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

Friday, October 26, 2012 • EnduranceG, S-INT, Short Interval

STRENGTH:

ME: Clean

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


CFE STRENGTH & CONDITIONING WOD:

Five Rounds For Time of:

400m Run

21 - Overhead Squats (75/55)

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): 4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, all on 1:30 or less

Bike (THU): 4-7 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (THU): 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds

Row (THU): 2-6 x 250m, rest 1:00, hold within 2-3 seconds, then 2-6 x 500m, rest 1:30, hold within 3-5 seconds

Ruck (THU): 2-6 x 1k, @ 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): 4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, all on 1:30 or less

Bike (SAT or T/TT): 4-7 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (SUN or T/TT): 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and times to comments.



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Comments (11)

Carl S
on Thursday, October 25, 2012 at 10:36 pm
WOD
ME clean: 2x75kg
S&C: Run + overhead squat 26:13 Rx'd
Jacob Hamilton
on Friday, October 26, 2012 at 11:32 am
CFE Results
Just wanted to give my experience with CFE over the last several months.

I started CrossFit at the beginning of this year. I signed up in July to compete in a sprint tri (750m swim, 12 mile bike, 5k run)in October and started to follow CFE as closely as my schedule would allow. I do not enjoy endurance sports because I am not very good at them, but that is exactly why I signed up, to challenge myself. My goal was to finish in an hour and a half. Most weeks I got in 3-4 WODs and 4-5 3S workouts except for the last 4 weeks where I was only able to train 7 days in that period. My endurance improved dramatically and I was able to complete my triathalon in 01:32:21. I did not achieve my goal (which I thought was a lofty one for me anyway in my first attempt), but I was very pleased with my performance and was very prepared for the race and the recovery was amazing. I was not sore at all that day or the next day and was able to wakeboard just 4 hours after the race. I would recomend CFE to all endurance athletes. THANKS YOU CFE!
Sam
on Friday, October 26, 2012 at 12:47 pm
WOD
ME clean: 8x115#, 5x145#, 3x165#
Feeling my <$_oats> today
ME back squat: 2x5@165#, 2x4@185#, 1x3@205#

S&C: its raining here. sub'd 500m row for run and 80# OHS 28:47
Kaitlin
on Friday, October 26, 2012 at 01:13 pm
RE:CFE Results
Jacob--
Congrats on your race. Great to hear of your performance improvements during your training. Great to hear you felt prepared for your race. Keep up the great work.
Chad Brinkley
on Friday, October 26, 2012 at 02:35 pm
Bike WOD
I'm still on a reduced training schedule this week due to a lingering bacterial infection and a sore shoulder. I am trying to get some extra rest so I can heal up for a competition next weekend.

10/24: 3 Sport Bike WOD - 5:00 Warm Up; 5x5K with 5:00 Spin/Rest (intervals were 9:21, 9:34, 9:51, 9:52, 9:57); 5:00 Cool Down + Mobility.

10/25: Rest.

10/26: I was unable to do any local programming due to shoulder issues so I did the CFE S&C WOD from 10/24 today.

Strength: Max Effort Deadlift - 2x225, 2x245, 2x265, 2x285, 1x305, 1x325 (PR)

Conditioning: 4 Rounds of Run 800 Meters + 50 Box Jumps @20" (Game Standard) 25:19 RX.
Forrest
on Friday, October 26, 2012 at 02:44 pm
WOD
185 me clean
22:50 on 400s and overhead
Strained a quad 7 weeks ago and this was first return to squats. Was definitely a limiting factor. Fatigued quick but good to be back. 2nd cfe wod ever
Brad Williams
on Friday, October 26, 2012 at 03:56 pm
10/26/12 WOD
Strength & conditioning only today. Clean- 95lbs./5 sets/5 reps. My Clean is awful, but it was nice to do a different lift. Circuit- Rx'd one of the few I was able to do everything prescribed- 12:14 minutes. Wanted to get a skill/cadence run in, but legs were drained so no worries.

Swim in the AM to stretch me out and S&C or cadence run after. Wicked 10K Sunday which should be fun.
tony
on Friday, October 26, 2012 at 08:06 pm
WoD Result
S&C WoD from 10/20:
AMRAP in 20:00 (Row 500m, 15 Push-ups, 25 Squats) - Rounds = 5

Then went for a night time fun run with friends - 6.5 miles in just over 1 hour.
Victor
on Friday, October 26, 2012 at 08:20 pm
WOD
ME clean: 2x3 @ 125 2x2 @ 135

S&C WOD: 15:00
Molino
on Friday, October 26, 2012 at 11:07 pm
This is my first week on CFE and this is where i hut my first bump ive never done a ME on a clean however it went ok i completed 2 x 75 kg and failed an attempt at 85 kg,
Now to the humiliating part on the CFE S & C, i realised i cant do overhead squats im just to stiff and poor balanced so i completed it with a broomstick instead of weights so i could practice the technique hmm i got some looks in the gym but f*** it soon i can perform overheads with weight :-)
PLA
on Saturday, October 27, 2012 at 06:13 am
Day 44
Strength (ME Clean): 6X2 @ 205lb

S&C (Rx @75lb OHS): 14:37
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