W.O.D.: G S-INT Day 1 Week 7

Monday, October 15, 2012 • EnduranceS-INT, Short Interval, G

STRENGTH:

ME: Sumo Deadlift

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 20:00min of:

25 - Sit Ups

21 - Push Press (75/55)

Run 400m

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:

Swim (TUE): 15-25 x 50m rest 0:45, hold within 3-5 seconds

Bike (TUE): 2-4 x 1k, spin/rest 1:30, hold within 3-5 seconds, then follow with 2-4 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Row (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Ruck (TUE): 3-6 x 1k, rest 1:30, 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 50m rest 0:45, hold within 3-5 seconds

Bike (WED): 2-4 x 1k, spin/rest 1:30, hold within 3-5 seconds, then follow with 2-4 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and times to comments.


CrossFit Endurance Swim & Performance Seminar, CrossFit Alexandria, Pineville, LA


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Comments (18)

Loïc
on Monday, October 15, 2012 at 12:08 am
WOD
ME: 2x170kg
S&C: 5rd
Mike W
on Monday, October 15, 2012 at 07:43 am
WOD
S&C: 5rd 5 Sit ups
Chris H
on Monday, October 15, 2012 at 09:55 am
WOD
ME: 2 x 247lb
S&C: 4rd
Jake
on Monday, October 15, 2012 at 10:34 am
Nice WOD
As rxed 5 rds in 19:28
ChadA
on Monday, October 15, 2012 at 11:26 am
ME: 145, 155, 165, 175, 185 (20Lb PR)
S&C: 2rds, plus situps and push presses
Neil
on Monday, October 15, 2012 at 01:36 pm
Feek and Weeble
Just to make everyone else feel good: 3 rounds plus 25 sit-ups. And that was with only 20kg (44lb) for the presses.
Carl S
on Monday, October 15, 2012 at 02:24 pm
Todays WOD
Strength: sumo deadlift 3 x 130 kg

S&C: Rx'd, 3 rounds + 25 sit-ups + 21 push press
Brad Williams
on Monday, October 15, 2012 at 04:10 pm
10/15/12 WOD
Interval swim this morning. 25x50m/45 rec. My pace was right on for this felt strong throughout until last 8-10 sets. Times stayed consistent though- 51,51,51,51,50,50,50,50,50,51,49,
50,49,49,49,49,49,49,49,49,49,50,
50,49,49.

Strength & conditioning after school. I think I sold myself short on this kept pace around 6:30 and I know I could've been faster. 60lbs. fr the Push-Press
6 sets + Sit-Ups, Push Presses, and 250 meters for the run.

Mobility before bed. Hope I can pace this well for run tomorrow.
osprey
on Monday, October 15, 2012 at 04:20 pm
s&c - 7+2/3 rx'd
Jake Fisher
on Monday, October 15, 2012 at 04:41 pm
Daily Results
Following the B Cycle still...

Accumulated 1:30 L-Sit holds on parallels, then 1:30 on rings.

Deadlift (ME) 10# PR = 400# !!!
>> 135(8),225(6),275(4),315(2),365,385,395(5# PR),400(10# PR) -- feels great to FINALLY be in the 400-Club! That's an addition of 100# in just about year!

Then 10:00 Mobility & Warm-up

WOD - 3 RFT of:
5 Dead-Stop* DL, 75% 1RM (300#)
7 UNBROKEN C2B Pullups
9 T2B
*Athlete must reset between each rep of the deadlift; touch n’ go is not allowed.
= 4:02
>> Only did 5 C2B on the last round (prob bc the intensity was crazy & I lost count! Thought I did 7 reps, LOL!)

The Deadlift was religious experience which brought tears and yelling and cheers amongst the whole gym which was in the middle of a WOD when I hit it. Felt amazing!!

Thank you CFE!! Especially BMack, DK and jmac. Coaches, it's been a long time coming, and this year has brought many career highs and life PR's (like today's DL!). So thankful for all the coaching, advice, and personal attention. Looking forward to whatever the future holds w/ CFE :)

Love you guys!
Alan Pamayo
on Monday, October 15, 2012 at 04:59 pm
S&C WOD
ME Sumo Deadlift 3RM
335 lbs

WOD RX'd
5 Rounds + 1 Push Press
Kyle G.
on Monday, October 15, 2012 at 06:00 pm
Todays WOD
Strength: 315lbs. Still have slight pain in my right knee where the IT band inserts (any advice for healing would be much appreciated).

WOD: 5 rounds + 21 pp

Swim: couldn't do 50m on 45', so i did 25m on 45' * 18
Bryan D.
on Monday, October 15, 2012 at 06:27 pm
WOD Results
Sumo Deadlift max 365 x 1 (recent PR). Did 375 about 8 months ago but only able to get 350 recently

S&C: 5 rounds + 25 situps + 21 push press at Rx'd.
Had about 8 seconds left but decided to omit the run.
Francis Torres
on Monday, October 15, 2012 at 07:29 pm
6 rounds plus 25 plus 21
Charlie Douthwaite
on Monday, October 15, 2012 at 08:01 pm
3S Swim between 36-41 for the 50m swim
S&C 6 rounds
Scott Harres
on Monday, October 15, 2012 at 08:57 pm
evening WOD
ME SD: 135 x 1, 185 x 1, 205 x 1, 225 x 1 (PR)

WOD: PP @ 65 - 6 rounds + 25 + 2
PLA
on Monday, October 15, 2012 at 09:58 pm
Day 33
ME: 8X2 @ 365lb

S&C (Rx @ 75lb PP): 7 rounds in 20:40

(probably hit 20:00 at 200 meters)
J Gorline
on Tuesday, October 16, 2012 at 10:45 am
WOD
ME Bench 185 x 2 195 x1

WOD px'd 6 rounds + 2 sit-ups
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