W.O.D.: H S-INT Day 1 Week 1

Monday, November 26, 2012 • EnduranceH, S-INT, Short Interval

STRENGTH:

DE: Shoulder Press 10 x 3 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

15 - Push Press (95/75)

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): 8 x 20:10, use pool or open water, tread water during recovery

Bike (TUE): 8 x 20:10, use a stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x 20:10, use a C2 measure watts

Ruck (TUE): 8 x 20:10 @65-100# Ruck/Boots/Utes, use the steepest hill you have

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 20:10, use pool or open water, tread water during recovery

Bike (WED): 8 x 20:10, use a stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Post sport and times to comments.


Pon Sohmnhot, Team SFCF Endurance with a 1 hr PR at the 2012 Quad Dipsea


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Comments (28)

Kaitlin
on Sunday, November 25, 2012 at 06:17 pm
Excellent job Pon on a challenging race.
Ryan
on Sunday, November 25, 2012 at 08:15 pm
Confused
I don't understand the rep scheme for the swim 8x20:10? What does that mean? Thanks
Tejada
on Sunday, November 25, 2012 at 09:33 pm
Please Explain
Can somebody please explain the 8x20:10 to me? I see it for each multi sport activity...Help!

Thanks!
Dustin
on Monday, November 26, 2012 at 02:42 am
Length
Is this another 12 week cycle?
Malcolm Menefee
on Monday, November 26, 2012 at 06:51 am
STRENGTH:
DE: Shoulder Press 10 x 3 @ 65% 1RM
Load: 115 w/ Chains
-5min. Rest-
CFE STRENGTH & CONDITIONING WOD:
5 Rounds For Time Of:
15 - Push Press (95/75)
20 - Box Jumps (24/20)
Time: (11:33)
Kaitlin
on Monday, November 26, 2012 at 07:07 am
RE: Confused, Please Explain
Ryan Tejada--
8 rounds of 20 seconds of work 10 second rest.
Enrique aka Hardcortes
on Monday, November 26, 2012 at 08:43 am
Monday is a good day to start...
Well I did the damn workout today... scaled as to not kill myself.
I started off with the tabata style row. It says to count watts and I have no idea how to do that so I ended up counting meters.

Row - 758 meters.

waited 10 min

Strength - should press at 65% of 1rm = 91lbs
went to 90. 10 x 3 every minute on the minute for ten rounds.

rested 5 min

CFE Strength and Conditioning WOD
5RFT
15 - Push Press (95)
20 - Box Jumps (20 yes I scaled it, I also stepped down after I jumped up)
TIME 9:30
Bryan
on Monday, November 26, 2012 at 09:23 am
DE Recovery Question
Is the DE on every minute for 10 minutes? If not, what is the recovery?
Steve
on Monday, November 26, 2012 at 09:24 am
What do the numbers to left mean?(15 - ......etc)?

What does (95/75) mean?

15 - Push Press (95/75)
20 - Box Jumps (24/20
Kaitlin
on Monday, November 26, 2012 at 10:18 am
RE:DE Recovery Question
Bryan-- you can do them on the minute or rest between sets. You determine the amount of rest needed. Should be 2:00 or less between sets.
Kaitlin
on Monday, November 26, 2012 at 10:19 am
Steve-- the 95/75 is the weight for push press and 24/20 is the height for the box for box jumps. Mens is listed first followed by womens
Alan Pamayo
on Monday, November 26, 2012 at 10:30 am
S&C WOD
DE Shoulder Press 10x3 @95 lbs on 1:15

WOD RX'd
8:51
Michael B
on Monday, November 26, 2012 at 10:41 am
Comments
Read the Legend people!

http://www.crossfitendurance.com/legend
PLA
on Monday, November 26, 2012 at 01:04 pm
Day 74
Strength (Rx on :60): 135lb

S&C (Rx @ 95lb, 24"): 8:27
Brad Williams
on Monday, November 26, 2012 at 02:42 pm
11/26/12 WOD
Strength & Conditioning only today. Shoulder Press- 105lbs. rested 1 minute between reps.

Circuit 5 Sets 80lbs. for the Push-Press and 20 inch Box- 8:53. That was hard.

Will do a Tabata "brick" tomorrow. At least the suffering won't last to long with this "brick".
Tejada
on Monday, November 26, 2012 at 03:19 pm
comments
If only the ledgend answered all the CFE questions...thanks to those that took the time to support the CFE community with helpful answers.
ScullerX
on Monday, November 26, 2012 at 03:26 pm
CFE WOD
Using PSE terminology:
AM:
Strength: 7x3 snatch @95lb.
CrossFit (W+G): 3 rounds of 9 hang clean @155 lb., 21 squat jumps, 15 American KB swings @53 lb.

PM:
M-Endurance: Row 8x20:10 on C2, DF 120, 492 watts, 453, 417,394, 382, 361, 371, 382.
Ross
on Monday, November 26, 2012 at 04:29 pm
WOD
DE Shoulder press @85#

S&C as rx'd 11:22
ScullerX
on Monday, November 26, 2012 at 04:44 pm
How to count watts on the C2
Enrique et al,
How to count watts on the C2 for a Tabata WOD:
From main menu, hit Select Workout->New Workout->Intervals Time
Use the +/- keys to set up 0:20 work time, then hit right arrow, set up 0:10 rest time, then hit the checkmark button to start.
Hit the Change Units button until the display shows watts.
Do the WOD (C2 will display the interval number so you can keep track).
After the last interval, hit the Main Menu button to stop the interval timer.
After you recover, hit More Information->Memory, and the Magnifying Glass to bring up the results of your WOD, which will show split time, watts, and stroke rate for each interval. I usually take a picture of it with my phone for my logbook.
Hope this helps.
Julia
on Monday, November 26, 2012 at 05:17 pm
WOD
DE Shoulder press @45

s&c With squats instead of box jumps, scaled the push press to 55lbs for 2 rounds and 45lbs for 3rounds, 13:30
buff squirrel
on Monday, November 26, 2012 at 07:32 pm
H S-INT Day 1 Week 1
press 10x3 @ 75

5 rounds of push press x15 @ 75, 30 lateral jumps, 11'48"
Joe
on Tuesday, November 27, 2012 at 05:21 pm
H S-int wk 1, day 1
Press 95lbs on the minute

S&C - 9:37 Rx
Joe
on Tuesday, November 27, 2012 at 06:43 pm
H S-int wk 1, day 1
Press 95lbs on the minute

S&C - 9:37 Rx
tony
on Tuesday, November 27, 2012 at 06:51 pm
WoD Result
10x3 Press @ 95# on 1:00

WoD as RX'd T=13:33
Jake Fisher
on Tuesday, November 27, 2012 at 07:24 pm
Daily Results / CrossFit Collective
Surprised my brother, Jeremiah Williams @ CrossFit Collective yesterday. He crapped his pants... He's in Lancaster, PA (I live in Lincoln, NE) ... LIKE A BOSSSS!!!

Strict Press (DE) 10 sets of 3 reps @ ~65% 1RM = 95# (worked on 1:00)

WOD for time:
15 Push Press, 95#
20 Toes-2-Bar
= 9:35
Justin Swiatowiec
on Tuesday, November 27, 2012 at 07:51 pm
Harder then it looked.
10x3 @135# on the min

5 rounds for time (9:13)
Push Press @95#
Box Jump @24inch

Tabata row w/C2 (894m)
Tabata run @ 7:00 min/mile @12%
jason
on Sunday, December 02, 2012 at 09:12 am
tabata
How would an outdoor tabata run compare to the treadmill? Would it be an option to measure run distance
Kaitlin
on Sunday, December 02, 2012 at 10:58 am
RE:Tabata
Jason-- Not even close to the same workout. Your need to complete it on a treadmill. The constant speed throughout the workout is an important aspect to the wod.
Comments are closed for this post.