W.O.D.: F S-INT Day 2 Wk 7

Tuesday, August 07, 2012 • Endurance • F S-INT

CFE STRENGTH & CONDITIONING WOD:

For time:

100 Double Unders

4 Rope Climbs, 15'

100 Double Unders

4 Rope Climbs, 15'

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): 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.

A big congratulations to Erin Cafaro and the W8+ for bringing home Gold


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Comments (23)

MGC
on Monday, August 06, 2012 at 06:29 pm
Sub ideas
Got a good sub for rope climbs?
jmac
on Monday, August 06, 2012 at 08:58 pm
Rope Climb Sub
"Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls."

That's the best sub I've seen. A thicker towel provides more potent grip work, too.
Tom Henry
on Monday, August 06, 2012 at 11:40 pm
WOD score
05:50, we only have ropes that are 12' so i did 5 instead of 4.
Neil
on Tuesday, August 07, 2012 at 01:36 am
Rope work
I want to confirm while doing rope climb feet are allowed? I have been using rope climb and I want to know if everyone else is?
Kaitlin
on Tuesday, August 07, 2012 at 06:22 am
RE:Rope work
Neil--
Yes, unless otherwise noted you are allowed to use your feet.
ET
on Tuesday, August 07, 2012 at 07:32 am
Rope
Towel pullups are substantially more difficult than a rope climb simply due to the inability to use your feet/legs. I've seen a more realistic sub for 15' being 3 towel pullups for every 5', thus 9 TPUs per 15' ascent
Drew
on Tuesday, August 07, 2012 at 08:22 am
RE:Rope work
Make a Rope - Takes more than an hour, and is a serious forearm workout, but it's worth it in the long run...
http://www.itstactical.com/skillcom/climbing/how-to-make-a-fast-rope-for-climbing/
Brad Williams
on Tuesday, August 07, 2012 at 08:35 am
8/7/12 WOD
Did Spin Class for the bike intervals today which worked out nice because it was anaerobic intervals. Interval run after. 1:10,1:18 (had to manuever around sidewalk cones and some landscaping stuff), 1:05,1:07,1:04,1:07 minutes. Really happy with results of today's WOD. No S&C today will get that tomorrow. Sanford & Son Sprint Tri on Saturday.
Ayax
on Tuesday, August 07, 2012 at 08:45 am
Endurance wod 3s run
6x300. 53:17-53:57-52:67-52:41-51:00-51:25
too much sun for me :P
Grant
on Tuesday, August 07, 2012 at 09:17 am
Ruck
50lbs
Splits-
142, 137, 139, 138, 141, 142, 140, 140, 141, 138
Jim McKnight
on Tuesday, August 07, 2012 at 09:42 am
S&C WOD
Subbed 40 pull ups for 4 rope climbs. I'm at Annual Training at Fort Dix and I can't find a rope to climb anywhere on the post!

11:04
david
on Tuesday, August 07, 2012 at 10:48 am
olympian
Just curious how erin cafaro's week would look compared to the site posted one....would just the three sport specific workouts be enough for an Olympic level athlete?
John M
on Tuesday, August 07, 2012 at 01:06 pm
Run
Did 290m on the indoor track at the gym.

54, 55, 54, 55, 56, 57, 60, 56
Ali
on Tuesday, August 07, 2012 at 02:47 pm
Endurance WOD -- SS Bike
8 x 1/4M: 1:02, 58, 1:03, 57, 1:05, 1:00, 1:03, 59

I was going into the wind on the way out and with the wind on the way back -- splits 5 and 7 were tough!
Charles
on Tuesday, August 07, 2012 at 03:17 pm
08.07.2012
S&C WOD: 12:50 Rx'd
*two days in a row of GOATS... Needed it*

SS Run: All intervals between 60-64sec.
Chad Brinkley
on Tuesday, August 07, 2012 at 05:31 pm
SWIM WOD
I did the three sport swim WOD this evening. 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 25 x 25 on 0:45 (Intervals were all 20-21 seconds); 600 Cool Down (Freestyle).

This morning, I did the local S&C WOD:
Endurance: 90 seconds to get max touches on a 20' Shuttle Run. 37 Touches.

Strength: Push Jerk 7@65, 6@75, 5@85, 4@95, 3@105, 2@125, 1@135.

Conditioning: 7 Rounds for time of - 6 Chest to Bar Pull Ups, 5 Front Squats @ 125, 4 Push Jerk @ 125, 3 Burpees, 2 Jumping Muscle Ups, 100' Bear Crawl. Time was 25:31.
Jake Fisher
on Tuesday, August 07, 2012 at 05:46 pm
Daily Results
3S/RUN 5 x 300m, 0:53 (best)
>> 0:58,56,53,53,55 - 107°F & ramped humidity; couldn't make 6 intervals mentally; first interval was a scratch.

Yesterday's Combo:
STR: Push Press (ME) - 155#
>> 95(3),125(3),145(2),155,160F,155

WOD 9:00 AMRAP of:
10 HSPU
12 Box Jumps, 24"
= 6 Rounds
>> HSPU strict, accidentally POGO'd a few of my box jumps
Jim McKnight
on Tuesday, August 07, 2012 at 05:50 pm
Run
8x300:
1-65 sec, 102 avg cad
2-64 sec, 105 avg cad
3-65 sec, 105 avg cad
4-67 sec, 101 avg cad
5-68 sec, 101 avg cad
6-70 sec, 99 avg cad
7-70 sec, 98 avg cad
8-68 sec, 98 avg cad

I have been able to hold a fairly high cadence on intervals like this, but I still have not been able to complete the CFE Skill Based Running WOD week 3 which requires 6 minutes of running at over a 94 cadence, any ideas? Is it just a matter of fitness, is there a drill that you really like? I'm focusing on the straight arm drill right now. Thanks
ammulder
on Tuesday, August 07, 2012 at 06:00 pm
Today's Run
8x300m, 2:00 rest, Sean and Sarah in the double jogger

1:06, 0:58, 1:02, 1:02, 0:58, 1:00, 0:58, 0:54

The second, fifth, and eighth were noticeably downhill, the rest slightly uphill.
Alan Pamayo
on Tuesday, August 07, 2012 at 06:40 pm
Ruck and S&C WOD
Ruck: 10 x 400m with 20# weight vest:
1:43,1:41,1:39,1:42,1:44,1:40,1:43,1:46,1:40,1:41

WOD RX'd (but mistakenly reversed order of exercises): 9:29
StacyF
on Wednesday, August 08, 2012 at 03:57 am
CFE WOD
14:28 Rx'd
Rhett
on Wednesday, August 08, 2012 at 06:07 am
Run and Rope
S&C:
15:24 - had rope issues. Eventually figured to use cable machine w/ Triceps rope stretched to one end.

8x300
81 sec
76
75
73
73
73
72
71
Coty K Raphael
on Thursday, August 09, 2012 at 03:31 am
CFE WOD
7:41 Rx'd
Comments are closed for this post.