W.O.D.: F S-INT Day 2 Wk 9

Tuesday, August 21, 2012 • EnduranceF, Short

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

Push Press, 10 reps

12 Box Jumps, 24"/20"

21 Russian KB Swings, 1.5/1 pood

Post load for push press and 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.


Old School Endurance athletes Dan Harrison (PR) and Maureen Harrison (2nd in Age Group)

Bowling Green, KY Sprint Triathlon


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Comments (25)

Darrell
on Monday, August 20, 2012 at 09:39 pm
S and C WOD
7:38 with 95 lbs for Push Press
Mark
on Tuesday, August 21, 2012 at 12:42 am
Strength and Con WOD
6:49 with a 110# push press. Legs a little heavy from yesterdays WOD
Tom
on Tuesday, August 21, 2012 at 01:10 am
CFE S&C
I have the feeling this was supposed to be heaviest possible push press!? Feeling a bit of niggle in the shoulder so decided to do the PP at 95# and finished the WOD in 4:24 with barely a sweat on, what should have I been targetting with the PP weight?
BJ Lusk
on Tuesday, August 21, 2012 at 04:03 am
Fatigue
Is it me, or are there some days you just feel weak? I felt that way this a.m. Powered thru it though. Glad I did.
Darrell
on Tuesday, August 21, 2012 at 05:31 am
S and C WOD
115 lbs push press, 7:48
Used stacked weight plates, so I think it was higher than 24 inches.
Dan Mason
on Tuesday, August 21, 2012 at 07:38 am
Running Distance
Just Finished the Run. Distance: 1.45 Miles
jmac
on Tuesday, August 21, 2012 at 08:19 am
RE: target weight for push press
Ideally the workout would be in the 6:00 to 8:00 range, so the weight can vary. Choosing the weight on this one is more about auto regulation - going heavy if you feel good, going lighter if you don't.
GIf4D
on Tuesday, August 21, 2012 at 09:14 am
S&C WOD & Endurance
S&C
5:50
RX
*Push Press 135#

(Rest 3 hours)

Endurance
1.38 miles
jim sorum
on Tuesday, August 21, 2012 at 10:01 am
jim
run 1.22 miles
Jenny
on Tuesday, August 21, 2012 at 11:31 am
Dan and Maureen
These are great athletes at Crossfit Old School! Maureen is an excellent endurance coach. What a great inspiration guys!
Kieran
on Tuesday, August 21, 2012 at 11:33 am
re: fatigue
I feel fatigued when I've been eating poorly. The first thing I notice is waking up tired. If I don't fix it, times and weights get noticeably worse in the following days.

3S run - 1.28M
StacyF
on Tuesday, August 21, 2012 at 11:34 am
S & C WOD
7:25- 85# pp- swam 2.4 miles focusing on pull last night and have Hotter Than Hell cycling crit and race this weekend, so I did not push it too much.
Jezel Bow
on Tuesday, August 21, 2012 at 12:57 pm
Run WOD single sport
Started 6 lap about 50 meters in for the running workout.
Rubens
on Tuesday, August 21, 2012 at 03:08 pm
S&C
AM 1h30m on MTB 20miles include RX Wod endurance for today

PM
A)DROM
B)Crossfit Warmup x 2
C)WOB
10 push press. 95lbs
12 box jump
30 KB swing 30lbs
In 10m41s
Brad Williams
on Tuesday, August 21, 2012 at 04:06 pm
8/21/12 WOD
Interval run this morning. .17,.17,.16,.17,.16,.15,.14 miles. Last two were really difficult and starting the last on a hill was the worst.

Strength & conditioning after school. Run Progression Week #2 on the treadmill to keep my speed and cadence constant.

WOD- 40lb. DB's for the Push-Press beacuse all the racks were in use and 20 inch Box because 24 was in use too- 6:03 minutes.

Mobility after. Pretty good day today.
JRS
on Tuesday, August 21, 2012 at 05:42 pm
S&C + SS
As rxd @115lbs-6:45
My globo got in concept ski-ergs do I did today's endurance WOD on it
1557m total
Ski-erg is not joke.
Chad Brinkley
on Tuesday, August 21, 2012 at 05:56 pm
RECAP
Just got back from vacation. Always interesting to see what WODs I can do using the equipment available at the hotel. Here is a recap of the last week's workouts.

8/15: S&C - 5x7 KB RDL with each leg (25, 35, 40, 45, 55); Every minute, on the minute, for 15 minutes - 3 Deadlift, 1 Hang Clean, 3 Shoulder to Overhead (3x95, 3x105, 3x115, 3x125, 2x135); SWIM - 800 W/U, 300 with 2:30 Rest (5:32), 350 with 3:00 Rest (6:34), 400 with 1:00 Rest (7:33), 200 C/D.

8/16: S&C Recovery; RUN: 20:00 Easy for fun

8/17: S&C - 5x3 DB Shoulder Press (30,35,40,45,45); 10 Manmakers @25, 10 Sit Ups, 9 Manmakers @25, 10 Sit Ups, 8 Manmakers @25, 10 Sit Ups, 7 Manmakers @25, 10 Sit Ups, 6 Manmakers @25, 10 Sit Ups, 5 Manmakers @25, 10 Sit Ups, 4 Manmakers @25, 10 Sit Ups, 3 Manmakers @ 25, 10 SItups, 2 Manmakers @25, 10 Sit Ups, 1 Manmaker @ 25, 10 Sit Ups (22:30); BIKE - Tabata (5:00 W/U, 8 x 20:10, 5:00 C/D).

8/18: S&C - 10 Rounds of Swim 50 Meters, 10 Underwater Muscle Ups, 10 Push Ups, 10 Air Squats (23:14); SWIM - Tabata: 12:00 W/U, 8x 20:10, 8:00 C/D

8/19: RUN - 10K Time Trial (47:33)

8/20: S&C- 21-15-9 of Ring Rows, 24" Box Jumps, Burpees (7:25); RUN - 8:00 W/U; 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; 5:00 C/D

8/21: S&C - Run 400, 75 Back Squat @95, 50 Ring Push Ups, 25 Chest to Bar Pull Ups, Run 400 (12:59 RX), SWIM - 800 W/U; 75 Swim (68s), 1:00 Rest, 75 Swim (69s), 0:50 Rest, 75 Swim (68s), 0:40 Rest, 75 Swim (72s), 0:30 Rest, 75 Swim (73s), 0:20 Rest, 75 Swim (76s), 0:10 Rest, 75 Swim (78s), 1:00 Rest, 725 C/D.
Rhett
on Tuesday, August 21, 2012 at 06:41 pm
WOD
S&C:
135 lb push press
55 lb dumbbell swing
10:30 (a little heavy on the press and tech difficulties w/ box jump slowed me down)

Endurance:
1.07 miles
christian
on Tuesday, August 21, 2012 at 07:44 pm
WOD P Press 95

3:54
Jake Fisher
on Tuesday, August 21, 2012 at 09:49 pm
Daily Results
3S/RUN Rx'd at the hardest XC trail course in Nebraska (Pioneers Park) -- ALL HILLS, ALL THE TIME!
= 1.08 Miles

Barbell Rows (DE) 155# Rx'd
>> 65% 1RM, 10 sets of 2 reps on 0:45

WOD Rx'd w/ 105# PP (65% 1RM)
= 7:36
>> Box jumps were weird w/ not having them programmed for a while

CHAD BRINKLEY - I love reading your crazy adventures in Hotel Land, your WODs looks pretty good and consistent ... Good work sticking to it!
Jason K
on Wednesday, August 22, 2012 at 07:21 am
Endurance
Ran 1.25 miles
Jim
on Wednesday, August 22, 2012 at 08:28 am
Endurance plus S&C
Run: 1880m

Metcon:
6:55 rx, 115lb push press
Scott Harres
on Wednesday, August 22, 2012 at 08:34 am
WOD
PP: 95#
Box jump - near 32" had to use tailgate of pickup truck.

After Monday's WOD, that last set of KB swings was a mental battle. Glad to say I pushed through unbroken, but the little voice in my head was saying "it's ok quit at 10, quit at 12, quit at 15..."

7:57
Jason
on Wednesday, August 22, 2012 at 11:20 am
S and C WOD
6:55 135# PP, 24k swing
Endurance: did sprints on the airdyne, monitor stopped working. Definitely not max efforts without the #'s in your face
Rob F
on Wednesday, August 22, 2012 at 05:04 pm
Day 2
Day 2 of CFE

135lbs pp/ 6:05
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