W.O.D.: G L-INT Day 2 Week 10

Tuesday, November 06, 2012 • EnduranceG, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 10:00min Of:

200m Run

10 - Front Squats (BW)

15 - Sit Ups

Post number of rounds 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.


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Comments (16)

Alan Pamayo
on Tuesday, November 06, 2012 at 06:23 am
S&C WOD
WOD RX'd
3 Rounds + 1 Front Squat
Jake
on Tuesday, November 06, 2012 at 08:58 am
S&C Wod
WOD rx'd
6 rounds even
Jack
on Tuesday, November 06, 2012 at 10:54 am
S&C Wod
Subbed #95 for front squat

5 Rounds + 26m run
styria69
on Tuesday, November 06, 2012 at 12:02 pm
Rowing Intervals
6 x 1500 m between 6:15 and 6:20
PLA
on Tuesday, November 06, 2012 at 12:47 pm
Day 55
Run (Rx):

4:33
4:37
4:39
sdruss00
on Tuesday, November 06, 2012 at 12:54 pm
11-6-12
S&C: 2 Rounds + 100m (FS @ 145#)BW is 170#
CFE: Run 3x10 Min (3min RI)
*Not sure if squats were only BW or were @Body weight so I errored on my weakness and added the weight.
Brad Williams
on Tuesday, November 06, 2012 at 04:07 pm
11/6/12 WOD
Strength & Conditioning this morning. 120lbs. for the Front Squat- 4 sets + Run to treadmill :)
25 min. cadence/skill run after.

Interval bike after Physical Education PD today. 7x5 min/3 rec. All hill intervals....that was really hard.

Get and vote people!! One of the great many rights we have!!
Chad Brinkley
on Tuesday, November 06, 2012 at 05:18 pm
Getting Back Up To Speed...
The last 8 weeks have really been challenging. Three major competitions plus a serious illness have really wreaked havoc with my training. I am trying to get back to a normal schedule before I go on vacation for two weeks.

11/5: 3 Sport Run WOD - 400 Warm Up + Drills; 5x1200M with 3:00 Rest (Intervals were 5:12, 5:04, 5:04, 5:04, 5:00); 400 Cool Down + Mobility. Slower than I would have liked and the pacing on the first one was off.

11/6: I did a scaled version of the 3 sport swim WOD this evening - 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 7x150 with 1:00 Rest (times were 2:41, 2:40, 2:40, 2:40, 2:45, 2:39, 2:40, 2:37), 150 Cool Down + Mobility.

This morning I did the local S&C WOD -
Strength: Deadlift 5x2 (135, 225, 255, 295, 315)
Conditioning: 20 Squat Cleans @95, 40 Chest to Bar Pull Ups, 60 Bear Hugger Med Ball Squat Jumps @20, 60 Dumb Bell Push Press @2x25, 40 SDHP @95, 20 Burpee Box Overs @24". Time was 21:21.
Kaitlin
on Tuesday, November 06, 2012 at 06:40 pm
RE: 11-6-12
sdruss00-- BW=@ bodyweight. Air squats are squats with no weight.
Alan Pamayo
on Tuesday, November 06, 2012 at 06:50 pm
Endurance Ruck
Ruck: 3 x 7:00 min @65 lbs
1.03km, 1.06km, 1.08km
osprey
on Tuesday, November 06, 2012 at 07:38 pm
wod- 6 rds
Jake Fisher
on Tuesday, November 06, 2012 at 09:07 pm
Daily Results
WOD Rx'd = 3 Rounds + Run & 4 FS

I think I'm having some calcification of my wrists which is similar to "shoulder lock" but "wrist lock" -- so the rack position has been incredibly painful and the limiting factor in a lot of my lifts/HSPU.

I'm using Voodoo bands, doing TONS of mobility work beforehand, and a proper warm-up; but to no success in releasing tension and pain from my wrists. WTF?!

Is surgery my only option here?
Kaitlin
on Wednesday, November 07, 2012 at 03:05 pm
RE:Daily Results
Jake if you aren't seeing change you aren't going after the root of the cause. Identify the cause and go after it. Look upstream of the wrist as well. Keep searching for it.
Charlie Douthwaite
on Wednesday, November 07, 2012 at 06:39 pm
ss swim, scaled to 200m on 3:00 left about 30 sec for recovery

S&C 4 rounds
Jake Fisher
on Wednesday, November 07, 2012 at 07:29 pm
RE: Kaitlin
Thanks for responding, Kaitlin!

I am attacking everything upstream. Rolling out my forearms on a barbell, as well as my triceps & delts. Also doing the flossing of my wrists and even self-PNF stretching my shoulders when needed. There are a few tight spots upstream that I hit everyday. I get increased ROM when I do that... However, the excuriating pain doesn't get any better. My ART/chiro doc thinks it could be an internal cyst in my carpals or arthritis. It feels like the carpals are grinding together or pinching nerves and other crap when I'm in a rack position or doing handstands.

I'm thinking I'm going to need to get an x-ray to see if there's something abnormal.
Kaitlin
on Wednesday, November 07, 2012 at 08:13 pm
RE Daily Results
Jake-- It definitely sounds like a situation that requires some additional resources to determine what is going on. When it is something outside of your knowledge seeking additional help to the right way to go. Good luck with it.
Let me know how what happens.
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