W.O.D.: G L-INT Day 2 Week 8

Tuesday, October 23, 2012 • Endurance • G, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Reps As Possible in 15:00min of:

Strict Pull Ups

Post number of reps 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.

CrossFit Greensboro at The Mudbug Run

They host a CrossFit Endurance Seminar on October 27th-28th


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Comments (25)

Chad Brinkley
on Monday, October 22, 2012 at 06:34 pm
Catching Up...
My schedule is still messed up due to being sick and trying to recover. No swimming this week due to bacterial head cold.

10/20: 5 Mile Tempo Run (38:40)
10/21: 13 Mile Bike in Urban Area (44:00 including traffic stops).
10/22: I decided to do short intervals that I missed while tapering/recovering. Run: 6 x 400 with 3:00 Rest (1:22; 1:21; 1:22; 1:21; 1:22; 1:21).

In the AM I did a partner WOD at the local box in honor of a child who died of cancer.
CHASE - 1st Quarter - 8:00 - Both partners run 100M; With the remaining time, each partner takes turns completing rounds of the following 20 Double Unders, 20 Pull Ups. While 1 Partner works, the other must hold a 45 LB Plate Overhead.
Rest 1:00
2nd Quarter - 8:00 - Both partners run 100M; With the remaining time, each partner takes turns completing rounds of the following 20 Double Unders, 20 KB Swings. While 1 Partner works, the other must hold a 215 LB Deadlift in standing position.
Half Time - Rest 2:00
3rd Quarter- 8:00 - Both partners run 100M; With the remaining time, each partner takes turns completing rounds of the following 20 Double Unders, 20 Wallballs (20 LB to 10'). While 1 Partner works, the other must hold a 45 LB Plate Overhead.
Rest 1:00
4th Quarter - 8:00 - Both partners run 100M; With the remaining time, each partner takes turns completing rounds of the following 20 Double Unders, 20 Calorie Row. While 1 Partner works, the other must hold a 215 LB Deadlift in the standing position.
OVERTIME - Both partners run 400M together. In order to make forward progress, one partner must run holding the 45 LB overhead.
My partner and I got 603 reps RX with 3:15 in Overtime.
Carl S
on Tuesday, October 23, 2012 at 04:19 am
WOD
Not exactly Rx'd. Switched to negatives when there were about 4 minutes left on the clock.

Result: 40 strict pull ups + 38 negatives
Alan Pamayo
on Tuesday, October 23, 2012 at 04:26 am
Endurance Ruck
Ruck 2x2k @65 lbs
14:54 &14:47
Hector
on Tuesday, October 23, 2012 at 05:22 am
How do i run this?
"Run (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets"

Does this mean run as far as possible for 4 minutes for 2-6 sets?
Devin
on Tuesday, October 23, 2012 at 08:01 am
Driving cross country, train or mini break?
Next week I'm moving cross country. I was wondering if I should (a) take a total break from training for 2 or 3 days while driving, (b) try to squeeze in a WOD in the hotel room, or (c) fit in some light activity between rest stops.

I don't have any big events coming up, and I haven't taken a full rest day in a long time (2 months, approx) so perhaps 3 days of forced rest would be good? I used to be a cyclist and my coach would have us take a full week off in the middle of the season (not a recovery/light week, a sit on the beach and drink a cool beverage week) to help is recharge mentally. Is that in line with the CFE philosophy?
Chris H
on Tuesday, October 23, 2012 at 08:44 am
WOD
Strict pull ups: 54
Kaitlin
on Tuesday, October 23, 2012 at 10:08 am
RE: How do I run this?
Hector-- Yes, watching the pacing video will help http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
Conrad
on Tuesday, October 23, 2012 at 11:15 am
WOD
51 strict pullups
Molino
on Tuesday, October 23, 2012 at 11:51 am
Did around 70 strict pullups then i had so much time and little energy i did 70 more with kipping until time

Ran 5 x 4 min (970m, 902m, 820m, 720m, 800m) i blame the rather large diffs inintervalls due to my track being like a roller coaster
Jack
on Tuesday, October 23, 2012 at 01:06 pm
STR & CON
51 strict pull ups.

I did the last six where I only made it about half way up. When I stopped moving up, I heald it there for a count of two.
PLA
on Tuesday, October 23, 2012 at 02:00 pm
Day 41
S&C (Rx): 121 reps
Rubens
on Tuesday, October 23, 2012 at 03:13 pm
WOD mod
AMRAP in 15min
6Pullups dead hang
12 KB Amercian Swing 16kg
18 Double Unders
8 rounds

total 48 pullups dead hang plus 96 KB swing and 144 DU...
Jack
on Tuesday, October 23, 2012 at 04:01 pm
Run
3 x 4:00 @ 3m rest

1. 730m
2. 730m
3. 680m (wheels came off, lost form and my legs felt like they were just flopping around under me. I figured that was a good round to stop on.)
Brad Williams
on Tuesday, October 23, 2012 at 04:03 pm
10/23/12 WOD
Intervals on the bike this morning. 4x9min (longest 5K time)/5 rec.

Strength & conditioning after school. Since I could do the Pull-Ups in my aprtment gym. Feet touched the ground lightly and I used that little boost to help with the Pull-Ups- 84 reps.

I hope tomorrow's S&C WOD doesn't contain many Pull-Ups or pulling of anything.
Kyle G.
on Tuesday, October 23, 2012 at 04:28 pm
WOD
133 strict pullups

5 x 4 min (950m, 890m, 930m, 890m, 890m)
Alan Pamayo
on Tuesday, October 23, 2012 at 05:18 pm
S&C WOD
WOD RX'd (but on a bar hung on straps from a branch)
74
Randi
on Tuesday, October 23, 2012 at 05:25 pm
? 4 Anyone
What if I wanna peak for a 10k in the spring, 2013, can I start training this way now? or should I wait until it gets closer?
Robby
on Tuesday, October 23, 2012 at 05:35 pm
78 strict.
Bryan D.
on Tuesday, October 23, 2012 at 06:43 pm
WOD Results
93 pullups. Broke it up to 7 pullups every minute on the minute so that I could rest some between sets. Once I couldn't do 7 anymore I dropped it down to 5. Completed 9 sets of 7 and 6 sets of 5 for 93 in 15 minutes.
PLA
on Tuesday, October 23, 2012 at 07:19 pm
Day 41
Run (Rx):

990m
1020m
970m
990m
the_tiki
on Wednesday, October 24, 2012 at 06:31 am
Bike
Bike (TUE): 3 x 5k TT, spin/rest 5:00 9:43, 9:34, 9:28, rough wind for 1/2 of each lap and dogging cars like Frogger!

Does spin/rest mean it's your option, or spin to rest?
Kaitlin
on Wednesday, October 24, 2012 at 06:51 am
RE:Bike
For the rest period you can completely stop or you can spin while resting. Your call
Kyle
on Wednesday, October 24, 2012 at 08:40 am
WOD
107 Pullups
Broke it into thirty second splits doing 10, 5, 4, 3, 2 Then broke it into one pull up every ten seconds.
Matt
on Wednesday, October 24, 2012 at 12:13 pm
about 90... 2 every 16 seconds for 4.5 minutes. then 2 every 24 seconds.
osprey
on Wednesday, October 24, 2012 at 04:27 pm
wod- 202
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