W.O.D.: G L-INT Day 2 Week 6

Tuesday, October 09, 2012 • Endurance • Long Interval, L-INT, G

CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

3 - Front Squats (70% 1RM)

6 - Box Jumps (30"/24")

Row 9 Calories

Rest 3:00

Post time 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.

National Triathlon Championships in the Caribbean Island of Barbados


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Comments (24)

Jack
on Monday, October 08, 2012 at 06:09 pm
Front Squats
How much weight on the front squat?
PJ
on Monday, October 08, 2012 at 06:15 pm
RE: Front Squats
70% of your 1 Rep Max!
JR
on Monday, October 08, 2012 at 07:31 pm
Run Question
Is the pattern: run 200m, rest however long it took, then run 400m, then rest however long the 400 took and then run 800m, then rest however long that took and start again with the 200m?
G
on Monday, October 08, 2012 at 09:33 pm
Row 9 calories?
How might one sub for rowing 9 calories?
Clint
on Monday, October 08, 2012 at 10:40 pm
Calories
Not sure what row 9 calories means...
Carl S
on Tuesday, October 09, 2012 at 01:11 am
Todays S&C WOD
3 x Front squat @ 70 kg
6 x box jump (used a flight of stairs)
9 calories row (Drag factor 110)

Total time: 20:37

Split times for work:
1. 1:52
2. 1:41
3. 1:43
4. 1:38
5. 1:40
Aaron Baird
on Tuesday, October 09, 2012 at 03:35 am
Rest
Rest 3:00 after each round?
Jon McConico
on Tuesday, October 09, 2012 at 07:27 am
s&c
185 on fs
21:50
Kaitlin
on Tuesday, October 09, 2012 at 07:33 am
RE: Run Question
JR-- Yes no extra rest between rounds.
Kaitlin
on Tuesday, October 09, 2012 at 07:34 am
RE:Row 9 calories?
G-- Change the units from meters to calories
JenJ
on Tuesday, October 09, 2012 at 08:56 am
re: Calories
@ Clint

It means get on an erg (indoor rowing machine), change the settings from meters to calories, and row until the screen shows '9 calories'. That is, after you've done 3 FS and 6 BJ. Repeat 4 more times.
Alan Pamayo
on Tuesday, October 09, 2012 at 10:24 am
Endurance Ruck
Tosh (Ruck @56 lbs)
#1 2:28, 5:19, 8:07: 15:54
#2 2:29, 4:58, 7:58: 15:25
#3 2:18, 4:41, 7:29: 14:28
TOTAL: 45:47
Dani Lox
on Tuesday, October 09, 2012 at 11:46 am
Calories--->meters
What if my rower doesn't have a calories setting?
Michael B
on Tuesday, October 09, 2012 at 12:11 pm
S&C
135 FS
Total: 19.55
PLA
on Tuesday, October 09, 2012 at 12:19 pm
Day 27
S&C (Rx @ 30" BJ, 155lb FS): 18:09
Alan Pamayo
on Tuesday, October 09, 2012 at 12:25 pm
S&C WOD
WOD RX'd
1:05, 1:00, 1:01, 1:02, 0:54
Charlie Douthwaite
on Tuesday, October 09, 2012 at 12:55 pm
S&C @155# 1:10, 1:09, 1:12, 1:13, 1:05
jmac
on Tuesday, October 09, 2012 at 02:33 pm
RE: calories to meters
If your rower doesn't have a calorie setting, then think about how long it may take you to row a calorie and "guesstimate" how many meters to do. Or, simply choose a distance you think is close.

It doesn't have to be precise - what's important is you're working hard.
Brad Williams
on Tuesday, October 09, 2012 at 04:12 pm
10/9/12 WOD
Strength & Conditioning this morning. 140lbs. for Front Squats and used 24 inch. Box- 1:30,1:15,1:15,1:18,1:21 min. Getting feet into straps kinda slowed me down. Did a cadence/skill run after. After warming up, did 5 x 2min/2rec. at 94-96. Felt pretty good there and did drills to cool-down. Gonna up the time next run.

Interval run after school. Did the "Heavy Tosh" version. The school I teach at has a driveway going all the way around and I was either with the wind or against it.
#1- 44,1:42,2:35.
#2- 48,1:46,2:48.
#3- 47,1:47,2:41. Super hard run after school, but it was fun. Tried to keep cadence high, but it was hard. Gonna be using the "stick" and foam roller a lot before bed. Go Tigers!
Boxjump Beau
on Tuesday, October 09, 2012 at 04:43 pm
Ruck
Is rucking done at a run or at a marching pace?
Chad Brinkley
on Tuesday, October 09, 2012 at 04:50 pm
Run & Swim WODs
Mixing things up a bit this week.

10/8: Strength - Thruster 5-5-4-4-3-3 (85, 95, 105, 115, 125, 135)

Conditioning - Row 300M, 20 DB Thrusters @40, 10 Burpees (3:16 RX)

Endurance - "Bradley" - 10 Rounds of 100M Run, 10 Pull Ups, 100M Run, 10 Burpees, Rest 30 Seconds (Time was 24:46 RX)

10/9: Strength - Back Squat 5x3 (135, 155, 175, 195, 205)

Conditioning - 25 L-Pull Ups, 50 Sit Ups

Endurance - "Tully" - 4 Rounds of 200M Swim, 23 DB Squat Cleans (Scaled to 30LB) (Time was 28:43).

Rest day tomorrow.
PLA
on Tuesday, October 09, 2012 at 07:06 pm
Day 27
SS Run: "Tosh"

Total time: 25:52 = 12:56 on/off
tony
on Tuesday, October 09, 2012 at 07:49 pm
S&C WoD
As RX'd w/FS @ 125#; Rounds = (2:31, 2:18, 2:16, 2:12, 1:57)

Slow on 30" box jumps 'cause that's a high one for me, but got better each round as I gained confidence in the jumps.
Kyle Schnitger
on Wednesday, October 10, 2012 at 09:08 am
WOD
Front Squats @ 190
#1 1:00
#2 1:00
#3 0:56
#4 0:57
#5 0:56
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