W.O.D.: G L-INT Day 1 Week 8

Monday, October 22, 2012 • Endurance • G, L-INT, Long Interval

STRENGTH:

DE: Bench Press 7x3 @ 65% 1 RM

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 10:00min of:

10 - Pull Ups

10 - Push Press (115/85)

200m Run

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): 3-5 x 400m on 7:00, hold within 3-5 seconds

Bike (TUE): 2-5 x 5k TT, spin/rest 5:00

Run (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Row (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

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

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3-5 x 400m on 7:00, hold within 3-5 seconds

Bike (WED):2-5 x 5k TT, spin/rest 5:00

Run (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Post sport, times, distances to comments.

Running Warm Up


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Comments (20)

Kyle Schnitger
on Monday, October 22, 2012 at 06:11 am
WOD/Strength
8 full Rounds
7 x 3 @ 185 lbs
Loïc
on Monday, October 22, 2012 at 07:58 am
WOD
DE: 7x3@62kg
S&C: 4+3 pullups
Hector Hernandez
on Monday, October 22, 2012 at 08:34 am
Question about Single sports.
Hi guys, im trying to follow the endurance WODs for single sport (running), but i have a big doubt. Im following the Theoretical Template for CrossFit
Endurance posted on the Journal: CF with Monday/INT and Thursday/STA. When i check out the WODs here at crossfit endurance, when i see the endurance part on the single sport it says: "Run (TUE)" and it appears on the Monday WOD schedulle, does that mean to do that particular run on TUESDAY?... im just not following the way the wods are posted... What is the supplemental schedulle that the crossfit endurance wods follow on this page? When is INTERVAL work and when is STAMINA work?

Thank you.

PS. Awesome videos on the journal, thank you for sharing so much knowledge.
Molino
on Monday, October 22, 2012 at 09:33 am
Strength: 7x3 @ 155 lbs
Str & con: 6 full laps
Kaitlin
on Monday, October 22, 2012 at 09:36 am
Question about single sports
Hector-- When that article was written the wods were posted and set up differently.
Single sport is Tues. Thurs Sunday.
See the FAQ for the prescription.
Wods post on Monday, Thursday, and Saturday. The day is the prescribed day for the wod. If you need to move it based on your schedule you can, but move everything from that day.
Matt
on Monday, October 22, 2012 at 10:32 am
WOO
Completed the Army Ten Miler in 1:12:08. CFE is the S&$#
tony
on Monday, October 22, 2012 at 10:55 am
S&C WoD result
From 10/16: 4 RFT (Row 800m, 25 dips) - subbed push-ups for dips

T=24:06
jmac
on Monday, October 22, 2012 at 11:53 am
RE: single sports
Hector, you're spot on: the (TUE) is saying perform it on Tuesday. As Kaitlin said, the site has changed a bit since I wrote the article, but the fundamentals of the template are still the same.

Single-sport stamina work is always programmed on Sundays.
JenJ
on Monday, October 22, 2012 at 11:57 am
re: WOO
Nice job, Matt. I've got MCM coming up this weekend. Out there to pace a friend for her first marathon.
Chris H
on Monday, October 22, 2012 at 12:19 pm
WOD
DE: 7x3, 154lbs
S&C: 4 Rounds
Daniel Smith
on Monday, October 22, 2012 at 12:54 pm
Local Box Wod
Did a local Box WOD here in the OK and it was a Conditioning WOD. 20 calories on row machine, 20 lunges, 20 knees to elbows, 20 burpees, 20 dead lifts @ 225, 45 LBS of 20 atomic sit ups, and farmers walk with 45 LBS plate in both hands for 140 meters. Over all time was 12:30 totally RXD!!

Also for the first time did two muscle ups in a row!
David B
on Monday, October 22, 2012 at 01:26 pm
Time
Strength: 7x3 165
Str & Con: 7 Fulls laps
Carl S
on Monday, October 22, 2012 at 02:34 pm
WOD
DE: 7x3 @ 60 kg
S&C: exactly 3 rounds Rx'd

Biggest challenge were the push-presses
Brad Williams
on Monday, October 22, 2012 at 03:44 pm
10/22/12 WOD
Strength & conditioning to start. 120lbs for the Bench Press.
10 minute AMRAP; 95lbs. for the Push-Press- 4 sets +10 Pull-Ups. Having to run on the treadmill was the most difficult part....well the Push-Presses hurt quite bit too.

Easy swim with drills after. This really helped stretch me out and did the GWod after school since it was all flexibility.
Jack
on Monday, October 22, 2012 at 04:10 pm
WOD
STR: 7x3 @ 175#

STR & Cond:

[modified] 5 pull ups, 10 x 65#

5rds + (5PU, 10PP and 150m)

All rounds were unbroken, but I was burning so bad at the end. My shoulders and lats felt like they were on fire. I'll get Rx'd with you beastesess one day.
Jack
on Monday, October 22, 2012 at 04:19 pm
WOD
STR: 7x3 @ 175#

STR & Cond:

[modified] 5 pull ups, 10 x 65#

5rds + (5PU, 10PP and 150m)

All rounds were unbroken, but I was burning so bad at the end. My shoulders and lats felt like they were on fire. I'll get Rx'd with you beastesess one day.
Alan Pamayo
on Monday, October 22, 2012 at 05:05 pm
S&C WOD
DE Bench Press 7x3 @145 lbs on 1:15

WOD RX'd
4 Rounds + 7 Pull Ups
Pull Ups were a little slow since they were on a swinging bar.
PLA
on Monday, October 22, 2012 at 07:22 pm
Day 40
Strength (Rx): 175lb

S&C (Rx @ 115lb PP): 6 rounds
tony
on Monday, October 22, 2012 at 07:44 pm
CFE WoD result
From 10/16: 8x400m (rest 1:30) (1:34, 1:37, 1:33, 1:34, 1:35, 1:34, 1:34, 1:37)
Daniel Espinoza
on Tuesday, October 23, 2012 at 07:13 pm
wod
Strength: 7x3: 225
CFE: 4 Rounds
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