W.O.D.: G L-INT Day 2 Week 7

Friday, October 19, 2012 • EnduranceLong Interval, L-INT, G

STRENGTH:

DE: Shoulder Press 10x2 @ 65% 1RM on :60sec

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

2 - Rope Climbs

10 - Sumo Deadlift High Pull (75% BW)

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 (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.


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Comments (11)

Kyle G.
on Friday, October 19, 2012 at 08:46 am
rope sub
For a sub to rope climbs, how many towel pullups per rope climb? I keep seeing a range of numbers when i look it up. Thnx
Robert
on Friday, October 19, 2012 at 10:01 am
Endurance: Run
28/M/5'10"/155lbs.

4x1000M w/ 2:30 rest: 4:01, 4:06, 3:57, 4:02

Consistency was more difficult due to hills and 18 mph wind.
Jack
on Friday, October 19, 2012 at 11:26 am
% question
I work 12 hour shift, so I slept late today and was only able to do the DE shoulder press @ 95lbs

I looked at the wod and it's confusing why it is prescribed to do 75% body weight. I weigh 215. For me to do this wod RX I would have to lift 161 lbs which my max is only 160. Why not base the % off of the 1RM? It seems to be a more fair assesment of power output. For me, this WOD is not possible. I'm looking at 1 hour plus considering each rep would be my 1RM 50 times. On the other hand a guy that weighs 170 and has a max SDHP of 215 would only be doing roughly 60% of his max and he is going to blow through this wod.

Am I incorrect in my thinking? If % off of body weight is the norm, should I forgo conditioning training and work on my lifts until I can max my body weight on every lift. Then transition to conditioning.
Kyle G.
on Friday, October 19, 2012 at 12:43 pm
WOD
DE: 95lbs 10x2

S&C: 15:54, ended up doing 20 towel pullups per round with 130lbs on the sdhp
Sam
on Friday, October 19, 2012 at 01:28 pm
WOD
DE: 80#
WOD: 20:29. SDLHP 145#. Sub'd max strict pullups for rope climbs. Got between 7-10/rnd.

Those were some heavy-ass high-pulls! Everything from my calves to my traps are on fire!
Chris H
on Friday, October 19, 2012 at 02:56 pm
WOD
DE: 110 lb

S&C: 9:54, a little slow on sumo dead lift high pull to focus on form. Substituted body weight sled pulls(x2) using a 3 in battle rope (15ft) for rope climbs due to no climbing rope
Alan Pamayo
on Friday, October 19, 2012 at 03:57 pm
S&C WOD
DE Shoulder Press 10x2 @100 lbs

WOD RX'd (145 lbs)
10:52
Brad Williams
on Friday, October 19, 2012 at 04:06 pm
10/19/12 WOD
Interval swim this morning.
6x200m at 5 min.- 4:04,4:01,4:04,4:01,4:06 min. I know I shouldn't add time, but I wanted to get some volume today and 4 min. is around my time for 200m TT so 5 would give me enough recovery. This swim set finished me though. Tough...

No S&C beacuse I drove to parents house after school. Gonna get in lotta mobility work after 90 minute trip.
Kaitlin
on Friday, October 19, 2012 at 08:02 pm
RE:% question
Jack-- It is a different stimulus for your body which is a good thing. CFE training uses different stimuli to elicit different responses and strengthen different aspects of performance.
If you need to scale the % of body weight then do so.
You should follow the S&C wods by scaling them where needed.
% of BW is one stimuli, % of 1 RM is another stimuli it is important to use different stimuli to elicit different responses to your training.
Alan Pamayo
on Friday, October 19, 2012 at 08:09 pm
Endurance Ruck
Ruck 3x1M @65 lbs, 3:00 rest
11:06, 11:02, & 10:52
PLA
on Saturday, October 20, 2012 at 08:38 am
Day 37
Strength (DE Shoulder Press): 10X2 @ 125lb

S&C (Rx @ 15' rope climb, 145lb SDHP): 19:44

*Accidentally did 15 reps on SDHP instead of 10 on each set. Agree that it was very heavy. Narrow rope has me missing some chunks from my hands.
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