W.O.D.: G S-INT Day 1 Week 5

Monday, October 01, 2012 • Endurance • Short Interval, S-INT, G

STRENGTH:

DE: Good Mornings (Narrow Stance) 8x2 @ 65% 1RM

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

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00 Of:

10 - Bodyweight Deadlift

10 - Pull Ups

30 - Double Unders

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): 15 - 25 x 25m on 1:00, hold within 2-3 seconds

Bike (TUE): 6 - 10 x 1k, rest/spin 2:00, hold within 3-5 seconds

Run (TUE): 4 - 8 x 400m, rest 2:00, hold within 3-5 seconds

Row (TUE): 4 - 8 x 400m, rest 2:00, hold within 3-5 seconds

Ruck (TUE): 4 - 8 x 800m, 55# Ruck/Boots/Utes, rest 2:00 hold within 3-5 seconds

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15 - 25 x 25m on 1:00, hold within 2-3 seconds

Bike (WED): 6 - 10 x 1k, rest/spin 2:00, hold within 3-5 seconds

Run (TUE): 4 - 8 x 400m, rest 2:00, hold within 3-5 seconds

Post sport and times to comments.

CrossFit Endurance Seminar, CrossFit Vengeance, Surfside Beach, SC

CrossFit Endurance Seminar, CrossFit RX, Atlanta, Ga

CrossFit Endurance Seminar, CrossFit Soul Miami, Miami, Fl


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Comments (20)

Sarah L.
on Monday, October 01, 2012 at 05:44 am
CrossFit Endurance Seminar
Shout out to CrossFit Vengeance / CFE Seminar attendees fearless leader, Nuno! The seminar was extremely helpful for technique, fueling, and programming. I'm definitely looking forward to integrating the program more into my training. Thanks!
jose mendizabal
on Monday, October 01, 2012 at 05:53 am
CFE Miami Seminar
Awesome time at CFE Seminar Miami Soul!! Recomend it 100% to everyone!! Pose is a must for more fast, efective and injury free running. Thanks Doug and Fernando!!
Laura Chaney
on Monday, October 01, 2012 at 08:38 am
CFE @ Crossfit Vengance
Awesome weekend with great bunch of athletes/coaches learning run techinique, mobility and injury prevention strategies, nutrition and fueling. Not to mention a grueling WOD and a lot of fun. Thanks Nuno, you are an awesome and knowledgeable instructor! Can't wait to use this information with our cross country program!
TShaw
on Monday, October 01, 2012 at 08:48 am
5 rounds plus 10 deadlifts (185lbs) and one pull up
Jeff M
on Monday, October 01, 2012 at 08:52 am
CFE Surfside Beach
Big thanks to CrossFit Vengeance for hosting the CFE Seminar this weekend! Also, a great big thank you to Nuno for his excellent tutelage in the many facets of training endurance athletes! Great facility, great athletes, and a great instructor!!
Ben
on Monday, October 01, 2012 at 09:15 am
CFE programming...
Just wanted to throw out there that I recently made the switch from Crossfit mainsite to CFE programming and I am floored......literally! Thanks for the good stuff.
ChadA
on Monday, October 01, 2012 at 11:26 am
4 rounds completed with :20 remaining, but no strength for anther round of deadlifts.

(deadlifts @ 10#s over bodyweight. 60 single unders subbed for 30 doubles.)
Alan Pamayo
on Monday, October 01, 2012 at 12:58 pm
S&C WOD
DE Good Mornings @115 lbs

WOD RX'd: 5 rounds + 3 pull ups
(@190 lbs)

Spent this weekend in the seattle area but was able to do CFE WODS @ Crossfit Amped on sat and today. If you are in Bellevue, this is a great place to go . . . Very nice people and great facility.

Instead of yesterday's wod, we hiked 8.2 miles with a couple thousand feet gain to the top of a peak in the northern cascades. Great day!
Johnny H
on Monday, October 01, 2012 at 01:15 pm
New to CFE
Question. For SI work are you going as hard as possible (sustainable) for the whole 1k, or are you working in HR Zones? What do most do?
Rubens
on Monday, October 01, 2012 at 01:55 pm
S&C
DE 40kg I don have rack, 1powerclean+1pushpress the 2 Good mornings and 1 pushpress again.

Wod as RX 4rounds
Matt
on Monday, October 01, 2012 at 02:35 pm
S&C
9 rounds 10 deadlifts. (RX)
Christy
on Monday, October 01, 2012 at 03:14 pm
S&C/Run
S&C
4 rounds + 10 DL
Run
6 X 400 @ 1:29 - 1:34

F/33/130
Chris P
on Monday, October 01, 2012 at 03:15 pm
Rest day
Worked on my jump rope skills, which are LAME, and went for a :30 min walk. Pretty much a rest day.
Brad Williams
on Monday, October 01, 2012 at 04:23 pm
10/1/12 WOD
Interval swim this morning. Did 800 meter tempo to start- 18:05 min. Was only gonna do 400 at most with drills, but I got into a good rhythm and kept it going.

Did 16 x 25m at 1 minute next because I was kinda tired then. 21-23 seconds.

No S&C today because I had Doctor's App. follow-up for my asthma breathing test. Which was good.

The run tomorrow is gonna be tough.
Jake Fisher
on Monday, October 01, 2012 at 04:34 pm
Daily Results
Good Mornings (DE) 120#
>> 8x2 on 1:00 @ 65% 1RM

WOD @ 165# DL
= 6 Rounds + 10 DLs, Rx'd
Pete
on Monday, October 01, 2012 at 05:34 pm
Am I doing this right?
Am I doing the Endurance wod right? Example tues is 4-8x800m. So if I'm at the track I'm running a total of 64 laps or for the swim today I'm swimming 25 laps 25 times for a total of 375 laps?
D Craig
on Monday, October 01, 2012 at 07:03 pm
S&C WOD
I did not have access to a pullup bar. Substituted pushups for pullups

10 BW deadlifts (225lbs)
10 pushups
30 double unders

5 rounds + 6 deadlifts
StacyF
on Monday, October 01, 2012 at 07:06 pm
Today's WOD
Good Mornings 95#
Ran 2 miles for a shake out.
Started to do the WOD (120# DL and 3 rounds in) and then walked away. I have been racing cycling or triathlon for over 15 weeks straight. This weekend was the team road race championship (cycling). It was in a heavy cold down pour for 2 hours of hard racing and attacks to answer. I think today I reached the point that my body asked for a vacation.
I have a 3 week break until next race. I think I might try out recovery for a bit.
PLA
on Monday, October 01, 2012 at 07:58 pm
Day 19
S&C (subbed 30 double unders for 60 singles):

8 rounds
Kaitlin
on Monday, October 01, 2012 at 08:25 pm
RE:Am I doing this right?
Pete-- No you are not doing it correctly. 3S athletes are doing the swim wod of 15 or 16 or 17or 18 ...25.X 25 y/m repeats.
You determine the number of repeats you do based on the distance race or event you are training for.
For the run wod 3S or SS on Tuesday complete 4 or 5 or 6 or 7 or 8 400 meter repeats.
Questions such as this are answered in the Endurance FAQ linked at the top of the page.
Comments are closed for this post.