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

Friday, November 16, 2012 • EnduranceG, L-INT, Long Interval

STRENGTH:

DE: Good Morning (Wide Stance) 10x2 @ 70% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Max Reps:

2 mins - Double Unders

25 - Pull Ups

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 (THU): 4-8 x 200m on 2:45 (scale in :15 as needed), hold efforts within 3-5 seconds

Bike (THU): 3-7 x 5 min, 3:00-4:00 spin/recovery, hold highest average distance possible across all efforts

Run (THU): 2-4 x 1M, recover 5:00, hold efforts within 5-10 seconds

Row (THU): 2-4 x 2k, recover 5:00, hold efforts within 5-10 seconds

Ruck (THU): 4-8 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 (FRI): 4-8 x 200m on 2:45 (scale in :15 as needed), hold efforts within 3-5 seconds

Bike (SAT or T/TT): 3-7 x 5 min, 3:00-4:00 spin/recovery, hold highest average distance possible across all efforts

Run (SUN or T/TT): 2-4 x 1M, recover 5:00, hold efforts within 5-10 seconds

Post sport and times to comments.


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Comments (9)

Jeff Rock
on Thursday, November 15, 2012 at 06:47 pm
Endurance WOD
1 Mile Run Intervals
5:54
5:57
6:11
This is my first time doing this WOD. Should I be running all out?
Ross
on Friday, November 16, 2012 at 04:33 am
Jeff
Jeff, you're trying to go as fast as you can while holding the pace for all the intervals. Looking at your times, that's pretty good. Next time, don't make your 1st interval any faster, but try to get the others closer to the 1st, hopefully getting all of them under 6. If you're successful, try a 4th.
Robert
on Friday, November 16, 2012 at 06:02 am
Jeff:
First of all those are good times, well done.

I think that the idea is to run these as fast as you can but also keeping in mind that you want to stay as consistent as possible. On the last interval I run all out and that lets me know if I paced myself well. If it's much faster than the previous ones then I saved too much or much slower then I went out too fast.

The only time you're supposed to go all out on each interval is if they designate "TT" or Time Trial next to the workout.

Hope that was helpful.
Jeff Rock
on Friday, November 16, 2012 at 07:51 am
Thanks
Thanks Ross and Robert. Very helpful advice.
Ross
on Friday, November 16, 2012 at 12:42 pm
WOD
I'm terrible at double unders, so I spent a chunk of time working just on them.
Then I did the WOD from last Saturday with a few modifications.
It was a 20 min AMRAP
10 BW Bench Press (I did floor press since I was alone)
10 Strict pull ups
10 Double unders (Tuck Jumps for me)
8 rounds + 4 reps

Need to work on double unders a lot more.
Brad Williams
on Friday, November 16, 2012 at 04:09 pm
11/16/12 WOD
Interval swim this morning. Scaled distance and time.
8 x 150m on 3:30- 3:01,2:55,2:56,2:54,2:58,2:57,2:58,2:51. Don't know how I ever went that fast on the last one because I was hurting.

Strength recovery after and felt great through the rest of the day.
Chad Brinkley
on Friday, November 16, 2012 at 05:16 pm
Bike WOD
I did the 3 Sport Bike WOD today (Long Intervals): 3:00 Warm Up, 7x5:00 with 3:00 Spin/Rest (All intervals were 1.80 to 1.81 Miles), 4:00 Cool Down.

This morning, I did a scaled version of the local S&C WOD.
Strength: Max consecutive Reps Backsquat @175 - 20; Max consecutive Reps Hang Power Clean @115 - 23.

Conditioning: 3 Rounds for time - 40 Med Ball Bear Hugger Jump Squats @25, 21 Pull Ups, 21 Ring Dips. Time was 13:51. (RX version of the workout was 3 rounds of 40 MBBHJS@25 and 7 Muscle Ups).
Alan Pamayo
on Saturday, November 17, 2012 at 09:02 am
Ruck and S&C WOD
Ruck 4x7:00min @65 lbs
Total Distance: 2.79 miles

DE Good Morning 10x2 @135 lbs

WOD RX'd
12:29
265 Double Unders (103,82,80)
Cideprive
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