W.O.D.: G S-INT Day 1 Week 9

Monday, October 29, 2012 • EnduranceG, S-INT, Short Interval

STRENGTH:

DE: Front Squat 7x3 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

9 - Hang Power Cleans (155/115)

12 - Box Jumps (24"/20")

15 - KB Swings (2/1.5)

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 (TUE): 15-25 x 50m (1. 25s recovery, 2. 20s recovery, 3. 15s recovery, 4. 10s recovery, 5. 5s recovery, repeat recovery in this manner until finished), hold all efforts with same recovery within 2-3 seconds

Bike (TUE): 3-7 x 2k, 1:30 spin/recover, hold within 3-5 seconds

Run (TUE): 4-8 x 400m TT, 3:00-4:00 recovery

Row (TUE): 4-8 x 500m TT, 3:00-4:00 recovery

Ruck (TUE): 3-7 x 1k @ 65#/Boots/Utes, recover 3:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 50m (1. 25s recovery, 2. 20s recovery, 3. 15s recovery, 4. 10s recovery, 5. 5s recovery, repeat recovery in this manner until finished), hold all efforts with same recovery within 2-3 seconds

Bike (WED): 3-7 x 2k, 1:30 spin/recover, hold within 3-5 seconds

Run (TUE): 4-8 x 400m TT, 3:00-4:00 recovery

Post sport and times to comments.


CrossFit Endurance Seminar, CrossFit Greensboro, Greensboro, NC.


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Comments (14)

Jason
on Monday, October 29, 2012 at 10:48 am
S&C WOD
S&C WOD @ 115# = 6:40 (subbed pushups for box jumps)
Foxy
on Monday, October 29, 2012 at 11:51 am
Did the wod in 8:20 as rx. Very out of gym practice, haven't lifted weights in months.

Row, setting 10,
1:44, 1:42, 1:42, 1:43, 1:43, 1:43, 1:44, 1:44
Carl S
on Monday, October 29, 2012 at 12:52 pm
WOD
DE: 7x3 front squat @ 75kg

S&C WOD: Not Rx'd.
9 Hang power cleans @ 55kg
12 Box jumps @ 24"
15 Kettlebell swings @ 1.5 pood

Time: 10:45
Luke
on Monday, October 29, 2012 at 02:37 pm
WOD
DE: 7x3 Front squat @ 60kg

S&C WOD:
9 Hang Power Cleans @ 60kg
12 box jumps @24"
15 KB Swings @ 2 pood
Time: 8:30
Brad Williams
on Monday, October 29, 2012 at 03:54 pm
10/29/12 WOD
Interval swim this morning. Felt a little stiff in the shoulders, glutes, and hamstrings but good swim warm-up helped ease that. 25 x50m- 53-59 second average. The intervals got a lot harder as I did more sets and recovery got shorter.

Strength & Conditioning after school- 95, 100/2 sets, 105/4 sets/7 reps on 1 minute. Circuit- 95lbs. for the Pwr. Cleans and 22 inch box (threw some mats under the 20 incher), and 55lb. KB- 7:06 minutes. That was desceptively hard.

Wanted to get out for the run tomorrow, but 25-35 mph winds and rain may keep me in. Be safe everyone that is in the path of the hurricane.
Deuce
on Monday, October 29, 2012 at 04:00 pm
Ironman
Can anyone tell me if they know of a person that has completed an Ironman Triathlon with only CF and the current CFE programming?

I am new to triathlon but have been doing CF for 6 years and CFE for two years. I have my sights set on the lofty goal of Ironman (2014), and only want to train CFE. Just curious if I need to also prep for some LSD now and then?
Charlie Douthwaite
on Monday, October 29, 2012 at 05:24 pm
DE @ #135
S&C 135# 24" 53lb@21 reps

hips dont lie 3 rounds 8:07
Adam
on Monday, October 29, 2012 at 05:48 pm
10/29/12 wod, hurricane
9 hpc @ 135
12 box jumps
15 kb swings @ 55lbs
7:07
Deuce, I've done 2 ironman tri's, stick to the program and make sure you cocentrate on "bike" stamina. 5 x 45min TT
Paulo Albuquerque
on Monday, October 29, 2012 at 06:05 pm
WOD
DE:75kg
PC: 55kg
JB: 24"
KBS: 1.5pood
PLA
on Monday, October 29, 2012 at 09:52 pm
Day 47
Strength (Rx): 150lb

S&C (155lb, 24", 70lb DB Swing): 6:40
Tod
on Tuesday, October 30, 2012 at 05:50 pm
7x3@135#
S&C: hpc@135# rest as rx'd
Row 8x500
Tod
on Tuesday, October 30, 2012 at 05:58 pm
S&C time
5:58
Scott Harres
on Wednesday, October 31, 2012 at 12:39 pm
evening strength & wod
DE: 140

WOD: 6:03

HPC: 95
24" box
53 lbs bell.
Christian E
on Tuesday, November 06, 2012 at 08:18 am
7x3@145#

WOD: 5:45
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