W.O.D.: F L-INT Mid Week 10

Wednesday, August 29, 2012 • EnduranceF, Long

STRENGTH:

ME: Push Jerk

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 12:00 of:

10 - Ring Rows

20 - Air Squats

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.


CrossFit Endurance Seminar, CrossFit OBBC, Odense, Denmark


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Comments (25)

Daniel Smith
on Tuesday, August 28, 2012 at 07:21 pm
WBW??
What happened to white board Wednesday??
Darrell
on Tuesday, August 28, 2012 at 09:52 pm
S and C WOD
160 x 2, 165 x 1 - failed twice at 165 before doing 160 and back to 165. It came a lot easier the third time.

Then, 8 rnds + 10 ring rows.
Mark
on Tuesday, August 28, 2012 at 10:22 pm
Strength and Con WOD
Push Jerk - worked up to 187#x1
Which is pretty poor considering my push press is not far off that. Need to get under the bar much faster.
S&C WOD - 14x rounds + 5 rows.
Subbed a TRX row for the ring rows.
Legs are toast now!
Rich
on Wednesday, August 29, 2012 at 02:24 am
Whiteboard Wednesday
Has Whiteboard Wednesday ended?
Nubiaska
on Wednesday, August 29, 2012 at 06:57 am
Archive Question?
How do I look at yeterday's WOD? The archive doesn't show a complete description.
Kaitlin
on Wednesday, August 29, 2012 at 07:05 am
Re: Archive Question
Nublaska-- Click on the wod title
F L-INT Day 2 Week 10 on the left of the entry and the complete page loads.
Rubens
on Wednesday, August 29, 2012 at 07:14 am
S&C
Strength Power Clean and jerk 5,4,3 95lbs 2,1 110lbs

WOD 10 Rounds exacts
Kaitlin
on Wednesday, August 29, 2012 at 08:35 am
WBW
Daniel/Rich/Everyone--
What questions do you have or would like to see in a future WBW or video?
Darrell
on Wednesday, August 29, 2012 at 09:39 am
Endurance WOD
3S Bike:

1.72 miles, 2.1 miles, 2.52 miles
Marian
on Wednesday, August 29, 2012 at 10:20 am
WOD
Push Jerk 5 rounds 3x 137lbs
S&C 13x rounds
My legs are exhausted. Tomorrow will be hard :-)
Pablo Medina
on Wednesday, August 29, 2012 at 12:09 pm
Resutls
Almost 7 rounds
ChadA
on Wednesday, August 29, 2012 at 12:12 pm
Strength: Spent most of the time working on form (lots of room left for improvement): 60x3, 70x2, 80x1, 50x5, 50x5

WOD: Did rounds on the minute, getting about 15-20 seconds rest each round. Skipped the rest on the last round. 12.9 rounds (12 rounds + 9 Ring Rows).
Gif4d
on Wednesday, August 29, 2012 at 12:32 pm
S&C WOD
Push Jerk
2 @ 135, 155, 175, 195
1 @ 210, 225

12:00 AMRAP
10 Ring Rows
20 Squats
(9 rounds + 5 reps)
Keevin
on Wednesday, August 29, 2012 at 12:57 pm
Wed 8/29
Push jerk: went up to 185

S&C: 12 rounds
jmac
on Wednesday, August 29, 2012 at 01:48 pm
RE: wbw
Gents - fear not! WBW has not ended. Just getting some things worked out on my end in addition to coming up w/ some new ideas.
The ArdvarK
on Wednesday, August 29, 2012 at 02:02 pm
Jake!
Get that camera yet?
Brad Williams
on Wednesday, August 29, 2012 at 02:46 pm
8/29/12 WOD
Intervals on the bike trainer this morning. Did a mix of fast cadence and climbing. Skipped the S&C today because I had some things to do after school, no worries though, will hit that tomorrow morning.
Chad Brinkley
on Wednesday, August 29, 2012 at 04:22 pm
Bike WOD
I did the 3 Sport BIKE WOD this afternoon. 3:00 Warm Up; 5:00 On (1.8 miles), 2:30 Spin/Rest, 6:00 On (2.16 Miles), 3:00 Spin/Rest, 7:00 On (2.55 Miles), 3:30 Cool Down + Mobility.

This morning I did the local S&C WOD:
Strength: Touch and Go Deadlifts
7x135, 5x165, 3x185, 3x215, 3x235, 3x255, 3x275
One set of max reps at 275: 4 Reps

Conditioning: 3 x 500 Meter Row with 3:00 Rest
Intervals were 1:47, 1:46, 1:45.
StacyF
on Wednesday, August 29, 2012 at 04:48 pm
WOD
Push jerk: maxed at 120# which is a few #s over body weight. Yea!

WOD: 9 rounds + 8 ring rows
Nubiaska
on Wednesday, August 29, 2012 at 05:12 pm
Re:Archive Question
Thanks Kaitlin! Duh!
ChadA
on Wednesday, August 29, 2012 at 07:24 pm
WBW and Videos
Footage of CFE WODs--strength, S&C, and endurance--would be great. Whiteboard before WODs to show the intentionality of the programming.
Rhett
on Wednesday, August 29, 2012 at 07:30 pm
WOD
Strength:
ME: Push Jerk
5x135, 5x145, 5x155, 5x165, 2x185

S&C:
8 rounds + 5 rows
Scott Harres
on Wednesday, August 29, 2012 at 07:50 pm
evening WOD
Strength:
3 x 115
3 x 15
1 x 135
1 x 145
1 x 155 PR!
1 x 160 PR!
Fail 165 (body weight)

I really can't wait to have rubber plates.

WOD: 9 rounds + 5 rows.

Shoulders felt toasty from PJ.
Jack the Ripper
on Wednesday, August 29, 2012 at 08:26 pm
Wed WOD
S:1RM Push Jerk 175#, which is 10# over body weight.

S&C:15 rounds even.
Jake Fisher
on Thursday, August 30, 2012 at 01:52 pm
Daily Results / Denver
B Cycle Results

Bench Press (ME)
>> 95(8),115(6),135(4),155(3),175(2),185(2)

LYNNE = 144 reps Rx'd
>> 12 reps short of a new PR; 155# bench, bench felt weak after MAX EFFORT

REP: bench,pullups =
7,23 - 8,23 - 8,22 - 9,20 - 10,14

I'll be in Denver over the weekend. Maybe I'll see some of you guys there... Long's Peak on Sunday!
Comments are closed for this post.