W.O.D.: G S-INT Day 2 Week 2 Pre Order Raffle Deadline 9-15

Friday, September 14, 2012 • EnduranceG, S INT, Short Interval

STRENGTH:

DE: Power Clean 8x2 @ 60% 1 RM

Post load to comments. Recover 5:00 - 10:00. Perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

For Time:

Use one barbell @ 85% 1RM Power Clean

10 - Hang Power Cleans

2 - Back Squats

8 - Hang Power Cleans

4 - Back Squats

6 - Hang Power Cleans

6 - Back Squats

4 - Hang Power Cleans

8 - Back Squats

2 - Hang Power Cleans

10 - Back Squats

Post time to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 15 - 25 x 50m on 1:30 min

Bike (THU): 8 - 10 x 1/2M on 2:30 min

Run (THU): 10 - 12 x 200m w/ 2 min rest

Row (THU): 10 - 12 x 200m w/ 2 min rest (How to set your Drag Factor)

Ruck (THU): 10 - 12 x 200m w/ 2 min rest @ 55# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

THU is 3S Rest Day.

Swim (FRI): 15 - 25 x 50m on 1 min

Bike (SAT or Tempo): 8 - 10 x 1/2M on 2 min

Run (Sun or Time Trial): 10 - 12 x 200m w/ 2 min rest

Post sport and times to comments.


Pre-Order Raffle Deadline Is 9-15

Order your copy today at Amazon or Barnes & Noble and Submit Your Receipt

Order your copy today at Amazon or Barnes & Noble and Submit Your Receipt


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Comments (18)

D Craig
on Friday, September 14, 2012 at 06:23 am
S&C WOD
DE Power Clean: 135 lbs

Scaled to 78% (175lbs)
10 - Hang Power Cleans
2 - Back Squats
8 - Hang Power Cleans
4 - Back Squats
6 - Hang Power Cleans
6 - Back Squats
4 - Hang Power Cleans
8 - Back Squats
2 - Hang Power Cleans
10 - Back Squats

10:06
NC
on Friday, September 14, 2012 at 08:03 am
WOD
DE @ 120#
S&C @ 170# - 9:00
Per
on Friday, September 14, 2012 at 08:09 am
WOD
Strength: 8 x 2 x 67 kg EMOTM

S&C: 13:58 with 92,5 kg

CFE: Row C2

AVG/SPM: 38
Damper: 6
AVG/500: 1:28:3

35:5
35:5
35:3
35:2
35:5
35:3
35:4
35:3
35:2
35:4
35:3
35:2
Alan Pamayo
on Friday, September 14, 2012 at 08:11 am
Endurance Run
10x200m: 36,37,35,34,33,34,36,37,37,36
GIf4D
on Friday, September 14, 2012 at 10:05 am
S&C WOD
DE: Power Cleans 8x2 @60% 1RM
155 lbs

For time @ 85% 1RM...
10 HPC
2 Back Squats
8 HPC
4 Back Squats
6 HPC
6 Back Squats
4 HPC
8 Back Squats
2 HPC
10 Back Squats
(215 lbs, 15:37)
Kyle T
on Friday, September 14, 2012 at 10:07 am
S&C
WOD: 85% = 135#
Did power clean rather than hang, but did FS rather than BS. Single bar.
6:20
Brian Plunkett
on Friday, September 14, 2012 at 10:39 am
WOD
DE Power Clean: 4x2 @ 125 lbs
4x2 @ 135 lbs

S&C:

Scaled to 125 lbs

15:09
ChadA
on Friday, September 14, 2012 at 11:35 am
DE Power Clean: 65lbs

S&C WOD: @75% 1RM (75#): 7:20
Connely Baldwin
on Friday, September 14, 2012 at 11:45 am
No more "hollow rocks" or "Supermans"
Just getting back into the daily CFE WOD routine... There used to be a regular serving of "hollow rocks" and "Supermans" - are these now superseded by straight-up weight traning? I would sweat BULLETS holding/rocking these things...

Con
Sam
on Friday, September 14, 2012 at 12:43 pm
Hollow Rocks
@Connely -- I still do them. I still do the wall walks as part of my warm up too.

DE: 115#
S&C: 155# 9:52
Kyle T
on Friday, September 14, 2012 at 01:43 pm
S&C
WOD: 85% = 135#
Did power clean rather than hang, but did FS rather than BS. Single bar.
6:20
Christy
on Friday, September 14, 2012 at 01:49 pm
DE Power Clean 8X2 @ 75 lbs on :30

S&C @ 85 lbs 7:27

Followed up with swim 15 X 50's on 1:00. Kept reps btw :48 - :52 each.

F/33/125
Rubens
on Friday, September 14, 2012 at 02:49 pm
S&C
With a almost 18hours in Intermiten Fasting

Power Clean 8x2 90lbs in 30sec

WOD 110lbs in 11m08s

Half Cyndy / 9rounds

and 200 Single Unders very very fast..

Now go to EAT
tony
on Friday, September 14, 2012 at 03:13 pm
S&C WoD Result
DE Power Cleans 8x2 @ 105# on :45

S&C @ 145# - didn't read the description and did PCs instead of HPCs; T=8:24
Brad Williams
on Friday, September 14, 2012 at 04:06 pm
9/14/12 WOD
Had to take an unplanned rest day because I felt awful today. I had the worst headache in the world and I think dehydration was the culpit.

The gym I take my students too is not connected to the school and everyday taking them this week I did not take my water bottle nor have I been drinking as much at school and today it caught up. Plus I've noticed that my legs have been tighter even with all the mobility work, I haven't been using the bathroom as much, and my urine was dark yellow all day today.

Should be back at it tomorrow, but I just need to remember to drink while at school.
Alan Pamayo
on Friday, September 14, 2012 at 06:25 pm
S&C WOD
DE Power Cleans 8x2 @135 lbs on 1:00

WOD scaled to 78% (165 lbs): 6:36
PLA
on Saturday, September 15, 2012 at 06:53 am
9/14
DE @ 135 : 2X8

S&C @ 185: 10:06
Sami
on Monday, September 17, 2012 at 08:29 am
S: 45
S&E: 50kg - 12:50
Comments are closed for this post.