W.O.D.: G L-INT Day 2 Week 1

Friday, September 07, 2012 • EnduranceA, L-INT

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Front Squat (155/115)

Rope Climb

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 2 – 5 x 200m w/ 90sec rest

Bike (THU): 2 – 6 x 2M w/ 2 min spin/rest 

Run (THU): 5 x 800m w/ 3 min rest

Row (THU): 5 x 800m w/ 3 min rest

Ruck (THU): 5 x 800m @ 35# Ruck/Boots/Utes w/ 3 min rest

Post sport and distances to comments. Maintain consistently difficult efforts across all sets.

Multi-Sport (3S)

Thursday is a 3S rest day

Choose ONE of the following sports:

Swim (FRI): 2 – 5 x 200m w/ 90sec rest

Bike (SAT or Tempo): 2 – 6 x 2M w/ 2 min spin/rest

Run (Sun or Time Trial): 5 x 800m w/ 3 min rest

Post sport and distances to comments. Maintain consistently difficult efforts across all sets.


Kevin Story finishing the Lincoln National Guard Half Marathon with a 30min PR


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Comments (22)

JRS
on Thursday, September 06, 2012 at 06:42 pm
Silly question
Do we do 1 rope climb after 10...1 fronts squats or is it 10 to 1 fronts squats & rope climbs? Hopefully that made sense.
John k
on Thursday, September 06, 2012 at 06:58 pm
Rope question
Is it one rope climb after each set of front squat or descending count matching front squats
Jake Fisher
on Thursday, September 06, 2012 at 07:44 pm
Lincoln Half, Representin'!!
Nice work, Kevin! That's just a couple miles from my home :) Nice job! HUGE PR!
Scott Harres
on Friday, September 07, 2012 at 05:45 am
Run WOD
5 x 800m w/ 3 min rest

3:05
2:57
2:52
2:45
2:44

Kaitlin, JMac or BMac, if the legs feel more OK on say rep 4 1 lap in, but the lungs feel behind, what would you recommend dialing in?

Thanks you're the best.
Brian Plunkett
on Friday, September 07, 2012 at 07:31 am
WOD
S:
ME- Back Squat

135x3, 225x2, 255x1, 275x1, 295x0 *failed 1st attempt, 295x1 (10# PR)

10-9-8-7-6-5-4-3-2-1
Front Squat (155#)
Substituted Towel Pull-ups for Rope Climb (matching reps on squats and pull-ups)

19:10
Kyle T
on Friday, September 07, 2012 at 07:39 am
S&C
Wendler Press Week 3
95x5, 105x3, 120x3

WOD: 135# FS, 1 Rope Climb after each set of 9-8-7-6-5-4-3-2-1
*The last 2 sets of rope climbs, substituted 5 strict pull ups

12:35
Per
on Friday, September 07, 2012 at 07:43 am
WOD
Strength: 309 lbs

S&C:

10-9-8-7-6-5-4-3-2-1 of FS 155 lbs
7-6-5-4-3-2-1-1-1-1 of Rope climb 13 ft (no jump)

Didn't think that I could manage the total of 55 climbs so I scaled it.

Time: 19:57

Row C2:

2:45,7
2:48,0
2:47,9
2:48,1
2:45,5

Avg/500 m 1:44,4
Avg/SPM 29
Joe N.
on Friday, September 07, 2012 at 09:10 am
So we think that the 10-9-8... applies to rope climbs too?
Per
on Friday, September 07, 2012 at 10:30 am
WOD
Strength: 309 lbs

S&C:

10-9-8-7-6-5-4-3-2-1 of FS 155 lbs
7-6-5-4-3-2-1-1-1-1 of Rope climb 13 ft (no jump)

Didn't think that I could manage the total of 55 climbs so I scaled it.

Time: 19:57

Row C2:

2:45,7
2:48,0
2:47,9
2:48,1
2:45,5

Avg/500 m 1:44,4
Avg/SPM 29
John K
on Friday, September 07, 2012 at 10:51 am
only one climb per set
Well, I went with one climb per set. I wish that I had planned my attire better. I ended up with a lot of rope burn that could have been avoided through better planning. 22:29 @ 115#
Ashley
on Friday, September 07, 2012 at 11:51 am
Kevin
Nice job Kevin!!!!
Natalie B
on Friday, September 07, 2012 at 01:28 pm
ouch
10-9-8-7-6-5-4-3-2-1 rope climb and front squats (75#) took 55 minutes.
Rubens
on Friday, September 07, 2012 at 01:56 pm
S&C
(1Bear Complex+4 Backsquat)x2x40kg and 3x50kg

wod 12m33s 95lbs fron squat and pullups stricts
Brad Williams
on Friday, September 07, 2012 at 04:05 pm
9/7/12 WOD
Interval swim this morning. 5x200m/90 rec.- 3:57,3:56,3:57,3:58,3:58 min. Looks like rest day made a huge difference. These are some of the best times I've done.

No S&C today because I traveled to St. Charles to stay with my parents for the weekend since the 10K I'm competing in is 30 minutes from there.

Will hit S&C recovery or maybe today's Squat strength WOD if I'm feeling okay after racing.
Alan Pamayo
on Friday, September 07, 2012 at 04:22 pm
S&C WOD
ME Back Squat 2 RM: 315

WOD RX'd (12' Rope Climbs): 34:21

I wasn't sure how the 55 rope climbs would go but I just kept slow and steady and chipped away.
John k
on Friday, September 07, 2012 at 06:55 pm
Rope question
Is it one rope climb after each set of front squat or descending count matching front squats
Colter Paustian
on Friday, September 07, 2012 at 07:27 pm
I never post on here
Thought I might try it. Back squats:135x1 275x4
S&C: as rx'd at 135lbs- front squats an rope climbs as rx'd completed in 17:10.
Alan Pamayo
on Friday, September 07, 2012 at 08:08 pm
Endurance Ruck
5x800m @42 lbs: 5:21, 5:26, 5:17, 5:03, 4:41
Colter Paustian
on Friday, September 07, 2012 at 08:43 pm
I never post on here
Thought I might try it. Back squats:135x1 275x4
S&C: as rx'd at 135lbs- front squats an rope climbs as rx'd completed in 17:10.
D Craig
on Saturday, September 08, 2012 at 07:08 am
S&C WOD
ME Back Squat
315x3

S&C WOD (scaled, don't have a climbing rope)
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Front Squat (155/115)
Pullups
Lauren
on Saturday, September 08, 2012 at 09:06 am
3S Run WOD
I'm a newbiw to CF Endurance and psyched to try the new approach to endurance training! I did the RUN WOD (3S):

5x800's:

3:19
3:25
3:26
3:26
3:23
D Craig
on Saturday, September 08, 2012 at 01:16 pm
S&C WOD Time
S&C
17:04...see post above
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