W.O.D.: H S-INT Day 2 Week 1

Tuesday, November 27, 2012 • EnduranceH, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD:

For Time:

50 - Back Extensions

10 - Rope Climbs

50 - Back Extensions

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.


Team SFCF Endurance at the 2012 Quad Dipsea


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Comments (17)

Kaitlin
on Monday, November 26, 2012 at 06:17 pm
Team SFCF Endurance Excellent team representation at the Quad.
For those of you not familiar with the event, its a grueling 28.4 mile trail ultra race that has 9,276 feet of elevation gain and loss.
JBow
on Monday, November 26, 2012 at 07:10 pm
20:10
What is 20:10?
8- 20 seconds on 10 seconds off??
Kaitlin
on Monday, November 26, 2012 at 08:13 pm
RE:20:10
8 rounds of 20 seconds of work 10 seconds recovery.
PGONZA
on Monday, November 26, 2012 at 10:35 pm
Rope Climbs
It would be nice to have climbing ropes available, if there is any sub for this? Im station overseas and there are no ropes or GHD, but back extensions i can do.
Dustin
on Tuesday, November 27, 2012 at 08:29 am
Tabata Run
Oh gawd! Performed at 7:53/mile, 5 sec per mile slower than my 5k PR pace. Progression went like this:
Round 1: This is easy.
Round 3: This is a good workout.
Round 4: Only 4 more!
Round 5: Thank God only another minute of work!
Round 7: Why do I do this to myself? Why do I hate myself?
Round 8: I finished!
Awesome WOD! Thanks.
Chris Henry
on Tuesday, November 27, 2012 at 08:54 am
Kicked my ego
Tabata treadmill run
6min pace, 2@15%, 6@10%
M-36-195-6'2"
Luke
on Tuesday, November 27, 2012 at 09:44 am
WOD
Rowing Tabatta 8 x 20:10
Total 748m

S&C as Rx'd:
08:50
buff squirrel
on Tuesday, November 27, 2012 at 10:40 am
H S-INT Day 2 Week 1
subbed rope climbs for 10 sets of 3 pull-ups - 14'38", mobility work before/after WOD
Aaron G
on Tuesday, November 27, 2012 at 10:47 am
Who Knew
Who knew back extensions would be so hard....after the rope climbs, the back extensions were really starting to be a struggle.....great workout!!!

as Rx'd...07:48
Josiah M
on Tuesday, November 27, 2012 at 12:42 pm
Treadmill Sprints
Do you actually leave the treadmill running during the 10 second rest?
Alan Pamayo
on Tuesday, November 27, 2012 at 03:34 pm
S&C WOD
WOD RX'd
10:24
Brad Williams
on Tuesday, November 27, 2012 at 03:50 pm
11/27/12 WOD
Tabata Swim-Rower "brick" this morning. Swim- 179m, Row-1002m.

Strength & condiitoning after school. Subbed 50 Pull-Ups for the Rope Climb- 8:57 minutes. I'd agree with Aaron G. that Back Ext. were really hard once you got to the higher rep counts.

Tabata Bike-Run "brick" tomorrow.
Jarrett
on Tuesday, November 27, 2012 at 05:29 pm
Tabata
So who could think a run workout that short could hurt that bad. I did mine at 7 min pace because that is as fast as the treadmill goes at my apartment gym. I had to hold myself up the second to last one to keep up and then almost met puckey after finishing last one without holding on. 12 degrees is not fun and I will dread this workout next time but I am unscared...
Ross
on Tuesday, November 27, 2012 at 06:16 pm
WOD
SS Run
Tabata treadmill @12% 6:30 pace.

Don't have a rope (yet), and I was short on time, so I did 5 minutes of burpees. Made it to 86.
Kaitlin
on Tuesday, November 27, 2012 at 06:17 pm
JRE Treadmill Sprints
Josiah-- Yes, from the run sport tech page an example http://media.crossfit.com/cf-video/CrossFitNB_RunTabata1.mov
Mike D
on Wednesday, November 28, 2012 at 10:20 am
No rope so I did towel pull ups 10 x 5. ouch...
16:22
Jake Fisher
on Wednesday, November 28, 2012 at 05:39 pm
Daily Results
Started my C2 100K Rowing Challenge (Nov 22 - Dec 25) ... I added 5K today to my 10K from Monday; had a 6-sec PR too!

Row 5K = 19:31.6
>> AVGs: 1:57.5 pace, 216w, 26 s/m

3 hrs later...

WOD Rx'd = 9:08 w/ GHD back ext.
>> Rope Climbs took nearly 6 mins & could be faster... GHD back extensions were awesome!
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