: 4 rounds + 4 reps
Kaitlin
on Monday, August 06, 2012 at 08:13 am
RE: 3Fuel
Chris--
I use it daily.
Charles
on Monday, August 06, 2012 at 08:17 am
08.06.12
ME: 155, 175, 185, 190, 191

S&C WOD: 3rds Rx'd
Kaitlin
on Monday, August 06, 2012 at 08:18 am
RE:Questions
Rhett-- Other factors that will come into play is your body composition and your current nutrition, sleep, energy levels. Making a change in training methods there will be an adaptation phase as your body may be using different energy pathways and learning how to fuel your body using those pathways. If you are making changes to your nutrition there is an adaptation phase of your body learning how to use the fuel you are giving it.
Charles
on Monday, August 06, 2012 at 08:30 am
08.06.12
ME: 155, 175, 185, 190, 191

S&C WOD: 3rds Rx'd
Charles
on Monday, August 06, 2012 at 08:34 am
Correction
Just informed my Push Press was 196... Accidentally PR'd!
Brad
on Monday, August 06, 2012 at 08:39 am
25?
Is it really 25x25 for the swim? Not that it's going to be impossible, but I don't remember seeing 25 reps of the cardio before.
Grant
on Monday, August 06, 2012 at 09:34 am
WOD (Ruck)
ME PP @ 175

WOD- 5 rounds RX'd
Chad
on Monday, August 06, 2012 at 10:14 am
ME=85#
WOD= 3.14
chughes
on Monday, August 06, 2012 at 10:19 am
WOD
That was a tough 9 minutes. I completed 3 rds at about 8:56
Kaitlin
on Monday, August 06, 2012 at 10:29 am
RE:25?
Brad-- Yes when there are 25s you will see more repeats as it is a very short sprint. 15-25 has been used in the past as well.
alfonzo
on Monday, August 06, 2012 at 11:31 am
06 AUG 12
4 rounds plus 10
Jim McKnight
on Monday, August 06, 2012 at 11:52 am
S&C WOD
PP: 135x3, 155x3, 185x1, 205 (f), 205x1

AMRAP:
3 rounds + 9 Box Jumps
SteveK
on Monday, August 06, 2012 at 12:29 pm
WOD / Row
Rack was busy so cleaned Push Press. 135x5, 155x5, 175x4, 185x1. Not a great effort.
C2Row - 6x500, 1:49, 1:49, 1:48, 1:47, 1:50, 1:47
cristian
on Monday, August 06, 2012 at 01:29 pm
wod
amrap 4 rounds + 10 hspu
push press 225
alfonzo
on Monday, August 06, 2012 at 01:56 pm
06 AUG 12
95
115
135
155
165
Josh M
on Monday, August 06, 2012 at 02:05 pm
S &C
Accidentially did 10 minutes
4 rounds plus 10 HSPU and 3 box jumps
sub of 200m run
Malcolm Menefee
on Monday, August 06, 2012 at 03:42 pm
Push Press 255 (PR)

Non-Rx'd: 4 Rnds...
Brad Williams
on Monday, August 06, 2012 at 03:48 pm
8/6/12 WOD
Strength to start this morning because I couldn't swim due to Lifetime Triathlon Team getting every lane.

Push-Press- 135lbs./10 reps, 145lbs./8 reps, 150lbs./5 reps, 155lbs./3 reps, 165lbs./2 reps, 170lbs./1 rep. Interval swim after. 21-24 seconds. I know one thing all those reps in the Swim WOD will toughen you up mentally.

Circuit this afternoon. Lifetime is renevating so I really had to modify this. No where to put feet for Handstand Push-Ups so I subbed a 40lb BD Press. Put some plates under box to raise it. 3 sets + Presses + Box Jumps + 63 meters on the Row. Tough one this afternoon. That was a hard 9 minutes.
Jake Fisher
on Monday, August 06, 2012 at 04:06 pm
Exhausted / Won't Do Much
I had a bad weekend of eating things I shouldn't have. Lots of gluten in all the delicious food I consumed ... Hopefully I didn't wreck myself with anemia.

I'm going to listen to my body; leaving work and heading straight home to take a nap. I might get up and run long; but nothing too strenuous.

I'll probably be a day behind this week--Or else I'll adapt ;)
Chad Brinkley
on Monday, August 06, 2012 at 05:26 pm
Run WOD
Real life got in the way today. Based on my work scheduled, I had to do my S&C and CFE wods back to back.

I did the local S&C WOD first:
"Skaggs"
28 Minute AMRAP of...
6 Power Cleans @ 155
15 Box Jumps @ 24"
7 Toes to Bar
9 Rounds + 2 Power Cleans RX.

30 minutes later, I did the 3 sport run WOD:
400 warm up + Drills
6 x 300 with 2 minutes rest (73,73,73,71,75,71)
400 Cool Down + Mobility.

TImes were bad, but I knew my legs were going to be shot. I guess it is a good simulation of what it is like to run off the bike or finish the end of the marathon...
JRS
on Monday, August 06, 2012 at 07:02 pm
Strength + S&C
Strength:
185x3, 205x3, 215x1, 215f, 210x2
then
AMRAP in 9min of:
10 HSPUs
12 Box Jumps, 24”
Run 45-50m (that's how far the C2 is from where I did everything else)
Row 250m
3rds+10 HSPUs + 12 Box Jumps + 25m Row
people kept getting in my way; I should've gotten 4 rds...oh well
Rhett
on Monday, August 06, 2012 at 07:44 pm
WOD
PP:
135x3
155x3
145x3
155x3
165x3

3 rounds + 3 pushups
Alan Pamayo
on Monday, August 06, 2012 at 10:31 pm
S&C WOD
ME Push Press 215x1 (Failed 2nd rep)

WOD (Scaled HSPU's w/ 1" bands):
4 Rounds
Tom Henry
on Monday, August 06, 2012 at 11:46 pm
WOD
PP 75kg for 3
3 rounds + Box Jumps, 4 rounds in 09:52

Bike: (0:37-0:42), this was a cheeky first day back following a heavy stag weekend!
ChadA
on Tuesday, August 07, 2012 at 02:16 pm
Endurance WOD (Run) Rx'd, but on a treadmill (7:03 pace). Good, clean fun.
Jörund Rundhovde
on Wednesday, August 08, 2012 at 11:13 pm
3s swim & wod
Swim: 25x25m. All from 20-23s

PP 50kg 3
Wod 3 rnd
Chris
on Monday, August 13, 2012 at 09:59 am
WOD
155# x 2

3 rounds + through Box Jumps
Comments are closed for this post.