W.O.D.: G S-INT Day 2 Week 11

Tuesday, November 13, 2012 • EnduranceG, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

Run 400m

15 - Deadlifts (BW)

20 - Box Jumps (24"/20")

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): 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.


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Comments (21)

Carl S
on Monday, November 12, 2012 at 10:36 pm
S&C WOD
Not Rx'd, scaled "BW" from ~90kg to 75kg.

Time: 24:10
Pablo Medina
on Tuesday, November 13, 2012 at 06:18 am
Results
15:10, 165 lbs DL, 24" and 500 m

Have a nice day :)
Alan Pamayo
on Tuesday, November 13, 2012 at 07:02 am
Endurance Ruck
Ruck 8x3:00min @65 lbs
Total Distance: 2.32 miles
kim
on Tuesday, November 13, 2012 at 07:24 am
BW?
HI what does BW stand for, thanks
Michael B
on Tuesday, November 13, 2012 at 07:54 am
S & C
15:25, 165 DL, 18"
Kaitlin
on Tuesday, November 13, 2012 at 08:27 am
RE: BW
Kim-- BW= bodyweight. Add your body weight to the bar. Answers to questions such as these are in the workout legend and strength & conditioning FAQ. These pages are linked in the need some help box on each post and from the tabs on the top of the home page.
Alan Pamayo
on Tuesday, November 13, 2012 at 10:22 am
S&C WOD
WOD RX'd (190 lbs)
10:21
Ross
on Tuesday, November 13, 2012 at 12:31 pm
WOD
SS Run 7x400m all around 1:18

S&C as rx'd 11:40
Jake
on Tuesday, November 13, 2012 at 02:17 pm
S&C
As rx'd 11:02
185#
Jim
on Tuesday, November 13, 2012 at 03:36 pm
S&C WOD
Rx'd- 9:50 @ 190lbs.
Chad Brinkley
on Tuesday, November 13, 2012 at 03:58 pm
Swim WOD
I did the 3 Sport Swim WOD this afternoon. 800 Warm Up; 15 x 25 Sprint with 50 Recovery (Intervals were all 20-21 Seconds), 75 Cool Down.

This morning I did the local S&C WOD.
Strength: 8x1 Complex (Power Clean, Hang Squat Clean, Front Squat) - 65, 85, 95, 115, 135, 135, 145, 145.

Conditioning: As many reps as possible in 10 Minutes - 2 Minutes of Slamballs @50, 2 Minutes of Ring Dips, 2 Minutes of Stick Jumps @24", 2 Minutes of DB Thrusters @ 2x40 LB, 2 Minutes of Burpees. 158 RX.
Brad Williams
on Tuesday, November 13, 2012 at 03:59 pm
11/13/12 WOD
Interval run first. 7 x 400m/1 rec.- 1:32,1:32,1:33,1:30,1:31,1:30,1:34.Had to slow down some for these 400's today because recovery was shorter and I didn't wanna burn out. Gymnastics WOD for S&C a few minutes after- 7 sets/7 reps of 40lb. DB Shoulder Press, Kip Pull-Ups, and Knees-to-Elbows. That helped recovery a lot.

Did some mobility work at school with kiddies in class and used the lacrosse ball to work out shoulders some after. Pretty good day today.
Jason B
on Tuesday, November 13, 2012 at 05:03 pm
WOD
I am in awe of you guys.
20:20; 185 lbs; 20"
PLA
on Tuesday, November 13, 2012 at 06:43 pm
Day 62
SS Run: 7 X 400m* 1:21-1:26

Rest 3.5 hours

S&C (Rx @ 195lb BW, 24" BJ): 8:54

*Not on a track. Offroad walking path, GPS estimated distance.
Josiah R
on Tuesday, November 13, 2012 at 08:17 pm
11/13/12 WOD
2ND CFE WORKOUT EVER FOR ME
SS Run 7x400m/1m rec.- 1:32,1:30,1:32,1:33,1:33,1:33,1:31

WOD
RX'd
175#
24"
11:33
buff squirrel
on Tuesday, November 13, 2012 at 08:47 pm
(day) - deads w/ 85 kg, box jumps at 27", 16'50"

(evening) 7 intervals on bike at gym, increased resistance keeping splits to within 5 sec of 2 min, 1 minute rests (oops...)
Charlie Douthwaite
on Tuesday, November 13, 2012 at 09:14 pm
S&C 175# 11:15
Ellie KE
on Wednesday, November 14, 2012 at 06:36 am
SS Run
run:

4x400m: 1:26, 1:26, 1:26, 1:29
Keevin G
on Wednesday, November 14, 2012 at 06:19 pm
Wod
3 rd for time: 13:37
400 m run
15 deadlift.... 190
20 Box jumps. Had to do 20 inch box.
JTZ
on Wednesday, November 14, 2012 at 07:47 pm
Rx'd with DL (BW + 15lbs @ 185 lbs) 10:56
400m total time 4:08
Tod
on Thursday, November 15, 2012 at 07:54 am
S&C 8:56
DL 195
Swim WOD 25x25y all w/in :20
(Back to back)
Comments are closed for this post.