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

Thursday, October 18, 2012 • EnduranceLong Interval, L-INT, G

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 3-6 x 200m TT on 3:30

Bike (THU): 3-6 x 2M, spin/rest 3:00, hold within 3-5 seconds

Run (THU): 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds

Row (THU): 2-6 x 1200m, rest 2:00-3:00, hold within 3-5 seconds

Ruck (THU): 2-6 x 1M, @ 65# Ruck/Boots/Utes, rest 2:00-3:00, hold within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 3-6 x 200m TT on 3:30

Bike (SUN or T/TT): 3-6 x 2M, spin/rest 3:00, hold within 3-5 seconds

Run (SAT or T/TT): 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds

Post sport and times to comments.


An article about CrossFit Endurance Team, Old School Endurance, running The Medical Center 10K Classic


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Comments (8)

Jack
on Thursday, October 18, 2012 at 10:12 am
Run
2 x 800

1. 3:52
2. 4:03
styria69
on Thursday, October 18, 2012 at 12:08 pm
Rowing Intervsls
1200m, 2:30 rest
5:19, 5:07, 5:05, 5:06, 5:04, 5:03
Kristina
on Thursday, October 18, 2012 at 01:54 pm
Run
5 x 1000m, 2 min rest
4:40 each.
Brad Williams
on Thursday, October 18, 2012 at 04:08 pm
10/18/12 WOD
Strength first. Sumo Deadlift- 185lbs./5 Sets/5 Reps. Squats- 230lbs./5 Sets/3 Reps.

Circuit- 80lbs for the Power Cleans and subbed Tuck Jumps for DU's- 4 sets + 2 Power Cleans.

Really tired after this one. Not use to all the strength work and circuit too. But it is good to give the body something new.
GO TIGERS!!
Chad Brinkley
on Thursday, October 18, 2012 at 05:48 pm
Slowly getting back to normal...
First day doing two WODs since I got sick. I did the 3 Sport Run WOD in the afternoon - 6 x 1000 Meters with 2:00 Rest. Times were 4:19, 4:22, 4:25, 4:24, 4:19, 4:13. Pacing was a little off and the times were slow, but I didn't think it was too bad given that I am recovering from being sick and the wind was about 20 MPH.

This morning I did the local S&C WOD: 20 Hang Power Snatch @95, Sprint 50, 40 Wallballs (20 LB to 10'), Sprint 50, 20 Overhead Squat @95, Sprint 50, 40 Overhead Lunges with a 20 LB Medball, Sprint 50, 20 Bar Facing Burpees, Sprint 50, 40 Medball Squat Cleans @20 LB. Times was 13:57.
PLA
on Thursday, October 18, 2012 at 06:43 pm
Day 36
Run (3 X 1000m):

3:45
3:50
4:00

* Legs and CNS taxed from squats recent runs.
Charlie Douthwaite
on Thursday, October 18, 2012 at 07:07 pm
3S Swim
200m on 5:00

had to scale swim pace
Erin Richter
on Monday, October 22, 2012 at 04:45 am
Dedication
We had roughly 25 people out our box participate in the 2012 10K Classic. For many, it was their 1st race ever, with several of the first-timers running a 10K!!!!! Also, many PR's were set this day!
OUTSTANIND....WE ARE PROUD OF YOU!
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