W.O.D.: G L-INT Day 1 Week 10

Monday, November 05, 2012 • EnduranceG, L-INT, Long Interval

STRENGTH:

ME: Floor Press

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

21 - KB Swings (1.5/1)

Rope Climb, "Double Up"

(Up and back only touching a toe to the ground before ascent)

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): 3-7 x 200m on 2:45 (scale in :15 increments as needed), hold within 3-5 seconds

Bike (TUE): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (TUE): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds

Row (TUE): 3-6 x 1500m, 2:00-3:00 recovery, hold within 3-5 seconds

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

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3-7 x 200m on 2:45 (scale in :15 increments as needed), hold within 3-5 seconds

Bike (WED): 3-7 x 5 min, spin/rest 3:00-4:00, hold highest distance possible across efforts

Run (TUE): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds

Post sport and times to comments.


CrossFit Endurance Seminar, Integrated CrossFit, Pittsburgh, PA.

CrossFit Endurance Seminar, Trident CrossFit, Alexandria, VA.


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Comments (13)

Collin
on Sunday, November 04, 2012 at 07:09 pm
Outlaw
Any multi sport CFE athletes using Outlaw training out there? I have been doing it for 5 months. The snatching has greatly increased my shoulder mobility and decreased my swim splits. Just wanted to know who else might be using this programming approach as well and any pros and cons you may have encountered.
Jake Fisher
on Sunday, November 04, 2012 at 07:55 pm
I see you!!
jmac! buddy! hope you're doing swell with the job changes :) looks like a good group at Trident CF this past weekend.
Matt
on Monday, November 05, 2012 at 01:30 am
Raced in a 16K this weekend around the rim of a crater lake in Ethiopia. started at 3,400 meters, descended 400 into the crater, then 400 back out. Finished 5th out of 80. Guys ahead were real runners who trained specifically for the event. I've had no real training other than xfit endurance. Passed a ton of folks on the downhill and then ascent. Felt great. Thanks!
Ross
on Monday, November 05, 2012 at 06:04 am
ME Floor Press
Worked up to 215 for 2reps, but didn't make 225. I was close, so maybe next time.

Not enough time for everything, so I'll do the S&C later today.
Alan Pamayo
on Monday, November 05, 2012 at 07:45 am
S&C WOD
Floor press 2RM
205

WOD RX'd 11:26 (15ft Rope climb)
Kyle Schnitger
on Monday, November 05, 2012 at 09:12 am
Outlaw and CFE
Colin
I have been using Outlaw and CFE and my results are similar to yours. Im getting the necessary strength gains with the conjugate system and Oly days that I want for CrossFit specific condtioning and my Endurance numbers are not suffering and in fact getting better. I think outlaw uses a very similar template to what CFE is doing and is a good way to tackle both CrossFit and Endurance based goals.
sdruss00
on Monday, November 05, 2012 at 09:20 am
11-5-12
ME: DB Bench 80#x3,85#x2,80#x2(3sets)
S&C: 16:01 (35# KB swing, and rope climb replaced with towel pullups x 10 each round)
Jack
on Monday, November 05, 2012 at 10:52 am
WOD
STR: ME Floor Press
215x3, 225x4, 230x1, 225x2, 225x2

STR&CON:
Towel Pullups (5 per ascension)
20# KB Swing

Time: 8:44
Brad Williams
on Monday, November 05, 2012 at 04:11 pm
11/5/12 WOD
Matt, great job on your race!! Sounds like a great experience.

Did Saturday's 800m TT swim this morning- 16:31 min. 20 seconds faster than my previous best!

Did the CF Mainsite strength WOD shortly after swimming. Front Squats 1-10-1-20-130 reps- 155,135,160.120,165,95 lbs. That was hard. Usually I go to parallel for squatting today I went below and liked that better. Had to drop weight, but the feeling I got overall was good.

Great training day today!
Josh Bobrowsky
on Monday, November 05, 2012 at 04:53 pm
Thanks for coming out this weekend
Hey Just wanted to thank max for coming out to Integrated Fitness this weekend.

Cheers

Josh Bobrowsky
http://if-fit.com
Chris H
on Monday, November 05, 2012 at 05:02 pm
WOD
ME: Alternating DB Press, 80lb x 3 reps ea.

S&C: 12:45, 44lb kb & 45ft. body weight sled pulls substituted for rope climbs
Jake Fisher
on Monday, November 05, 2012 at 05:06 pm
Daily Results
Strict Press 5-5-5: 95,115,125(1)
>> +10# PR!
Push Press 3-3-3: 145,155,165F,160
>> +10# PR!
Push Jerk 1-1-1: 175,185FF,180
>> 185# is my PR, but I'm okay w/ this

WOD = 8:23 Rx'd
PLA
on Monday, November 05, 2012 at 09:51 pm
Day 54
Strength (Rx): 2RM @ 250lb

S&C (55lb DB swing, 1 "Double Up" = 2 single rope climbs for last four rounds): 8:48

*BW = 196lb
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