W.O.D.: F L-INT Day 2 Week 9

Friday, August 24, 2012 • EnduranceF, Long, DE

STRENGTH:

ME: Strict Press

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

21 Shoulder Press (95/65)

Run 400m

21 Push Press (95/65)

Run 400m

21 Push Jerk (95/65)

Run 400m

Post time to comments.


ENDURANCE:

3+ Hours After CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 2 rounds of (5 x 200m on 3:30); hold splits within 3-5 seconds; rest 3:00 between rounds

Bike (THU): 5 x 5k; hold splits within 3-5 seconds; spin/rest 2:00

Run (THU): 4 x 800m; hold splits within 3-5 seconds; rest 2:00

C2 Row (THU): 2 rounds of (1000m + 1200m); hold consistent efforts across both sets; rest 1:00 between 1000m and 1200m; rest 3:00 between rounds

Note: "Consistent effort" should allow athlete to hold both 1000m reps within 3-5 seconds and both 1200m reps within 3-5 seconds.

Ruck (THU): 5 x 1000m with 40# ruck/vest + boots/utes;  hold splits within 3-5 seconds; rest 2:00

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE  of the following sports:

Swim (SAT or Tempo): 8 x 200m on 3:45, hold splits within 3-5 seconds or 1500m Tempo @ 85% of 1500m TT Pace

Bike/Run (SUN): Bike 10M + Run 5k Brick TT

Note: The Bike/Run brick is designed to be one Time Trial with the events performed back-to-back. Athletes should practice transition skills.


TriMax Fitness Endurance


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Comments (19)

Mark
on Friday, August 24, 2012 at 12:08 am
Strength and Con WOD
Strict Press - 110#x5
121x3
132x3
137.5x1
143x1
S&C WOD 10:44. Struggled big time on the presses!
Jason dickenson
on Friday, August 24, 2012 at 07:53 am
Strength and wod
Me press-
3-3-3-3-3
105-110-115-120-120

WOD-RX-11:06
GIf4D
on Friday, August 24, 2012 at 09:16 am
Strength & Conditioning
ME: Strict Press
1RM - 190 lbs

WOD
9:59 RX
StacyF
on Friday, August 24, 2012 at 09:33 am
WOD
60#- I really need to work on this.
WOD- 12:37 Rx'd and then laid in the grass with the 5:30 sprinklers on at the gym. Road kill.
Chris Biles
on Friday, August 24, 2012 at 09:42 am
WOD
ME Press all 3s unless indicated otherwise:
115-125-135-145(1)-140

S&C
11:50 Rx'd
Rhett
on Friday, August 24, 2012 at 10:34 am
WOD
Good shoulderbomb.....

ME:
5x115, 5x125, 5x130, 5x135, 3x145

S&C
Rx'd
~13:00 (timer fail + couldn't push out the run due to yesterday's hammy tweek)
JRS
on Friday, August 24, 2012 at 11:18 am
Strength + S&C
ME:Strict Press: 135x3-160x3-165x2-165x2
then
S&C (as rx'd @ 95lbs)
13'15"
What a way to work my weakness; my shoulders are cooked
ChadA
on Friday, August 24, 2012 at 12:26 pm
ME--90# (10# PR)
S&C: 20:29 (60# on all)
Paulo Albuquerque
on Friday, August 24, 2012 at 12:34 pm
ME: 60kg
WOD: Rx15:12
Dan
on Friday, August 24, 2012 at 01:18 pm
What is a good TT for a 15 mile bike??
Charlie Douthwaite
on Friday, August 24, 2012 at 01:29 pm
ME Press 145

WOD 9:34 thought putting up 21 presses in the first round would be a lot easier...
Brad Williams
on Friday, August 24, 2012 at 01:34 pm
8/24/12 WOD
Tempo swim this morning. 31:03 minutes. I went a little too fast on this, but was feeling pretty good.

Strength about 20 minutes after:
145/8 reps, 155/5 reps, 170/3 reps, 180/3 reps, 185/1 rep, 190/1 rep. No circuit today wanted to save the running legs for the weekend.
Jake Fisher
on Friday, August 24, 2012 at 02:24 pm
REST DAY!
Tomorrow I'll tackle today's programming ;) Time for a REST DAY!
Scott Harres
on Friday, August 24, 2012 at 02:36 pm
Lunch C2 with Vid
Yesterday was a full day off.
Snuck the old lunch C2 WOD in...

This was dirty.

I was hoping to get some pointers from the crew here. This is during rep #3...so not fresh by any means, and not completely blown out either just yet.

http://www.youtube.com/watch?v=hHqCJWv6wOk&feature=youtu.be

Times: 3:46, 4:35, 3:43, 4:58 (fail!)

Thanks if you have a minute....cheers!
Scott Harres
on Friday, August 24, 2012 at 02:51 pm
Lunch C2 with Vid
Yesterday was a full day off.
Snuck the old lunch C2 WOD in...

This was dirty.

I was hoping to get some pointers from the crew here. This is during rep #3...so not fresh by any means, and not completely blown out either just yet.

http://www.youtube.com/watch?v=hHqCJWv6wOk&feature=youtu.be

Times: 3:46, 4:35, 3:43, 4:58 (fail!)

Thanks if you have a minute....cheers!
Scott Harres
on Friday, August 24, 2012 at 04:35 pm
Evening Strength WOD
ME: built up to 3 x 125 (no rack....sucks)

WOD: 8:39 with 65#

It's amazing how a little hip action can make that bar float.
CAS
on Friday, August 24, 2012 at 04:43 pm
ME: 5 x 2 - 135
S&C: Rx'd - 13:16
D Craig
on Saturday, August 25, 2012 at 07:27 pm
S&C Wod
ME 1x175
S&C Wod 12:51 as rx'd
Jesse
on Friday, August 31, 2012 at 05:46 pm
Week behind
95x5, 115x5, 120x3, 125x1, 135F, 135F, 135x1

10:08 rx
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