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

Friday, November 30, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH:

ME: Chin Up

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

Row 500m

35 - Sit Ups

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 (THU): 6-10 x 100m on 2:00, hold each effort within 3-5 seconds

Bike (THU): 6-8 x 2k, spin/recover 2:00, hold each effort within 3-5 seconds

Run (THU): 6-8 x 600m, recover 2:00, hold each effort within 3-5 seconds

Row (THU): 6-8 x 750m, recover 2:00, hold each effort within 2-3 seconds

Ruck (THU): 4-6 x 2k @ 65# Ruck/Boots/Utes recover 2:00, hold each effort within 3-5 seconds

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:
Thursday is a recovery/rest day for the Endurance Wod

Swim (FRI): 6-10 x 100m on 2:00, hold each effort within 3-5 seconds

Bike (SAT or T/TT): 6-8 x 2k, spin/recover 2:00, hold each effort within 3-5 seconds

Run (SUN or T/TT): 6-8 x 600m, recover 2:00, hold each effort within 3-5 seconds

Post sport and times to comments.


Crescent City CrossFit hosts a CrossFit Endurance Trainers Seminer, December 8th-9th


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Comments (11)

CrossFitMoFo
on Friday, November 30, 2012 at 08:39 am
WOD
ME Chin ups:
5Kg, 10Kg, 15kg, 20kg, 25kg, 30 kg 1RM

S&C: 17:55
Jack
on Friday, November 30, 2012 at 11:58 am
WOD
STR:
70 x 2
70 x 2
70 x 2
70 x 2
80 x 1 (PR)

Cond:

subbed 25# x 50 SDHP for row

15:15
Pablo Medina
on Friday, November 30, 2012 at 01:45 pm
Results
ME Chin Ups: 26kg or 57.3 lbs (PR)

Cond: 20:12 (590 m run instead of row)

Have a good weekend
Roger
on Friday, November 30, 2012 at 02:30 pm
WOD Chin ups
Does Max Effort on chin ups mean as many chin ups as you can do until your gassed? Why do some have weights
Brad Williams
on Friday, November 30, 2012 at 02:53 pm
11/30/12 WOD
Interval swim this morning. Scaled distance to 75m because I can't hit 100m on 2 min. 10x75m at 2 min.- 1:16-1:19. I was faster near the end and felt really good. I haven't been this fast in a while. I know I can keep this up!

Strength & conditioning after school. Chin-Ups- Bodyweight/3 sets/7 reps. Circuit- 16:24 minutes. That was tough. Mobility work after. Solid training day today.
Ross
on Friday, November 30, 2012 at 04:00 pm
WOD
ME Chin up: Worked up to 105. Just missed 110.

S&C: as rx'd - I got 3 rounds and then I ran out of time. I got back to it and finised a couple of hours later. Took 18 minutes, but would have been a bit slower.
First time doing situps on an abmat.
Julia
on Friday, November 30, 2012 at 04:57 pm
ME WOD
bodyweight x 2, +2.5lbs x 2, + 5lbs x 2, + 7.5 x 2, +10 x 1, failed on +15

Was my first time adding weight, so i'm happy :)
Alan Pamayo
on Friday, November 30, 2012 at 05:44 pm
Endurance Ruck
Ruck 4x2k @66 lbs
14:57, 15:06, 14:55, 14:22
Alan Pamayo
on Friday, November 30, 2012 at 10:16 pm
S&C WOD
ME Chin Up
2RM: 65
1RM: 75

WOD RX'd
18:10
PLA
on Saturday, December 01, 2012 at 08:08 am
Day 78
Strength (Rx @ 195lb BW): 6X2 @ 75lb

S&C (Rx): 15:58
Jake Fisher
on Saturday, December 01, 2012 at 01:03 pm
Daily Results
Weighted Dead Hang Pullups (ME)
>> 25(3),35(2),40(2),45,50 - not bad for not doing these in a while; PR is 65#

WOD Rx'd w/ AbMat = 17:41
>> rowing + sit-ups, who knew that combo sucked?! haha. good stuff!
Comments are closed for this post.