W.O.D.: G L-INT Day 1 Week 6

Monday, October 08, 2012 • EnduranceLong Interval, L-INT, G

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

"Cindy"

As Many Rounds As Possible In 20:00 Of:

5 - Pull Ups

10 - Push Ups

15 - Squats

Post number of rounds to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

"Tosh"

Swim (TUE): 3 x (50 m/y, 100 m/y, 200 m/y) Rest 1:1 work/rest ratio

Bike (TUE): 3 x (1/2M, 1M, 2M) Rest 1:1 work/rest ratio

Run (TUE): 3 x (200m, 400m, 600m) Rest 1:1 work/rest ratio

Row (TUE): 3 x (200m, 400m, 600m) Rest 1:1 work/rest ratio

Ruck (TUE): 3 x (400m, 800m, 1200m) Rest 1:1 work/rest ratio

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Tosh"

Swim (MON): 3 x (50 m/y, 100 m/y, 200 m/y) Rest 1:1 work/rest ratio

Bike (WED): 3 x (1/2M, 1M, 2M) Rest 1:1 work/rest ratio

Run (TUE): 3 x (200m, 400m, 600m) Rest 1:1 work/rest ratio

Post sport and times to comments.


CrossFit Endurance Seminar, CrossFit Frankston, Carrum Downs, VIC Australia

CrossFit Endurance Seminar, Megatlon Nunez, Buenos Aires Argentina

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Comments (33)

Derrick
on Sunday, October 07, 2012 at 07:45 pm
ME Bench press?
New to CF Endurance. What Is ME Bench press
Kaitlin
on Sunday, October 07, 2012 at 08:27 pm
RE: ME Bench Press
Derrick-- Questions such as these are answered in the Strength& Conditioning FAQ linked on the top.
ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient way and improve motor coordination (your body’s “wiring” for using muscle). During max effort we are primarily training muscles rather than movement. I will clarify. The purpose of an agility ladder is training a movement. Heavy squat is for training muscles. (Synergy Athletics)
styria69
on Sunday, October 07, 2012 at 10:23 pm
CFE
14 rounds, 5 pull-ups, 10 push-ups
Andrew
on Monday, October 08, 2012 at 12:07 am
C2 Endurance WOD
5:57 (1:42/500m) 125 DI
Jason
on Monday, October 08, 2012 at 06:44 am
WOD
19 Rds. + 3 Pull Ups.
Katie
on Monday, October 08, 2012 at 07:14 am
CINDY
Hey, nice work syria69! ;) I did 14 rounds, 5 pullups, 10 pushups, 6 squats. Good morning CFE lovers, way to start the week right, I hope you have a sweet one! (:
Loïc
on Monday, October 08, 2012 at 08:29 am
WOD
ME: 3x155-2x175-2x200-2x200-2x200
Cindy: 20 + 5 pullups
Kyle Schnitger
on Monday, October 08, 2012 at 09:00 am
S&C WOD
25 Rounds + 5 Pull Ups
McGrath
on Monday, October 08, 2012 at 09:05 am
Kipping?
Are kipping pullups allowed for Cindy?
Brian P.
on Monday, October 08, 2012 at 09:29 am
WOD
Strength: ME Bench Press
20x45#, 3x115#, 2x135#, 185#, 205#, Failed @ 215#

Need work on Bench...any advice?

S&C: "Cindy"
11 Rds + 5 Pullups, 10 Pushups
Carl S
on Monday, October 08, 2012 at 09:32 am
Todays WOD
ME bench press: 2 x 90 kg

Cindy: 14 rounds Rx'd
Kaitlin
on Monday, October 08, 2012 at 09:35 am
RE WOD
McGrath-- Yes, kipping pull ups on Cindy.
Chris
on Monday, October 08, 2012 at 09:37 am
S&C WOD
14 rounds plus 4 pull ups. First time doin' "Cindy". Looks like I'm bringing up the rear, but GREAT WOD!
Rubens
on Monday, October 08, 2012 at 10:33 am
S&C
a)Bench Press 5x5 2x50-1x60-2x70kg

b)Cindy 17rounds
Brian P.
on Monday, October 08, 2012 at 10:38 am
forgot
Forgot to state that for Cindy I used a 45# bar for squats.
ChadA
on Monday, October 08, 2012 at 11:03 am
Tweaked my shoulder over the weekend so did:

AMRAP in 20:00 of:
-5 deadlifts (body weight, 135#)
-10 situps
-15 squats

13 rounds plus the deadlifts and 5 situps.
Kyle G
on Monday, October 08, 2012 at 11:27 am
WOD
ME: 245 for 1 failed on 2nd

Cindy: 21 rnds
Jack
on Monday, October 08, 2012 at 11:36 am
WOD
STR:
1x10 (bar), 1x5 (135), 1x3 (185), 1x2 (205), 1x2 (215), 1x2 (220), 1x2 (225), 1x2 (225)

S&C:
Cindy: 11 rounds Rx.

Complete muscular failure on push ups. fell on my face twice. last few rounds reduced to singles.

Pull ups and air squats, max speed unbroken all rounds.
Kyle G
on Monday, October 08, 2012 at 11:43 am
WOD
ME: 245 for 1 failed on 2nd

Cindy: 21 rnds
Alan Pamayo
on Monday, October 08, 2012 at 12:31 pm
S&C WOD
ME Bench Press 2RM
205 (still taking it easy on AC joint by not pushing to failure ... found out I have a chipped clavicle and resulting cartilage damage ... nothing I can do about it now)

Cindy RX'd
17 Rounds + 5 Pull Ups, 3 Push Ups
Bryan D.
on Monday, October 08, 2012 at 12:42 pm
WOD Results
BP: 185x2, 205x2, 225x2, 235x2. Didn't try for more because shoulder was hurting. (Really close to upper end anyways.)

S&C: 20 rounds + 5 pullups + 10 pushups. This WOD was real fun. I like the WODs that take around 20 minutes to complete.
Michael B
on Monday, October 08, 2012 at 01:12 pm
Good Start
First day doing CFE...
ME Bench-4@225 (did not have a spotter)
Cindy: 10 rounds
Aaron G
on Monday, October 08, 2012 at 01:14 pm
Cindy
24 on the nose....as rx'd.....also a fan of the 20 min WODs....I'm back to CFE full time for the off season so looking forward on improving myself!!!
charlie douthwaite
on Monday, October 08, 2012 at 01:35 pm
Swim Tosh this morning
Round 1: 43, 1:30, 3:35
Round 2: 45, 1:44, 3:45
Round 3: 45, 1:47, 3:50

goin for 20+ on cindy later
Brad Williams
on Monday, October 08, 2012 at 04:10 pm
10/8/12 WOD
Interval Swim this morning.
#1- 54,1:52,3:57.
#2- 51,1:51,3:54.
#3- 51,1:53,3:56. The 200m really
hurt.

Strength & Condiitoning after school. Bench Press- 145,160/5 reps. 170,180/3 reps. 190/2 reps.
200/Failed. Cindy- 26 sets.

Paced myself good for the squats, but it was my arms that kinda gave out on me. I could feel the fatigue from the bench press around 12 minutes into the WOD. Gonna be stretching and using the lacrosse ball on the chest and lats tonight.
Brandon
on Monday, October 08, 2012 at 04:19 pm
Weight/reps
205 was max effort
15 rounds exactly of Cindy
anthony
on Monday, October 08, 2012 at 04:43 pm
SC WOD
New to CFE off a typical endurance background so:
Bench to 135 1 rep,
Cindy 6 rounds in 11:18 to failure

It's going to be a long road:)
Michael and Megan
on Monday, October 08, 2012 at 06:36 pm
Couples WOD with L-Int runs
Dynamic DB Benches, 3 x 20

10 Total Rounds of Cindy (Added in Squat Jumps @ Round 4, 7, and 10)

3 x (200, 400, 600)

Megan; max effort @ 5:40min/mi for 200
Michael; max effort @ 4:30min/mi for 200
Daniel E
on Monday, October 08, 2012 at 07:04 pm
WOD
STRENGTH:
ME: Bench Press

Warm up :
145lbs x10
185lbs x5
225lbs x5

Working sets

245lbs x2
255lbs x2
265lbs x2
285lbs x2
295lbs x2

"Cindy"

Completed:
20 sets and 5 pull ups
Heather
on Monday, October 08, 2012 at 07:50 pm
1st day CE!
Cindy: 19 rounds even... used a band for my pullups though...can't do them to save my life...any suggestions on good progressions?? Im all ears!
PLA
on Monday, October 08, 2012 at 08:51 pm
Day 26
ME Bench Press:

4X2 @ 250 lb
2X2 @ 240 lb

S&C (Rx): 21 rounds
osprey
on Tuesday, October 09, 2012 at 02:28 pm
cindy: 32.3 rds rx
Kyle Schnitger
on Wednesday, October 10, 2012 at 09:10 am
Strength
ME Bench Press 2 x 250#
Comments are closed for this post.