W.O.D.: F S-INT Day 1 Week 9

Monday, August 20, 2012 • EnduranceF, Short, DE

STRENGTH:

DE: Barbell Row 10 sets of 2 reps on 0:45

Post loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD


CFE STRENGTH & CONDITIONING WOD:

Four rounds for time of:

Row 1000m

12 Front Squats @ 60% of 1RM

10 Pull-ups

Post time to comments.


ENDURANCE WOD:

3+ Hours After CFE Strength & Conditioning WOD:

Single-Sport (SS)

Remember, the single-sport prescription follows a TUE, THU, SUN schedule.

Choose ONE of the following sports:

Swim, Bike, Run, C2 Row, or Ruck

1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on

Note: Use 25# ruck/vest with boots/utes for Ruck.

All-out efforts. Post distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on

Bike (WED): 10 x 0:30 all-out sprints, spin/rest 2:00 between

Run (TUE): 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on

Post sport and distances/times to comments.


CrossFit Endurance Seminar, CrossFit Love Endurance, Philadelphia, PA

CrossFit Endurance Seminar, CrossFit AMRAP, Lake in the Hills, IL

CrossFit Endurance Seminar, Kitsap CrossFit Endurance, Poulsbo, WA


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Comments (27)

Max
on Sunday, August 19, 2012 at 06:10 pm
Seminar Feedback
Good morning. I attended the seminar at CF Love in Philidelphia with Max Wunderle and Adam Eidson. It was a great experience, and I learned much more than I thought I would. The instructors were excellent, and sort of let the Q&A take the discussion in directions in which the students wanted. Something that was particularly eye opening for me was the barefoot running drills and the video critiques. I had never done either before, and I really learned understood my flaws and I feel that I'll be able to make solid progress to get better. Thanks for an outstanding weekend.
Mark
on Sunday, August 19, 2012 at 08:47 pm
Strength and Con WOD
That was tough!!
Front squats after the row was a killer. Total time 31:05 with a 132# squat. transition between rower and squat rack slowed me down too
Daniel Smith
on Monday, August 20, 2012 at 04:15 am
Sub?
What is a good sub for 1000m row?? How far of a run would that be??
Liz C
on Monday, August 20, 2012 at 06:38 am
AMRAP Seminar
Awesome class! Awesome Instructors. Guy and Nuno were amazing and I can't wait to start incorporating CFE at my box!!

Thanks guys!
Chris J
on Monday, August 20, 2012 at 07:08 am
WOD
S&C WOD: 27:32; 135# FS (I have no clue what my max would be but this weight made the rowing very painful). I had to run up and down a stair well to get to the rowers which didn't help at all!

That was a lot more difficult than I thought it would be!
Darrell
on Monday, August 20, 2012 at 08:09 am
S and C WOD
Barbell Row: 115

4 rnds of 1000 m row, 12 x front squat at 115 lbs and 10 pull ups, 32:00
Daniel Smith
on Monday, August 20, 2012 at 12:25 pm
WOD
Great work out! 20:59 with front squat being 65 pounds and subbed row for a 800meter run. Worked on technique and form
ChadA
on Monday, August 20, 2012 at 12:27 pm
Barbell Row: 95#
S&C WOD: 29:56 (subbed 800m run for the row, FS at 80#)
Tom Mackenroth
on Monday, August 20, 2012 at 12:38 pm
WOD
24:34

Front squats with just the bar
Dave N.
on Monday, August 20, 2012 at 12:58 pm
CFE-Kitsap Crossfit
I attended the CFE certification at Kitsap CF. PJ and Dan are great facilitators. The content was good, lively and engaging Q&A. As a former triathlete, ever-evolving 1/2 marathoner and CF junkie (about 9 mo now), I know the CFE programming will help me. Thanks for the great seminar!
Jim
on Monday, August 20, 2012 at 01:16 pm
S&C WOD
DE Barbell Row: 2x135, 10x155

METCON: 30:22 RX, 160lb front squat.
Brian G
on Monday, August 20, 2012 at 01:41 pm
3S
Only had an hour at the gym. Had to alter WOD.
Strength: 50# DBx2x10 on 45
S&C: 4 rounds of 35# DB SDLHPx15, 50# DB front squat x 12, 10 pull-ups.
Endurance: did bike, 10x30 sec max on Keiser spin bike at level 15.
Rubens
on Monday, August 20, 2012 at 02:01 pm
S&C
Today IF12

a)DROM
b)Crossfit Warmup
c)DE 12 Sets on 45" 40kg
2,2,2,3,3,3,4,4,4,5,5,5
d)WOD 4 rounds
100 SDHP Barbell 45lbs
12 Front Squat 95lbs
10 Pullup
34m21s
Jason
on Monday, August 20, 2012 at 02:13 pm
S and C
Barbell row - 185
4 rounds
1000m row
12 x 195 front sq
10 pullups : 29:37. Nasty!
Scott Harres
on Monday, August 20, 2012 at 03:30 pm
RE: Daniel Smith
I've found that running for the amount of time it would take to row 1000m is an ok sub.

Anyone else thoughts?
Bob O
on Monday, August 20, 2012 at 04:03 pm
S&C WOD
Yesterday's: SS Run: 5K @95%: 22:30

Today
Barbell Row: 115

WOD: 27min FS @ 110#. In all honesty it looked much easier. Keep these coming though.

At one point I jokingly told a coach that I rather be doing Kalsu or a Filthy Fifty.
Brad Williams
on Monday, August 20, 2012 at 04:11 pm
8/20/12 WOD
Interval swim this morning. 60-62 meter average for each set. Pleased with results and when recovery got shorter I had to breath a lot more during the next interval.

Strength & conditioning after school today. Barbell Row- 95lbs.
Circuit- 100lbs for Front Squats, 26:06 minutes. That was so hard. It took me a few minutes to want to want to move or do anything after that. Hit mobility after WOD and more before bed tonight.
Rob F
on Monday, August 20, 2012 at 04:57 pm
8/20/12
Firt Day of CFE

STRENGTH: 135
WOD: 35:48 / 115

That was BRUTAL
Scott Harres
on Monday, August 20, 2012 at 05:42 pm
8/20/12 WOD
BB Row: 85

WOD: FS - 95#, all PU's unbroken.

24:45

this is one of those WOD's where it's all coming together. those FS were punishing but boy have those improved!

Row splits: 4:09
4:04
3:59
4:10

Cheers.
Rick B.
on Monday, August 20, 2012 at 05:59 pm
CFE @ CF AMRAP
Hats off to Nuno & Guy both of which are great coaches and helped me do a "180" on my running technique.. Thanks to both of you for the coaching and instruction..
JRS
on Monday, August 20, 2012 at 06:29 pm
Strength + S&C
Srength @ 175lbs
S&C: cldn't do today's WOD so I did:
AMRAP in 10min of
4 handstand pushups
8 kb swings, 70lbs
12 GHD situps
7rds+4hspus+6kbs
Daniel Smith
on Monday, August 20, 2012 at 08:06 pm
WOD
Great work out! 20:59 with front squat being 65 pounds and subbed row for a 800meter run. Worked on technique and form
Richard
on Tuesday, August 21, 2012 at 03:33 am
DE question
When it says - DE: Barbell Row 10 sets of 2 reps on 0:45

is it 2 reps every 0:45s ?
Kaitlin
on Tuesday, August 21, 2012 at 06:07 am
RE: DE Question
Yes, 2 reps every 45 seconds
christian
on Tuesday, August 21, 2012 at 06:28 am
arbell row 185
WOD 29:14
FS 195

it was brutal
Jake Fisher
on Tuesday, August 21, 2012 at 06:59 am
Daily Results
Worked late and didn't have time at the box to do everything programmed (I REALLY wanted to do the long row WOD too! - seriously!)

CFL WOD instead:

5 Rounds for time of:
12 Wall Ball, 20#
12 Toes-2-Bar
= 5:09 Rx'd, nearly 2:00 ahead of the next fastest person. VICTORIOUS! That's about as perfect of a Jake WOD that I could ask for too ;)
Rhett
on Tuesday, August 21, 2012 at 10:11 am
WOD
Strength:
DE Row @ 115lbs

S&C WOD:
Time 32:03
Front Squat @ 135lbs
Comments are closed for this post.