W.O.D.: G L-INT Day 2 Week 9

Friday, November 02, 2012 • EnduranceG, L-INT, Long Interval

STRENGTH:

ME: Pull Ups

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


CFE STRENGTH & CONDITIONING WOD:

10! (10, 9, 8, 7…3, 2, 1 reps) for time of:

Front Squat 135/95

Push Jerk 135/95

Toes to Bar

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): 5-15 x 100m on +/- 1:45 (scale in :15 increments as needed), hold efforts within 3-5 seconds

Bike (THU): 3-6 x 5:00, spin/recover 3:00-4:00, hold distance steady across all efforts

Run (THU): 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

Row (THU): 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

Ruck (THU): 3-6 x 5:00 @ 65# Ruck/Boots/Utes, recover 3:00, hold distance steady across all efforts

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 5-15 x 100m on +/- 1:45 (scale in :15 increments as needed), hold efforts within 3-5 seconds

Bike (SAT or T/TT): 3-6 x 5:00, spin/recover 3:00-4:00, hold distance steady across all efforts

Run (SUN or T/TT): 3-7 x 4:00, recover 3:00, hold distance steady across all efforts

Post sport and times to comments.


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Comments (9)

Tod
on Friday, November 02, 2012 at 05:22 am
S&C: as rx'd 23:43
End: 3S swim 10x100y on 2:00
(schedule dictated back to back to w/o)
Alan Pamayo
on Friday, November 02, 2012 at 09:02 am
Endurance Ruck
2x 5:00 @65 lbs
835m & 835m
sdruss00
on Friday, November 02, 2012 at 12:34 pm
11-2-12
ME: PullUps 2 x 55#
S&C: 17:03 FS &PJ @105#
CFE: 4x400m (1:23/1:27/1:26/1:27)
(CFE immediately following S&C)
mark
on Friday, November 02, 2012 at 12:45 pm
Which Program to follow
Need some direction on programming. I've got several MTB xc-m events (40-100mi) scheduled in Dec thru Feb, then shorter XC races in the spring and then Xterra off-road tri's late spring thru summer. What program would be more effective to follow: Single sport (bike) thru early spring then switch to multisport? or simply follow multisport ?
Brad Williams
on Friday, November 02, 2012 at 02:33 pm
11/2/12 WOD
Interval swim this morning. Scaled distance to 75m to stay at 1:45 interval time. 15x75m at 1:45- 1:23-1:25 min. Didn't get as much recovery as normal and I was happy to hit each one. Really tired after this though.

No S&C today, had some errands to run after school.
Ross
on Friday, November 02, 2012 at 05:22 pm
11/2/12 WOD
S&C @115#
19.51

Push Jerk was tough. Everything else went unbroken.
Scott Harres
on Friday, November 02, 2012 at 08:25 pm
evening WOD
Ok, for my money, in 2 years of CrossFitting, this was the toughest WOD combination of all time. My hands and mostly wrists were just toast after this.

ME: 52 pullups in 2 mins.

WOD: I set my limit at 10 mins. My FS and PJ started at 105 but moved down to 95 after round 9. After 10 mins, I moved it to 15 mins and finally finished it at 19:36. This guy was brutal! Awesome though.
PLA
on Saturday, November 03, 2012 at 12:58 am
Day 51
Strength (Rx @ 200lb BW) : 7X2 @ BW + 65lb

S&C (Rx @ 135lb FS, PJ) : 12:57

Toe to bar form needs work.
Doing my best to stick to "paleozone" diet for second 50 days of CFE programming. Pleased with results so far.
Kevin
on Saturday, November 10, 2012 at 07:46 pm
WOD
Strength - 5x2 @ 60lbs + BW, 2x1 @ 75lbs + BW (PR)

S&C RX'd - 15:20

3S swim - 6x - Completely inefficient in the pool I need a lot of work on swimming.
Comments are closed for this post.