W.O.D.: G S-INT Day 2 Week 3

Tuesday, September 18, 2012 • Endurance • G, Short Interval, SI

CFE STRENGTH & CONDITIONING WOD:

Three Rounds For Time of:

1 Min - Hollow Rock

20 - Pistols (Alternate Legs)

1 Min - Hollow Rock

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 (TUE): 10 x 75m on 1:30 hold splits within 3-5 seconds.

Bike (TUE): 6 x 1M w/ 90 seconds spin/rest hold splits within 3-5 seconds.

Run (TUE): 6-12 x 200m, 90 seconds rest hold splits within 3-5 seconds.

Row (TUE): 6-12 x 200m, 90 seconds rest (How to set your Drag Factor) hold splits within 3-5 seconds.

Ruck (TUE): 6-12 x 400m, @ 55# Ruck/Boots/Utes, 90 seconds rest hold splits within 3-5 seconds.

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 75m on 1:30 hold splits within 3-5 seconds.

Bike (WED): 6 x 1M w/ 90 seconds spin/rest hold splits within 3-5 seconds.

Run (TUE): 6-12 x 200m, 90 seconds rest hold splits within 3-5 seconds.

Post sport and time to comments.

Jason Hatton

Sign up now for the CrossFit Endurance Swim & Performance Seminar on October 13th


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Comments (16)

Chad Brinkley
on Monday, September 17, 2012 at 06:13 pm
Tapering
Following the multisport taper this week.
Monday (9/17): 5x3 Backsquat (155, 175, 185, 195, 205); 100 Double Unders for time (3:40). Finished with Mobility Work.
Per
on Tuesday, September 18, 2012 at 03:42 am
WOD
S&C: 16:23

I so need this... Pistols are my achilles spot. Can do some on the left leg but can't find the depth, balance, strength on the right leg. Don't wan't to do them assisted (holding on to something) since I feel it is a balance issue.
Alan Pamayo
on Tuesday, September 18, 2012 at 04:16 am
Endurance Ruck
8x400m @56 lbs: 2:18, 2:22, 2:12, 2:15, 2:14, 2:10, 2:17, 2:17
Brian Leventhal
on Tuesday, September 18, 2012 at 06:56 am
WOD - Pistols?
What are pistols?
Kaitlin
on Tuesday, September 18, 2012 at 09:19 am
RE: WOD Pistols
Brian-- From the demonstrations page
http://www.crossfitendurance.com/blog/3/post/86
Brian P.
on Tuesday, September 18, 2012 at 09:37 am
WOD
S&C
3 RDS for time
(had to do assisted pistols)
19:38

Endurance
12x 200m Row- 90s Rest (DF175)

49.1, 48.2, 42.3, 40.4, 41.4, 42, 42.4, 42, 42.9, 42.9, 43.5, 42.8
Matt w
on Tuesday, September 18, 2012 at 10:56 am
S&C
15:06
Hollow rocks go home!!!
Patricio Wise
on Tuesday, September 18, 2012 at 11:38 am
Endurance WOD
8 x 200m, 90sec rest in between
55,54,52,53,55,50,51,52/total 17:32
ChadA
on Tuesday, September 18, 2012 at 12:58 pm
11:23 (pistols assisted by a box sit).

*Any ideas why my left leg would feel significantly weaker than the right leg on pistols, but not on weighted walking lunges?
Sam
on Tuesday, September 18, 2012 at 01:33 pm
Hollow Rocks
Ask and ye shall receive!

S&C: 14:10

Endurance - (1S Bike - on the fixie 48x17) odd interval=into wind/even=with wind:
3:55,3:02,3:49,2:48,3:27,2:48
Brad Williams
on Tuesday, September 18, 2012 at 04:09 pm
9/18/12 WOD
Great season this year Jason. We'll have to train more this winter and summer for GR.

Week 6 Cadence run this morning. Once I got going didn't have to hard of a problem holding 103. After that the 6 min. 94-96 seemed slow. Strength & conditioning after. Did the Pistols off a bench. 13:01 min. My stomach is still hurting from it.

Did Saturday's tempo run after school. I think I took it a little too fast 25:01 minutes. Wore my 12lb. vest for it and was able to keep cadence around 85-87 which is below standard, but I was happy to keep that high with the extra weight. Will try to go heavier next time.
Alan Pamayo
on Tuesday, September 18, 2012 at 06:09 pm
S&C WOD
WOD (Pistols on a plyo box ... can't keep lifted leg up high enough to do on the floor)
9:20
PLA
on Tuesday, September 18, 2012 at 08:23 pm
Day 8
S&C (pistols assisted): 10:57

6X 200m:

35.2
34.4
33.3
34.9
33.6
33.6
Rubens
on Wednesday, September 19, 2012 at 08:23 am
S&C
Well, the monday rest..and today do
a mix of wods (mon/tue)

Cycleops 10min warmup 5 intervals 3min on/1m30s spin easy

then

Wod1 5 Rounds
10 Medball 10kg to 3mts
5 pullups w/ 10kg

Wod2 3 Rounds
15 Hollowrocks
20 One Leg Squat w/ TRX alternate
Jake Fisher
on Wednesday, September 19, 2012 at 11:45 am
Daily Results
Similar WOD as above, but individualized a couple things to help my injured athlete recover (and provide a positive stimulus to his healing hammy)... Here's what we did:

Row 500m (his damper was on 1), then immediately following w/ no rest...

3 Rounds for time of:
1-min Hollow Rocks (accumulation)
20 Deadlifts, 135#
1-min Hollow Rocks (accumulation)

My time = 13:04
My athlete's time = 13:46

We also went out for a nice light, moderate paced 800m run to see how his hammy would handle that. It was good except for making a couple turns -- he tore a stabilizing muscle in the biceps femoris.
Rusty
on Wednesday, September 19, 2012 at 02:12 pm
Endurance Run
12 x 200m
0:39
0:36
0:35
0:35
0:37
0:36
0:37
0:39
0:38
0:37
0:38
0:38
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