W.O.D.: F L-INT Day 2 Week 10

Tuesday, August 28, 2012 • EnduranceF, Long

CFE STRENGTH & CONDITIONING WOD:

1 - 1 - 1 - 1 - 1 - 1 - 1

Clean

Post loads 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.


Our very own Doug & Janece Katona knock out a 25k Trail Race in the hilly terrain of SoCal.


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Comments (29)

Daniel Smith
on Monday, August 27, 2012 at 08:10 pm
WOD
So what type of weight should we be doing?
Kaitlin
on Monday, August 27, 2012 at 08:36 pm
RE:Wod
Daniel--
You are working to a heavy single, possibly a new PR.
Weight would depend on your experience with the clean etc.
If you do not have a 1 RM for the clean use this wod to establish it.
Darrell
on Monday, August 27, 2012 at 10:59 pm
S and C WOD
175-180-185-190-190-190-(failed twice at 195)-190

190 is a five pound PR. Last max was the CFT at the beginning of the F cycle.
Andrew Fox
on Tuesday, August 28, 2012 at 04:28 am
C2 Row
Level 10 setting:
1400m
1682m
1826m
Stephen - OKC, OK
on Tuesday, August 28, 2012 at 05:20 am
Clean
I did my first rep at 95 then 145, 145, 195, 145, 145, 145
D Craig
on Tuesday, August 28, 2012 at 07:12 am
S&C WOD
34/5'10"/228

135
155
175
195
215
235
240 (pr)
Jake Fisher
on Tuesday, August 28, 2012 at 07:48 am
Ooh, open programming...
ME LIKEY!!!

Should be interesting to watch the comments unfold :D I'll help with questions as I can.
ChadA
on Tuesday, August 28, 2012 at 10:44 am
Used to establish 1 RM: 65, 75, 85, 95, 95, 105f, 100.
Kieran
on Tuesday, August 28, 2012 at 11:32 am
3S run
5 x 800m, 2:30 rest - 3:04, 3:06, 3:08, 3:05, 3:05
Daniel Smith
on Tuesday, August 28, 2012 at 11:55 am
WOD
Started with some skill work then hit hard with 95 pounds, then 105, 115, 125, 125, 135, 135, and just for good measure another 135 for form mostly. Pleased with the results!!
steve F
on Tuesday, August 28, 2012 at 12:47 pm
local 5 k race
I have been crossfiting for 1 year now, on and off between ss cycling and running. Placed 2nd in the run and lost by only 5 sec, just started sprint to early or i think i could of one. BUT the main reqson I am posting s because after the race an old buddy came up to me and the winner and asked him how many miles a week he runs he replied 50, then I replied 5-10!!!!!!
Ru Toyama
on Tuesday, August 28, 2012 at 01:35 pm
whats the CFE today?
So is this 7 sets of 1RM of cleans?
Scott Harres
on Tuesday, August 28, 2012 at 01:46 pm
lunch break run WOD
2:59
2:51
2:51
2:53
2:55

This was with a few undulations.
Brad Williams
on Tuesday, August 28, 2012 at 03:54 pm
8/28/12 WOD
Interval run this morning. 3:14,3:10,3:17,3:17,3:20 min. That last one really hurt.

Week #3 Run progression after school. That is helping so much. I can really tell how my turnover is getting faster during training and actually "feeling" pace better.

Strength WOD- Cleans- 100lbs. for all 7 sets. Did it 15 minutes after run. Gonna be MWodding the hams/calves tonight.
Kaitlin
on Tuesday, August 28, 2012 at 04:03 pm
Re:What's the CFE today?
Ru Toyama-- You are doing 7 singles. If a 1RM PR is there take it, if not don't.
Rick
on Tuesday, August 28, 2012 at 04:35 pm
Single Sport Question
So if today it is fro run - Run (TUE): 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

What pace should I be at?
Chad Brinkley
on Tuesday, August 28, 2012 at 04:39 pm
Swim WOD
I did the 3 Sport SWIM WOD this afternoon. 400 Warm Up (200 Freestyle, 200 Drills), 5:00 On (275), 2:30 Rest, 6:00 On (325), 3:00 Rest, 7:00 On (400), 1:00 Rest, 400 Cool Down (Freestyle) +Mobility.

S&C WOD at the local Box this morning.
"Win 4 Quarters": Against a continuously running 24 minute clock, complete each of the following four WODs. Each WOD has a 6 Minute time cap. For each WOD that is not completed in 6 minutes, run a 400 meter penalty run at the end of the WOD.

Minutes 0-6: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 REPS of KB Swings @55 & Wallballs (20 LB to 10'). Time was 5:30.

Minutes 6-12: 21-15-9 Reps of Double KB SDHP (Scaled to 2x35) & Burpees. Time was 5:30

Minutes 12-18: 125 Sit Ups. Time was 4:30.

Minutes 18-24: 3 Rounds of 20 Ring Rows and 30 Jumping Switch Lunges. Time was 5:45.

No penalties!
JenJ
on Tuesday, August 28, 2012 at 04:52 pm
Re: Single Sport Question
@Rick

"Try to maintain consistently difficult efforts across all sets."
Keevin Galbraith
on Tuesday, August 28, 2012 at 04:59 pm
Tuesday's clean WOD
Went up to 200 lbs with clean.
StacyF
on Tuesday, August 28, 2012 at 06:20 pm
S & C WOD and a swim
75, 85, 95, 100, 105, 115f went down to 110f, back to 105 and didn't fail. I'm not sure what I did wrong, but I was worn out after 105 and could not drop under the bar fast enough or I lost confidence.

Swam - 200 warm up, 300 skill work, 8x400 alternating pull buoy, 200 very slow swim cool down, 100 kick with fins to loosen up ankles. 1:22
Jim
on Tuesday, August 28, 2012 at 06:24 pm
Clean
95-135-155-185-205-215-225(f)-225PR!-230(f)
Jake Fisher
on Tuesday, August 28, 2012 at 07:05 pm
Daily Results
B Cycle

3S/RUN 800m x 5 w/ 2:30 REST
3:17 - 4:12 - And done! LOL!
>> +100° after being sub-80° for three weeks; ran on Lincoln's most grueling XC race trail; hammies near cramping/lit-up from Good Mornings yesterday; decided if I have that much of a drop-off in pace, pushing through the rest of the sets would've done more harm than good.

30:00 REST & LOTS OF MOBILITY

WOD: 5 RFT of:
Row 500m
12 1-arm KB Thruster (12R/12L) 1.5/1p
15 GHD Situps
= 21:05 w/ 35# KB thruster, actual GHD situps this time
>> Last year: 40# 1-arm DB Thruster (A LOT easier than KB), No GHD at YMCA -- I think that's an increase in fitness?!
Rhett
on Tuesday, August 28, 2012 at 07:25 pm
WOD
S&C:
135, 145, 155, 165, 175, 185(fail), 185 (pr)

Endurance:
900m
1168m
1334m
Gif4D
on Tuesday, August 28, 2012 at 07:54 pm
8-28-12
Cleans
1-1-1-1-1-1-1
(155, 175, 185, 205, 225, 235, 245, 255 lbs)

Endurance WOD:
Run (TUE): 5 x 800m, rest 2:30, hold splits within 3-5 seconds.
(2:47, 2:45, 2:45, 2:46, 2:47)
Rubens
on Wednesday, August 29, 2012 at 07:18 am
S&C
AM MTB Bike intervals 5min 95%, 6min 97% and 7min95% rest 2-3 min.

PM 7Cleans 5x40kg 2x50kg
Scott Harres
on Wednesday, August 29, 2012 at 01:24 pm
evening strength
First time establishing clean max.

95
115
135
135
145
155 FAIL
gave up because i was so disheartened. :(. think i could give it more of a go if i had rubber plates.
Anthony
on Tuesday, September 04, 2012 at 11:53 am
Week Behind
M 35/5'4"/145

155/185/185/185/195/195/195
Jesse
on Tuesday, September 04, 2012 at 12:18 pm
Week Behind
Covered 5200m on the run, including walking the rest intervals. Hitting the cleans tonight.
Jesse
on Wednesday, September 05, 2012 at 08:08 am
Week Behind
135-155-175-185-195-205-205
Squat Clean.
Comments are closed for this post.