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

Tuesday, September 11, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

15 - Power Snatches (115/85)

Run - 400m

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 w/ 3 min rest @ 35# Ruck/Boots/Utes

Post sport and number of rounds 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 number of rounds to comments.


Team CrossFit By Overload Murrieta Endurance after the Heartbreak Ridge Half Marathon


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Comments (36)

Rhett
on Monday, September 10, 2012 at 07:52 pm
Patellar Pain...
Any tips on pain in the front of the knee? I get it when doing squats, lunge, cleans.... Anything where I try to sink reasonably deep.
Kaitlin
on Monday, September 10, 2012 at 08:31 pm
RE:Patellar Pain
Rhett-- Mobility Wod do a search there are several episodes that address the knee. Could be something upstream or downstream of the knee.
OZ
on Monday, September 10, 2012 at 08:54 pm
Rhett- I got that same pain rushing through overhead squats on the balls of my feet. I strained my patella tendon and was in pain for a few weeks. I rested for a week and then worked my way back in with a velcro patella strap. This worked for me however; I would seek medical advise before continuing your training.
Per
on Tuesday, September 11, 2012 at 03:57 am
WOD
S&C:

3 rounds of 115 lbs power snatch & 430 m run

Time: 13:45
Alan Pamayo
on Tuesday, September 11, 2012 at 04:21 am
Endurance Ruck
Ruck 3x800m @42 lbs: 4:25, 4:09, 4:10
David C.
on Tuesday, September 11, 2012 at 05:01 am
Endurance WOD Run 4x600:
2:53/2:44/2:44/2:43
Brian
on Tuesday, September 11, 2012 at 05:03 am
9-11
I supplemented today’s WOD for Fran because I knew how sad faced and painful it makes me. All I ask is for a moment of silence for those who have lost their lives and continue to lose their lives for this great nation. RIP Corporal Jason Lucas, Staff Sergeant Mathew Tailor and Sergeant First Class David Hurst. You are truly missed!
M O
on Tuesday, September 11, 2012 at 06:20 am
RE: Patellar Pain + WOD
Rhett, how old are you? If you are under 24 it could be Osgood-Schlatter, which I have...

WOD:
Run, 6*800m, + S: 4x5 Bench Press and Weighted Dips
David C.
on Tuesday, September 11, 2012 at 06:52 am
Correction
4x800 not 4x600
D Craig
on Tuesday, September 11, 2012 at 09:48 am
S&C WOD
...scaled

3 Rounds For Time:
15 - Power Snatches 95lbs
Run - 400m

18:56
Brian Plunkett
on Tuesday, September 11, 2012 at 10:02 am
WOD
S&C:

New to Oly lifts (1st time doing snatches)

3rds for time:

15 @ 115#
400m Run

5:32,7:40,9:50
Scott from the Lou
on Tuesday, September 11, 2012 at 11:00 am
Rhett
check out this blog:

mobilitywod.com

if you search key words, you will find endless ways to address this problem. good luck!
Jack
on Tuesday, September 11, 2012 at 11:43 am
pulled ham string: Pose
So, I go to the sport tech section and start reading up on running drills. Trying to get on board with this program, I pick three drills and go to it. At the end of the warm up on the 90% sprint, POP left ham locked up. I'm hopping it's just cramped. Pose is supposed to be the safest running method and I've been running a lot (7 miles last sunday). I'm guessing as I increased my tempo, I started striding to far forward and popped it. I'm sitting on ice now and hopefully I'll be back on it tomorrow.
Kaitlin
on Tuesday, September 11, 2012 at 11:53 am
RE: pulled hamstring
Jack-- You may need to stretch and/or add mobility work to your warm up. Things can be tight or need more attention different days based on what you did prior days. Watch Brian's video on running warm up he lays everything out.
When pose running is performed correctly it is the safest running technique.
Jack
on Tuesday, September 11, 2012 at 01:25 pm
RE: pulled hamstring
Kaitlin - My hams and glutes are really tight from the walking lunges yesterday. I was taking it easy on the warm up and everything felt great. I didn't even feel my leg getting tight or any strain at all when it happened. I'm crossing my fingers it's just a cramp.
dan
on Tuesday, September 11, 2012 at 01:43 pm
11:20 had to switch to clean and jerk last round ripped some skin from the snatch
ChadA
on Tuesday, September 11, 2012 at 01:54 pm
Scaled WOD: 10:56
(Still scaling overhead lifts to empty bar, but making progress on the dynamic movement...i.e. making the bar light.)
Rubens
on Tuesday, September 11, 2012 at 02:06 pm
question about shedule template
Hi I´m a road/MTB Biker.. and follow you almost 10 months..I can´t do 2 sesions the Tuesday, can I put together thats sesions with the wednesday and do two (2) wods thats day...?
Kaitlin
on Tuesday, September 11, 2012 at 02:14 pm
RE:Question about schedule template
Rubens-- Yes, you can switch Tuesday and Wednesday if that works better with your schedule. Move everything from the day to the new day.
Rhett
on Tuesday, September 11, 2012 at 02:31 pm
RE: Patellar pain
All,
Thanks for the input. I enjoy this site.

I'm probably not the standard CFE'er. I'm 36 and am more of a football (I prefer rugby) build than an endurance athlete.

But I really llke the program here and how it lends some focus to Crossfit as opposed to the randomness of the main site.

I think I'm going to give the bands at MobilityWOD a shot. I don't have an injury issue, just need the support and to work on my range of motion as well.

Thanks!
Kyle T
on Tuesday, September 11, 2012 at 02:38 pm
S&C
WOD: 13:52
85# power snatch* Terrible at this movement
Run was an estimated 400m
Rubens
on Tuesday, September 11, 2012 at 03:29 pm
CFE MTB
Well today in a MTB Bike on road do the wod
2km x 6 rest within intervals 2min.
4:49/4:44/5:02/2:53/3:25/3:36 the first 3 intervals do against the wind and little hilly terrain. the others 3 in flat..
Brad Williams
on Tuesday, September 11, 2012 at 04:12 pm
9/11/12 WOD
Hope everyone took some time to remember the service men/women that gave their lives for us today.

Strength & Conditioning this morning. Week #5 cadence/skill work to start. Circuit- 65lbs for Power Snatch because I'm awful at that movement 9:08 min.

Interval run after school Wore my weight vest for this and went with 12 lbs. because I haven't run with it in about a year. Forgot my GRP watch so I guestimated 800m.
4 sets- 3:39,3:42,3:41,3:41. That was really hard. Exhausted after. Will incoporate vest more in runs.
PLA
on Tuesday, September 11, 2012 at 05:04 pm
1st day of CFE
Endurance: 4X 800m
2:56, 3:03, 3:14, 3:08

S&C: (115lbs X 15 + 400m) X 3 = 12:39 min

Wow, both really intense. My appetite has been raging all day.
StacyF
on Tuesday, September 11, 2012 at 05:16 pm
WOD
63# for the power snatch 13:53

Brick tonight- 1 hour bike 75% TT speed/30 min run @ 5K pace. Getting ready for Redman.
Adam Connors
on Tuesday, September 11, 2012 at 06:05 pm
800m runs
Question with the running WOD's. Are they considered 800m sprints? or just really face paced running? I tried doing tonight and if they're 800m than I am grossly out of shape haha. I can get a hard 400 in but 800 is extremely taxing.
Kaitlin
on Tuesday, September 11, 2012 at 06:09 pm
RE: 800 m runs
Adam-- Understanding pacing http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
This may be showing you a time domain that needs some attention
Alan Pamayo
on Tuesday, September 11, 2012 at 06:36 pm
S&C WOD
WOD RX'd: 10:31
Rhett
on Tuesday, September 11, 2012 at 06:46 pm
WOD
S&C:
On the road, no weights... (no weight snatch)
3:33, 3:46, 4:04

Endurance:
6x800m run
4:15 4:21 4:06 4:09 4:08 4:02
Patricio Wise
on Tuesday, September 11, 2012 at 07:02 pm
Endurance WOD
3 x 800m 3:48/3:55/3:46
PLA
on Tuesday, September 11, 2012 at 07:36 pm
1st day of CFE
Endurance: 4X 800m
2:56, 3:03, 3:14, 3:08

S&C: (115lbs X 15 + 400m) X 3 = 12:39 min

Wow, both really intense. My appetite has been raging all day.
Scott Harres
on Tuesday, September 11, 2012 at 07:49 pm
evening WOD
Ok so weighted walking lunges is straight dirty. my external rotators have been so freaking sore all day! the 3s run WOD was out of the question.

WOD: scaled snatch to hang and 65# - 8:34

Might sound silly, but I decided to walk the half mile to the track with the weight on my back as a tribute to 9/11 and such. Let's just say the way home was rough.....
tony
on Tuesday, September 11, 2012 at 08:52 pm
WoD results
S&C - scaled power snatch @ 75#, ran 400m on treadmill (8 mph/2%)
T=10:25

Endurance: 6x800m (3:32, 3:30, 3:25, 3:25, 3:24, 3:23) - the WoD didn't specify tolerance for holding the splits so I tried to run negative splits; the last couple of rounds were tough
Mika
on Wednesday, September 12, 2012 at 12:43 am
Endurance WOD
3x 800: 3:02/3:04/3:08
D Craig
on Wednesday, September 12, 2012 at 11:10 am
SS Run
6x800m
4:42
4:30
4:39
4:37
4:46
4:36
Charlie Douthwaite
on Wednesday, September 12, 2012 at 08:20 pm
SS SWIM
4x200y 90sec rest
2:55, 3:00, 3:03, 2:57


S&C 95# 9:45
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