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

Monday, September 10, 2012 • Endurance

STRENGTH:

ME: Weighted Walking Lunge 8x3 (L/R = 1 Rep) (Hold weight like a back squat)
Post load to comments.
Recover  5:00- 10:00.
Perform CFE S&C Wod

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible in 8:00 of:

3 - HSPUs

6 - Walking Lunge Steps

9 - Sit Ups

Post rounds to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3 - 6 x 200m w/ 90sec rest

Bike (TUE): 3 - 6 x 2M w/ 2 min spin/rest

Run (TUE): 3 - 6 x 800m w/ 3 min rest

Row (TUE): 3 - 6 x 800m w/ 3 min rest

Ruck (TUE): 3 - 6 x 800m @ 35# Ruck/Boots/Utes w/ 3 min rest

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 - 6 x 200m w/ 90sec rest

Bike (WED): 3 - 6 x 2M w/ 2 min spin/rest

Run (TUE): 3 - 6 x 800m w/ 3 min rest

Post sport and distances to comments.

CrossFit Endurance Seminar at CrossFit Escape, Burleigh Heads QLD Australia


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Comments (30)

R
on Monday, September 10, 2012 at 03:11 am
rowing/running question
Hi
I wonder if there is any way of translating running times to times on the c2? If I for example am aiming for a 45 minute 10k, what would be a similair time on the rower?
Kyle T
on Monday, September 10, 2012 at 04:03 am
S&C WOD
WOD: 8:00 of
3 hspu
6 walking lunges per leg
9 sit ups

11 rds + 1 walking lunge
Per
on Monday, September 10, 2012 at 04:07 am
WOD
Strength: 8x3, 40-50-60-65-70-75-80-90

S&C: 12 rounds + 3HSPU + 6 walking lunge steps
Per
on Monday, September 10, 2012 at 04:09 am
WOD
Strength in kg
Alan Pamayo
on Monday, September 10, 2012 at 05:33 am
S&C WOD
ME Walking Lunge 8x3: 95,115,135,165,185,205,215,225

WOD RX'd: 8.0 Rounds (Head to Abmat HSPU's and GHD Sit-Ups)
Brian Plunkett
on Monday, September 10, 2012 at 07:24 am
WOD
S:
45#,95#,115#,135#,145#,155#,165#,185#x 2 (DNF)

S&C:
7 rounds + 3 HSPU

3 HSPU
6 Walking Lunges (L/R = 1rep)
9 GHD Situps
Rubens
on Monday, September 10, 2012 at 07:26 am
S&C
8x3 95lbs
wod 11rounds
Ryan
on Monday, September 10, 2012 at 07:28 am
Thank you CFE
a BIG thanks to CFE and B-Mac for this awesome program! I just did a half-marathon and dropped by PR over 10 minutes from 1:37:53 a year and a half ago to 1:27:24 this weekend!
Richard
on Monday, September 10, 2012 at 08:14 am
Old WODs
Does anyone know if this exact A block has been done already? The oldest WOD in the archive is block C, Week 8, Day 2, which would be an odd place to start.

As much as I enjoy and appreciate this free website of this excellent program, I'm continually surprised at how difficult it is to find old WODs in any organized manner.
Pablo Medina
on Monday, September 10, 2012 at 09:28 am
Results
CFE WOD RX'd: 7 rounds (head to abmat HSPU's)
Jack
on Monday, September 10, 2012 at 10:04 am
Noob question
I just found you all and I like the crossfit endurance methodology. Today will be my first WOD following you all. On the Endurance WOD, I want to do the run WOD. What does the (TUE) beside it mean? Am I supposed to perform the run tomorrow?
Kaitlin
on Monday, September 10, 2012 at 10:37 am
Old Wods
Richard-- The current cycle has not been posted before. Blocks are not reused on this site. Past days are in the archive. The archive is by month. Click on the month and every day's entry is listed. You have to click on the day to see the whole post. When the site transitioned to the current site that is where the cycle was at. There was not away to bring the archive from the past site to this one.
Jack
on Monday, September 10, 2012 at 11:40 am
STR & S&C
STR: 115, 120, 125, 130, 135, 140, 145 (I struggled on the last set. My glutes and quads were on fire. Exactly 60 sec rest between sets.)

S&C: 8 rounds + 4 lunges
ChadA
on Monday, September 10, 2012 at 12:14 pm
Strength: 40, 50, 60, 80, 95, 80, 90, 90
S&C: 11 (RX'd)
JenJ
on Monday, September 10, 2012 at 12:40 pm
re: Noob question
Yes. Single sport (SS) athletes do their respective sport (swim, bike, run, row, or ruck) workout on Tues and Thurs, with the longer tempo or TT workout on Sunday.

Check out the four FAQ sections, which will better explain the layout of the workouts, terminology, etc.
Keevin
on Monday, September 10, 2012 at 12:47 pm
9/10/12
Weighed lunges: I used D.B but held them above my shoulders. 50# db: total 100#.

Amrap in 8 min: 9 + 2 HSPU.
ChadA
on Monday, September 10, 2012 at 01:10 pm
Congrats to Ryan!! 10 minute PR in a half is huge, breaking 1:30 is too!

Also, hats off on the programing today. As usual, the strength and S&c WODs fit together in a truly painful way. :)
Jody
on Monday, September 10, 2012 at 01:42 pm
Another Newbie...
On the Endurance WOD: it says 3-6x200m (for the swim--variations on the theme for other sports). Does that mean do 3 rounds of 6x200m, or does it mean do 3, 4, 5, or 6 rounds of 200m with appropriate rest between. If the former, when does one do the recovery between intervals?
Christy
on Monday, September 10, 2012 at 02:01 pm
Love CFE!
This is my first post, but I have been following CFE since December and have seen tremendous results! Many thanks to all who are involved in this website.
Weighted walking lunges: 45, 65, 75, 75, 75, 75, 75, 75.
8:00 amrap: 6 rounds + 8 ghd situps.
20.8 mile hilly bike ride: 1:13:10, awesome weather.
F/33/125
Lauren
on Monday, September 10, 2012 at 02:32 pm
Swim (3S) WOD
I did my S&C WOD at my box this AM.

Swim WOD of 4x200m w/ 90s rest this afternoon:

3:21
3:27
3:27
3:29

I'll take those times since I've been out of the pool for a good month and a half.
Kaitlin
on Monday, September 10, 2012 at 02:41 pm
RE:Another Newbie...
Jody-- You will complete 3,4,5 or 6 200m with 90 sec recovery.
The rest begins when you complete 200m. If you need more than 90 sec to be ready to go again scale the distance
jmac
on Monday, September 10, 2012 at 02:45 pm
RE: Another Newbie...
Jody, it's 1 set of 3 to 6 total reps. When there is more than one set, it'll be noted in the workout (like in "Tosh," for example).
Brad Williams
on Monday, September 10, 2012 at 04:02 pm
9/10/12 WOD
Interval swim this morning. Got some tips from a couple guys and have reaped the benefits. 6x200m/90 rec.- 4:01,3:56,3:54,3:52,3:52,3:47 min.

Strength & Conditioning after school. Didn't travel across town to the gym so I wore my 20lb. vest for the lunges and did8 sets of 30sec on/30sec rec. Circuit- Feet on wall for HSPU. 8 sets + 3 HSPU + 2 Lunge Steps.

Really happy with swim. Some formal coaching this winter should help too. I only hope all the extra run skill work I'm doing will pay off. I can feel it starting too.
Scott Harres
on Monday, September 10, 2012 at 05:23 pm
evening WOD
awesome combination today.

Strength: first time at this. i had to clean and jerk it to back squat position, so that got a little rough.

75, 85, 95, 105, 105, 115, 115, 115

WOD: (scaled HSPU with wall and abMat) 10 rounds and up to 3 situps.

Finally got HSPU!
StacyF
on Monday, September 10, 2012 at 06:09 pm
WOD
95# is where I could max today.
WOD 10 rounds
No EWOD. Decided I would try this recovery thing from doing a 100K bike race that was all hills on my fixie because I let my friend, new to cycling, borrow my road bike. Managed to maintain 17 mph. Felt solid the whole time. Proves CFE works.
D Craig
on Monday, September 10, 2012 at 06:48 pm
S&C WOD
ME Weighted Lunge
95, 95, 115, 115, 125, 125, 135, 135

S&C WOD -- scaled
3 pushups with feet propped on 24" box
6 walking Lunge Steps
9 Abmat situps

8 rounds
tony
on Monday, September 10, 2012 at 07:27 pm
WoD Result
Weighted walking lunge 8x3: 45-65-75-85-90-95-100-105

Rounds = 6 + 1 HSPU (scaled HSPUs w/3 plates + abmat); I did 6 walking lunges (1L/1R) each round, but maybe that was double what I was supposed to do.

I've been doing HSPUs with knees on a bench and decided to try the full HSPU upright position with reduced range of motion. This is much tougher/better.
Rhett
on Monday, September 10, 2012 at 07:44 pm
WOD
Strength:

45, 95, 115, 135, 155, 175

S&C:

6 rounds
Richard
on Monday, September 10, 2012 at 07:57 pm
Old WODs
Kaitlin, thanks for your help!
Shawn (35/m/5'10"/182#)
on Monday, September 10, 2012 at 08:41 pm
WOD
Strength: 45-95-135-155-175-185-205-225[big-time fail]-205

I've never done ME lunges like that before, so I didn't really know where to start.

S&C = 8 rounds + 2 sit ups (scaled HSPUs with feet hooked on Smith machine bar)
Comments are closed for this post.