W.O.D.: G S-INT Day 1 Week 11

Monday, November 12, 2012 • EnduranceG, S-INT, Short Interval

STRENGTH:

ME: Front Squat

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


CFE STRENGTH & CONDITIONING WOD:

For Total Reps:

Tabata Squats

Recover 1 min

Tabata Sit Up

Recover 1 min

Tabata Push Up

Post total reps 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 25m TT, active recovery easy 50m

Bike (TUE): 3-7 x 1k TT, spin/recover 2:00

Run (TUE): 3-7 x 400m, recover 1:00, hold each effort within 2-3 seconds

Row (TUE): 3-7 x 500m, recover 1:00, hold each effort within 2-3 seconds

Ruck (TUE): 8-10 x 3:00min @ 65#/Boots/Utes, recover 1:30

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 25m TT, active recovery easy 50m

Bike (WED): 3-7 x 1k TT, spin/recover 2:00

Run (TUE): 3-7 x 400m, recover 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.


CrossFit Endurance Seminar, GSX CrossFit, Ft Worth, TX.

CrossFit Endurance Seminar, Advanced Performance CrossFit, Wadsworth, OH.

CrossFit Endurance Seminar, CrossFit Centermass, Worcester, MA.


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Comments (19)

Carl S
on Sunday, November 11, 2012 at 10:18 pm
Todays WOD
ME front squat: 2x100kg
S&C: 140 + 64 + 56 = 260 reps total
Carl S
on Sunday, November 11, 2012 at 10:41 pm
Todays S&C WOD
Just noticed, I forgot to recover for 1 minute between tabata sets.
Ross
on Monday, November 12, 2012 at 07:50 am
WOD
Strength: 2 reps @175. Really need work on mobility and form.

S&C: 16 squats, 12 sit ups and 10 push ups= 38.
Started off way too high with the push ups (16) and barely made 10 at the end.

Yesterday I did the SS run on a hilly cross country course. Only got through the 5k twice in about 23:30 each time. Tough to get going on that course by myself. Felt faster than it was. Maybe I'll go on the roads or a flat course next time.
buff squirrel
on Monday, November 12, 2012 at 10:32 am
G S-INT Day 1 Week 11
ME Front squat to 90 kg x 2, tabata squats betweeen 15-18 / round, tabata sit-ups 15-20 per round, grabbin' a little leg on the last two sets, tabata pushups 18, 15, then 10 and lower (rough!) - brutal. could have used a pen and paper to keep tabs on reps, too late.
Ross
on Monday, November 12, 2012 at 10:49 am
Tabata scoring
For tabata, aren't we only supposed to count the lowest score for each?

So for example; I started push ups with 16, but after a couple of rounds I dropped and only did 10 on the last round. So, my score should be 10. Is that correct?
Matt
on Monday, November 12, 2012 at 11:38 am
180, 129, 102

411
Kaitlin
on Monday, November 12, 2012 at 11:40 am
RE: Tabata Scoring
Ross-- Yes, your tabata score is the lowest score so for push ups it would be 10
Joshua
on Monday, November 12, 2012 at 12:17 pm
Crossfit center man seminar
Great course this weekend, I had an absolute blast. Dan, Adam and Jeff did a great job, wish I had more time to work with them.
bryan
on Monday, November 12, 2012 at 01:19 pm
no cheating
GSX CrossFit motto is no cheating. So.... no kipping then?
Chad Brinkley
on Monday, November 12, 2012 at 01:36 pm
Run WOD
This morning, i did last week's 3 sport tempo run - 4 x 5K with 5:00 Rest. Times were 24:01, 24:26, 24:59, 25:43. Slower than I would have liked.

I also did the local S&C WOD: 3 Rounds for time of 20 Pull Ups, 20 OHS @95, Row 400. Time was 16:25 RX.
Pablo Medina
on Monday, November 12, 2012 at 02:24 pm
Results
134 squats, 15 reps was the lowest.
97 situps, 10 reps was the lowest.
52 pushups, 4 reps was the lowest.

Total reps=283

So my Tabata score was 15+10+4=29?? I'm confussed.

Thanks.

Pablo
Jason B
on Monday, November 12, 2012 at 02:36 pm
WOD
Tough one to start with. I have not done a front squat in 18 years!

80kgX2 Front Squat ME
Tabata 15+10+10=35
Brad Williams
on Monday, November 12, 2012 at 03:03 pm
11/12/12 WOD
Interval swim this morning- 16 x 25m- 23-24 seconds for each. 50 meter recovery made this one a little harder. Front Squats shortly after- 135,145/5 reps. 150,160/3 reps. 170,175/1 rep. Went way deeper than just to parallel like I normally do and it felt tons better. I'll gladly sacrifice weight to get deeper and stronger.

Tabata Intervals after school- Squats-21 reps, Sit-Ups- 11 reps, Push-Ups- 14 reps Total 46 reps. Had to pace the last few Push-Up sets otherwise I wasn't gonna make it. Good training day today.
Jason
on Monday, November 12, 2012 at 03:12 pm
WOD
ME Front Squat:
135 185 205 215 225
Got 1 RM PR at 235, previous was 205!

Tabata totals:
135 87 91
Total: 313
PLA
on Monday, November 12, 2012 at 05:49 pm
Day 61
Strength (Rx): 5X2 @ 250lb

S&C (Rx): 420 total reps
Sgpope
on Tuesday, November 13, 2012 at 04:46 am
Wod
S&C: 363
Swim cancelled. :(
Alan Pamayo
on Tuesday, November 13, 2012 at 06:52 am
S&C WOD
ME Front Squat 1RM
255 lbs

WOD RX'd
305 total reps
Ellie KE
on Tuesday, November 13, 2012 at 09:37 am
Tabata Totals
184 squats
101 sit-ups
96 pushups

381 total reps

PS. ME front squats: 2 reps at 100lbs
Tod
on Wednesday, November 14, 2012 at 01:50 am
ME: Front Squat- 225
For Total Reps:
Tabata Squats - 160 (20 reps)
Recover 1 min
Tabata Sit Up (GHD)- 120 (15 reps)
Recover 1 min
Tabata Push Up - 171 (20 reps)
Total 451
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