W.O.D.: F L-INT Day 1 Week 8

Monday, August 13, 2012 • EnduranceLong, Strength, DE

STRENGTH:

DE: Back Squats 12 sets of 2 reps @ 50% of 1RM + accommodating resistance on 0:45

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


CFE STRENGTH & CONDITIONING WOD:

Five rounds, each for time, of:

7 Thrusters, 115/85 pounds

21 Russian KB Swings, 1.5/1 pood

Run 200m

Rest 2:00 between rounds. Post times to comments.


ENDURANCE WOD:

"Lactate Shuttle"

 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): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on, load for ruck is athlete's choice

Post sport and distances to comments. Try to maintain consistently difficult efforts across all sets.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (WED): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5 x 800m, rest 3:00, hold splits within 3-5 seconds.

Post sport and distances/times to comments. For the Lactate Shuttle, try to maintain consistently difficult efforts across all sets.


CrossFit Endurance Seminar, CrossFit Conway, Conway, AR


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Comments (20)

Sam
on Monday, August 13, 2012 at 08:28 am
Wod
2:06
2:00
3:00
3:05
Paulo Albuquerque
on Monday, August 13, 2012 at 11:08 am
WOD
Total 18:22.
Kevin Wyzgoski
on Monday, August 13, 2012 at 11:17 am
Seminar
Thanks guys for coming out to Conway to host the course. The information was outstanding (not like CrossFit Speciality Courses are ever a let down). This information is going to greatly improve the performance of our endurance athletes, general athletes and myself. Thanks again!
JasonD
on Monday, August 13, 2012 at 11:33 am
Strength and S&C
STRENGTH:
135lb

CFE STRENGTH & CONDITIONING WOD:
Thrusters, 115lb
KB Swings, 26.4
S&C Time: 24:30 w/ rest
Steve F
on Monday, August 13, 2012 at 01:10 pm
wod
16:52.
Rxd..105 lb thrusters.
Tom Mackenroth
on Monday, August 13, 2012 at 01:52 pm
WOD
1:57
2:00
2:10
2:20
2:31
Sam (The Elder)
on Monday, August 13, 2012 at 01:55 pm
DE: 120#
WOD: 2:18/2:27/2:26/2:22/2:29
sub 200m row for the run

3Fuel works!
Rubens
on Monday, August 13, 2012 at 02:18 pm
S&C
Today

A) DROM 5min

B)Crossfit Warmup 15min

C) Dynamic Effort (DE)
Back Squats 40kg 2x12 (in 30seg) 6min

D)WOD 10 rounds for time
10 thruster barbell
20 KB Russian swings 12kg
120 Jump Rope Skips
in 21m13s
Brad Williams
on Monday, August 13, 2012 at 02:59 pm
8/14/12 WOD
Interval swim this morning. In yards because I swam at the YMCA in Saginaw, MI. 281 yds., 341 yds, 385 yds. Converted them to meters and they were farther than my previous lactate shuttle intervals for swimming.

Strength & Conditioning this afternoon. 115lbs. for Squats, and used a 45lb. plate for the KB Swings because all my friend had at his garage gym were DB's and the 55lb. one was really awkward. 2:03,1:56,1:52,1:55,1:52, 19:41 min. total. Great training day today.
Chad A
on Monday, August 13, 2012 at 04:17 pm
Strength @ 95#

WOD: 2:34, 2:43, 2:30, 2:23, 2:33
First time doing thrusters; scaled way down to 45#
Mark P.
on Monday, August 13, 2012 at 05:23 pm
WOD
5 rds:
Thrusters 95lb
KB swings 35 lb
200m Run
2 min rest

2:01/1:58/2:06/2:26/2:31

Had to break up the last 2 rds of KB swings since I'm weak sauce.
Jim
on Monday, August 13, 2012 at 05:31 pm
S&C WOD
Back Squat at 75% of 1RM because no accommodating resistance available: 225#.

Metcon:

4 rounds (115# thruster, 60lb KB, 250m run):
Jim
on Monday, August 13, 2012 at 05:41 pm
second half of post
2:20
2:34
3:04
3:26
Chad Brinkley
on Monday, August 13, 2012 at 05:46 pm
Run WOD
I did the three sport Run WOD this evening. 1000 Warm Up + Drills; 5 x 800 with 3:00 Rest (Intervals were 3:04; 3:05; 3:07; 3:09; 2:59); 400 Cool Down + Mobility. Obviously my pacing was a little off.

This morning, I did the local S&C WOD.
30 Overhead Squats (10@105 LB, 20@95 LB)
40 Knees to Elbow
50 Wallballs (20 LB to 10')
30 Hang Cleans @ 95 LB
40 Push Ups
50 Double Unders
30 Deadlift @185 LB
40 Ring Dips
50 Pull Ups
Time was 33:44... It went OK except for the Overhead Squats... 9:00 + minutes on those... I still need to work on those...
tony
on Monday, August 13, 2012 at 06:29 pm
WoD Result
Back Squats 12x2 on :45 @ 135#

Metcon as RX'd: Rounds = (2:25, 2:20, 2:20, 2:35, 2:54) - all unbroken except last two rounds of KB swings because I'm weak sauce, too. :)
Charlie
on Monday, August 13, 2012 at 08:22 pm
WOD Result
STRENGTH:
80kg

CFE STRENGTH & CONDITIONING WOD:
Thrusters, 25kg DB
KB Swings, 1.5 POD
200m Row subbed for run
Time: 20.40min w/- rest
Tyler
on Monday, August 13, 2012 at 09:28 pm
WOD results
BS: 12x2 170#
WOD: had to swap 200m run with 15m shuttle sprints... tight on space so I did 4x 15 m shuttle sprints, both hands on ground.
1:22.36
1:14.68
1:12.29
1:14.38
1:07.16
Darrell
on Tuesday, August 14, 2012 at 02:22 am
WODs
Endurance WOD: 1267m, 1523m, 1757m

S&C: BS @ 135lbs
Then: 3:04, 3:03, 2:46, 2:55, 2:39

My legs were exhausted throughout both workouts and had to do the thrusters @ 95lbs.
Kyle t
on Tuesday, August 14, 2012 at 06:15 pm
Wods
3s run: 800m x 5 - watch is broken so no splits

S&c: roughly 12 min total...and I forgot there was rest included so just did it for time
Rhett
on Tuesday, August 14, 2012 at 06:36 pm
WOD
Strength: 165 lbs

S&C:
Thruster @ 115, Swings at 50 lbs
3:23
3:22
3:18
3:08
3:54
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