W.O.D.: G S-INT Day 2 Week 4

Friday, September 28, 2012 • EnduranceShort Interval, S-INT, G

STRENGTH:

DE: Box Squat 10x2 on :60 @60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

2 Rounds for time:

500m Row

15 - Deadlifts (225/185)(Unbroken)

15 - Strict Pull Ups

Rest 2 Mins

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): 15 - 25 x 50 m on 1:00, hold within 3-5 seconds

Bike (THU): 4 - 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (THU): 3 - 6 x 400m, rest 2:00, hold within 3-5 seconds

Row (THU): 3 - 6 x 400m, rest 2:00, hold within 3-5 seconds

Ruck (THU): 4 - 8 x 800m, 65# Ruck/Boots/Utes, 90 seconds rest, hold within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 15 - 25 x 50 m on 1:00, hold within 3-5 seconds

Bike (SAT or Tempo): 4 - 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds

Run (SUN or TT): 3 - 6 x 400m, rest 2:00, hold within 3-5 seconds

Post sport and times to comments.


Joshua Morrell at the Pumpkinman Triathlon


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Comments (24)

DJ
on Thursday, September 27, 2012 at 07:54 pm
Q?
Is that 60% of max Back Squst or Box Squat? Thanks
Carl S
on Thursday, September 27, 2012 at 11:41 pm
S&C WOD
Time: 23:21

Deadlifts were not unbroken.
Pete
on Thursday, September 27, 2012 at 11:50 pm
Todays WOD
400s
1- 1:36
2- 1:34
3- 1:34
4- 1:36
5: 1:34
6- 1:39
SFUWO!!!
kyle
on Friday, September 28, 2012 at 04:24 am
endurance WOD
6 x 400m run
1:23
1:23
1:20
1:19
1:18
1:16
Alan Pamayo
on Friday, September 28, 2012 at 05:52 am
Endurance Run
Run 6x400m
1:24, 1:21, 1:24, 1:22, 1:24, 1:25
Kaitlin
on Friday, September 28, 2012 at 07:51 am
RE: Q?
DJ-- 60% of your box squat 1RM.
Zander de Leon
on Friday, September 28, 2012 at 08:39 am
Strength and Conditioning
Time: 10:47
225# deadlifts

Tough but went unbroken with the deadlifts.
Zander de Leon
on Friday, September 28, 2012 at 08:41 am
Strength and Conditioning
Time: 10:47
225# deadlifts

Tough but went unbroken with the deadlifts.
Brian P.
on Friday, September 28, 2012 at 09:02 am
WOD
S- DE: 10x2 Box Squat (205#)

S&C- 2RFT: 5:32, 2' Rest, 5:26

Total Time: 12:58
Brian P.
on Friday, September 28, 2012 at 09:17 am
Support
Just want to thank everyone that posted in response to the results of Wednesday's Strength WOD- Thanks Guys!!!

sidebar- had to sit out yesterday's Endurance WOD. Body was completely taxed from yesterday's WOD.
Chris
on Friday, September 28, 2012 at 09:29 am
S&C WOD
Subbed 50 SDHP (~50 lb) for the row sections. Hope that is an ok substitute. Deadlifts were broken by 2nd rd.

time: 17:36

Tough WOD!
Alan Pamayo
on Friday, September 28, 2012 at 10:40 am
S&C WOD
DE Box Squats (12" Box) @205 lbs

WOD RX'd
4:51, 5:46
TOTAL: 12:37
DJ
on Friday, September 28, 2012 at 11:27 am
Thanks
Jack
on Friday, September 28, 2012 at 11:39 am
WOD
STR:
165# (265 max)

S&C:
Highly modifie, completey wasted me!
Subbed row for 25# SDHP
Deadlift 135#
Pull-ups: legs in frog position (like ab-mat situps) on a bar stool.

All rounds unbroken at 100% maximum effort and speed.

Rd 1: 2:32
Rest: 2:00
Rd 2: 2:30
Time: 7:02

Kaitlin, thank you! This was an amazing workout. Unlike when I tried to go Rx and spent a lot of time resting because of muscle fatigue, today hit all over. I was breathing so hard I about pulled the mats off of my garage floor, and my entire body was burning so bad. I think today I felt what crossfit was supposed to feel like and not a modified weight lifting routine. Thanks for the tip!
Christy
on Friday, September 28, 2012 at 01:31 pm
S & C 15:24
135# DL. 1st set unbroken, 2nd set I had to fix grip.
Strict pull ups were rough!

Swim: 20 X 50 on 1:00
All 50's were :46 - :49

33/F/130
Chris P
on Friday, September 28, 2012 at 02:53 pm
WOD
Swim: 500 m warm up
20x50 m on 1:00 (averaged 48 sec)

10x2 50lb dumbbell squat on :30 (I need to join a gym!)
Rest 5:00

2 rounds of 50 sumo deadlifts with 20lb dumbbell
15 dumbbell deadlifts 40lb dumbbells
15 strict pull-ups (5, 5, 3, 2)
Rest 2:00 b/n sets
10:56

IM WRECKED!
Rubens
on Friday, September 28, 2012 at 02:58 pm
S&C
a)DROM+2x15 Crossfit Warmup

b)DE 1 Bear Complex each min for 10min 3x40kg 7x50kg (no have backsquat rack)

c)WOD 70kg don't have more plates
R/5:12 R2/5:52

d)for dessert
3round
10 Double Unders
10 KB Am.Swing 12kg
2m32s

thats all folks
Chris P
on Friday, September 28, 2012 at 03:03 pm
Question
Is there a way to see previous WODs and posts? I was posting to CF Brand X, and because it's a forum, you can see your previous posts as a record of progress. Maybe I just don't know how to use this site yet. Thanks.
Brad Williams
on Friday, September 28, 2012 at 04:01 pm
9/28/12 WOD
Interval swim this morning. Reduced distance to 25m because I can't hit 50m with ample recovery time. 25x25m at 1 min.-20-22 seconds.

Strength & Conditioning after school. Did the circuit only. 205 lbs. for Deadlifts and Kip Pull-Ups- 4:51, 4:52 minutes. That was super hard.

Easy run after with lots of drill work.
Kaitlin
on Friday, September 28, 2012 at 04:19 pm
RE: Question
Chris-- Go to the wod archive on the upper right. Click on a month, then click on the title of the day to go to that day's post.
Kaitlin
on Friday, September 28, 2012 at 04:27 pm
RE: WOD
Jack-- Glad to help. Great to hear you are getting more out of your wods.
Chris P
on Friday, September 28, 2012 at 05:22 pm
Thanks
Kaitlin. Got it. Thanks. Pretty basic.
Jake Fisher
on Friday, September 28, 2012 at 06:10 pm
Daily Results
Box Squats (DE) 185#
>> 135# on bar + 50# bands, as Rx'd 2 reps on 1:00 x10 -- Needed those! Thanks PJ for bringing 'em back!

WOD Rx'd
4:57 & 4:48

My athlete did the WOD with me; his times were: 3:46 & 4:14

Good stuff!
PLA
on Friday, September 28, 2012 at 07:33 pm
Day 17
S&C (Rx @ 225lb DL): 10:10

Skipped squats to spare legs for 10k trail race tomorrow morning.
Comments are closed for this post.