W.O.D.: F L-INT Day 1 Week 10

Monday, August 27, 2012 • EnduranceF, ME

STRENGTH:

ME: Good Mornings

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


CFE STRENGTH & CONDITIONING WOD:

Four Rounds For Time:

15 - KB Swings (1.5/1 pood)

10 - Strict Pull Ups

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

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

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

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

Ruck (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on, load for ruck is 35#'s

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, 2:00 off, 6:00 on, 2:30 off, 7:00 on

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

Run (TUE): 5 x 800m, rest 2:30, 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.


CFE Head Coach Dan Hollingsworth with Dr. Nicholas Romanov and Severin Romanov - Odense, Denmark


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Comments (26)

Sam
on Sunday, August 26, 2012 at 09:50 pm
S&C wod
7:05
Darrell
on Sunday, August 26, 2012 at 11:34 pm
S and C WOD
ME Good Mornings: 5 x 65, 5 x 85, 2 x 105, 2 x 125, 145-Fail, 2 x 135, 2 x 140

Then, 4 rnds of 15 KB swings at 1 Pood, 10 strict pull ups : 8:55
Wouter M
on Monday, August 27, 2012 at 11:47 am
WOD
Sub 20 kg dumbell in 6.40
Lon
on Monday, August 27, 2012 at 12:09 pm
S&C Wod + Question
6:53 for WOD 1st round was strict next 2 were kipping.

If you don't have 4 rounds of strict is it better to use a band and not kip or do strict until failure then kip for the rest?
Lon
on Monday, August 27, 2012 at 12:13 pm
S&C Wod + Question
First 2 rounds were strict last 2 were kipping
Charlie
on Monday, August 27, 2012 at 01:06 pm
s&c and endurance
ME good Mornings
5x95 5x100 5x115 5x 135 3x 155 3x165 2x175 1x185
then 4 rounds 15 kb 1.5 pood 10 strict pull ups : 7:31

3s i decided to run today and swim tomorrow

5x 800m
1. 2:15
2. 2:13
3. 2:16
4. 2:12
5.2:12
Gif4
on Monday, August 27, 2012 at 01:39 pm
WOD
Endurance WOD
Swim (MON): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
(875 meters)


Strength & Conditioning WOD
Good Mornings
7 x 95 lbs, 5 x 115 lbs, 5 x 135 lbs, 3 x 165 lbs, 3 x 190 lbs, 2 x 210 lbs

4 Rounds for time...
15 Swings - 1.5 pood
10 Strict Pullups
7:32)
Jim
on Monday, August 27, 2012 at 02:42 pm
S&C WOD
ME Good morning: 10x45, 10x95, 3x135, 1x155, 1x185 (rounded back and quit)

METCON:
7:44 RX (61# KB)
Jake Fisher
on Monday, August 27, 2012 at 02:44 pm
Daily Results
I'm revisiting the B Cycle...

Good Mornings (ME) 165#
95(6),115(4),135(3),145(3),165(2), 6am so didn't want to push too hard w/o moving for a few hrs; 1RM = 185# - This weight was a good stimulus.

WOD - 3 RFT of:
5 Power Clean, 70% 1RM = 130#
10 Box Jumps, 24"
15 Ring Rows
= 4:46
>> 25# heavier PC, 2:10 PR!

I'm revisiting the B Cycle bc that cycle was great at exposing my weaknesses & had a great focus on posterior chain strength. I think it'll be interesting to see how much I've improved; increased my fitness. Today has already proved so!
Rubens
on Monday, August 27, 2012 at 02:58 pm
S&C
GM No Backsquat Rack then perfom:
1 Power clean+1 Pushpress+5 Goodmornings+1 Pushpress again for 5 series.

and S&C 8m32s
Denis
on Monday, August 27, 2012 at 03:12 pm
WOD / Question
7:07

SUPER NEWBIE QUESTION> For the endurance part. I'm looking to do the 3S run but it has the(TUE). Does this really mean there's no endurance workout for today and I'm supposed to do this run tomorrow? If so, why do they post this the day before?

Thanks for the reply
Denis
on Monday, August 27, 2012 at 03:13 pm
Time / Question
7:07

SUPER NEWBIE QUESTION> For the endurance part. I'm looking to do the 3S run but it has the(TUE). Does this really mean there's no endurance workout for today and I'm supposed to do this run tomorrow? If so, why do they post this the day before?

Thanks for the reply
Denis
on Monday, August 27, 2012 at 03:15 pm
Time / Question
7:07

SUPER NEWBIE QUESTION> For the endurance part. I'm looking to do the 3S run but it has the(TUE). Does this really mean there's no endurance workout for today and I'm supposed to do this run tomorrow? If so, why do they post this the day before?

Thanks for the reply
Brad Williams
on Monday, August 27, 2012 at 03:41 pm
8/27/12 WOD
Interval swim this morning. Kept a good pace and didn't blow-up near the end of the 7 min. Int. like I always do- 253m, 300m, 352m. PR's for all three distances!

Strength & Conditioning after school. Good AM's- 155/5 reps, 160/5 reps. 170/3 reps, 180/2 reps, 185/1 rep. Circuit- Kip pull-ups otherwise I'd still be at Lifetime- 5:48 min.

Pretty good training day today.
BHK
on Monday, August 27, 2012 at 04:56 pm
WOD
5:20, subbed 52.5lb dumbbell.
DREW
on Monday, August 27, 2012 at 05:21 pm
WOD
165 x 1 max

4:45 as rx'd
Chad Brinkley
on Monday, August 27, 2012 at 05:34 pm
Re: Denis
The 3 sport swim WOD is intended to be done on Monday, the 3 sport run WOD is programmed to be done on Tuesday, and the 3 sport bike WOD is designed to be done on Wednesday. CFE posts the workouts in chunks, however, so that people can make adjustments to fit their schedule. For example, I routinely do the 3 sport run WOD on Monday before I coach because I need to be at the local box and can not easily get to a pool on Mondays. I do the swim wod on Tuesday or Wednesday instead to make up for it.
Chad Brinkley
on Monday, August 27, 2012 at 05:40 pm
RUN WOD
I did the three sport RUN WOD today. 400 warm up + Drills; 5 x 800 with 2:30 Rest (times were 2:52, 2:56, 3:03, 3:06, 3:07); 400 Cool Down + Mobility. Pacing was off today... I went out too fast on the first two and had trouble maintaining.

S&C at the local box today:
Strength: 15 minutes to establish a 1 RPM Clean & Jerk (95, 105, 115, 125, 135, 145 PR, 150 PR, 155 PR, 160 Fail) PR of 20 LB today!

Conditioning: 20 minutes; Every minute, on the minute, perform 10 Airsquats. With the remaining time, complete the following movements increasing reps as follows: 3, 6, 9, 12, 15... etc

Power Cleans @ 115,
Hand Release Push Ups
Push Press @ 115

Completed the round of 15 reps + 18 Power Cleans + 10 Hand Release Push Ups. (Total REPS: 200 Air Squats, 63 Power Cleans, 55 Hand Release Push Ups, 45 Push Press)
Keevin
on Monday, August 27, 2012 at 06:44 pm
Monday wod
Good morning; top weight 140 x 1

Wod: 5:30. Had to do kippling pull-ups during last rd.
JRS
on Monday, August 27, 2012 at 06:52 pm
S&C
as rx'd: 7'07"
Swings were UB; pullups were not
StacyF
on Monday, August 27, 2012 at 08:52 pm
S&C WOD
Good Mornings- 145# didn't max because I'm in the gym alone at 4:30 am.
WOD- 7:53 Russian swings 2 pd
Swam 3200 meters. Less than a month to the Redman. Count down begins ... Last week. I can't wait till CX season.
Glenn
on Monday, August 27, 2012 at 09:38 pm
Hi Dan
Hi Dan,

I learned a ton at that CFE class in Colorado in April. Thanks! I went to visit Bobby McGee to get some more run coaching after the Romanov stuff just didn't work for me. But the programming material was great.
D Craig
on Tuesday, August 28, 2012 at 07:13 am
S&C WOD
34/m/5'10"/229

Did kipping pullups instead of strict

7:13
ChadA
on Tuesday, August 28, 2012 at 10:41 am
10:15 (assist on PUs)
Rhett
on Tuesday, August 28, 2012 at 07:33 pm
WOD
Strength:
5x95, 5x115, 5x135, 5x145, 5x155, 3x165

S&C:
1:06
1:22
1:48
1:56
Jesse
on Monday, September 03, 2012 at 12:35 pm
Week behind
145x1

8:55 with a band to assist strict pull ups.
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