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

Friday, November 09, 2012 • EnduranceG, S-INT, Short Interval

STRENGTH:

DE: Deadlift 10x2 on :60sec @ 70% 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:

21 - Back Squats (135/95)

Run 400m

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 75m all out, active recovery 25m easy

Bike (THU): 6-12 x 1M, spin/recover 1:00, hold within 3-5 seconds

Run (THU): 6-12 x 300m, recover 1:00, hold within 2-3 seconds

Row (THU): 6-12 x 375m, recover 1:00, hold within 2-3 seconds

Ruck (THU): 3-7 x 1k @ 65#/Boots/Utes, recover 2:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 5-15 x 75m all out, active recovery 25m easy

Bike (SAT or T/TT): 6-12 x 1M, spin/recover 1:00, hold within 3-5 seconds

Run (SUN or T/TT): 6-12 x 300m, recover 1:00, hold within 2-3 seconds

Post sport and times to comments.


Crescent City CrossFit hosts a CrossFit Endurance Seminar December 8th-9th


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Comments (14)

townson
on Friday, November 09, 2012 at 05:51 am
as rx'd
14:47
Pablo Medina
on Friday, November 09, 2012 at 06:33 am
Results
14:05, but I ran 560 m instead of 400 m.

Have a nice day!!
Alan Pamayo
on Friday, November 09, 2012 at 07:21 am
Endurance Run
Run 6x300m
1:00, 1:01, 1:02, 1:02, 1:02, 1:01
Luke
on Friday, November 09, 2012 at 08:23 am
WOD
Strength : Deadlift 10x2 on 60 Secs @ 100kg

S&C : as Rx'd 9:48
sdruss00
on Friday, November 09, 2012 at 09:13 am
11-9-12
DE: 175#

S&C: 12:04 (BS @115#)
sgpope
on Friday, November 09, 2012 at 10:10 am
Question
When the WOD says 135 for the weight, does that include the weight of the bar or not?
buff squirrel
on Friday, November 09, 2012 at 10:52 am
G S-INT Day 2 Week 10
11/9/12 - DE dead lifts, 10x2 on the minute, 100 kg, 3 rouns of 60 kg squats x 21, run 400 m - 16 minutes and change. brutal.
Brad Williams
on Friday, November 09, 2012 at 03:51 pm
11/9/12 WOD
Interval swim this morning. Did all 15 sets- 1:25,1:34,1:27,1:29,1:26,1:25,1:23,1:21,1:24,1:21,1:25,1:24,1:26,1:25,1:25. That was really hard. Whole body was feeling this WOD today.

No S&C today will try to get it in tomorrow. Did some mobility work after trip to Parents.
Ross
on Friday, November 09, 2012 at 03:52 pm
WOD
Did SS run today. I got to 10. 9 of them were under 1 min. Most in the .53-.55 range.

Then went in and did DE with 205.

Then I got to the S&C wod. As Rx'd in 13:30. The squats went slow as I focused on form. The runs were slow. I just couldn't get going much faster than 8min pace after the squats and the ss run.
Jack
on Friday, November 09, 2012 at 03:57 pm
WOD
S&C: DE Deadlift 10x2 on 60 sec @ 240 lbs

COND:
Rx'd @ 12:31
Nate
on Friday, November 09, 2012 at 04:11 pm
11/9/12
Strength DE 260#
S&C 13:38 had to sub 500m row for run

Just wanted to take time to say thanks for such an awesome site. I've been using CFE for almost two years. I don't compete in traditional endurance sports, I actually race off road motorcycles in XC events, ranging from 2,3 and 6 hours, and this program is a perfect fit. Thank you again and I apologize for being "that guy" who doesn't post.
Alan Pamayo
on Friday, November 09, 2012 at 05:22 pm
S&C WOD
DE Deadlift 10x2 @275 lbs on 1:00

WOD RX'd @135 lbs
9:26
Jake Fisher
on Saturday, November 10, 2012 at 05:15 pm
Daily Results
Deadlift (DE) @ 280#
2 reps on 1:00 x10

WOD = 11:47 Rx'd - horrible!
Tyler Durden
on Thursday, November 15, 2012 at 08:14 pm
WOD
DL @ 285 no missed
WOD: 10:53 Rx
Comments are closed for this post.