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

Tuesday, December 04, 2012 • EnduranceH, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD:

For Time:

Row 1k

30 - Back Squat (BW)

Row 1k

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): 3-5 x 200m, recover 3:00, hold each effort within 3-5 seconds

Bike (TUE): 3-5 x 2M, recover 3:00, hold each effort within 3-5 seconds

Run (TUE): 3-5 x 1200m, recover 3:00, hold each effort within 3-5 seconds

Row (TUE): 3-5 x 1500m, recover 3:00, hold each effort within 3-5 seconds

Ruck (TUE): 3-6 x 2500m, 65#/Boots/Utes, recover 3:00, hold each effort within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3-5 x 200m, recover 3:00, hold each effort within 3-5 seconds

Bike (WED): 3-5 x 2M, recover 3:00, hold each effort within 3-5 seconds

Run (TUE): 3-5 x 1200m, recover 3:00, hold each effort within 3-5 seconds

Post sport and times to comments.


Simon Goninon at the 2012 World's Toughest Mudder


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Comments (13)

Brooks
on Tuesday, December 04, 2012 at 01:47 am
S and C
Very new to this, started the day with the S/C, legs were struggling to work for a while after, managed 08:53
Kyle T
on Tuesday, December 04, 2012 at 04:55 am
WOD
S&C 165# rx
10:40
Alan Pamayo
on Tuesday, December 04, 2012 at 08:44 am
Endurance Ruck
Ruck 3x2500m @66 lbs
18:38, 18:25, 18:18
Wouter M
on Tuesday, December 04, 2012 at 09:15 am
WOD
8.59 rxd
buff squirrel
on Tuesday, December 04, 2012 at 10:35 am
H L-INT Day 2 Week 2 - AM
squats for warm-up, then 100 sumo deadlift high pulls (broken into 5 sets of 20), 10 sets of 3 reps back squat @ 85 kg, 100 sumo deadlift high pulls (broken into 4 sets of 25) - 29 minutes, 51 seconds
PLA
on Tuesday, December 04, 2012 at 10:49 am
Day 82
S&C (Rx @ 195lb BW): 11:45
Ross
on Tuesday, December 04, 2012 at 11:19 am
WOD
S&C as rx'd @155
11:36
Alan Pamayo
on Tuesday, December 04, 2012 at 11:27 am
S&C WOD
WOD RX'd (190 lbs)
12:17
Jake Fisher
on Tuesday, December 04, 2012 at 03:11 pm
Daily Results
Row 1500m (warm-up for charity)

WOD Rx'd = 12:15 (160#)
>> squats always wreck me, so we'll see how I feel in the morning; hopefully my "Carb Nite" last night primed me well...

1500m Row (cool down for charity)
Brad Williams
on Tuesday, December 04, 2012 at 04:02 pm
12/4/12 WOD
Interval run this morning. 5x1200m- 5:08,5:05,5:05,4:59,5:10. Had it in my head that int #4 was my last one and I blew out the last 400m. Then decided to try one more and lost it near the end.

Strength & conditioning after school. Couldn't get to gym so I made up my own. 100 Burpees, 100 Evil Wheels (did those with the akro wheels I bought of Perform Better).- 14:27 min. That was hard. I got the Evil Wheels of Crossfit Football.
Buddy
on Tuesday, December 04, 2012 at 04:07 pm
8:48 as RX 160#
Chad Brinkley
on Tuesday, December 04, 2012 at 05:14 pm
Run & Swim WODs
I just got back from vacation and I am trying to get back to a normal training schedule. This week has been a little rough so far...

12/3: Run WOD - 800 W/U, 5x1200 with 3 Minutes Rest (Intervals were 5:10, 5:02, 5:06, 5:13, 5:08), 400 Cool Down + Mobility. Pacing was definitely off.

Local S&C WOD - Strength: Every Minute on the Minute perform 1 Snatch Grip Deadlift, 1 Hang Power Snatch, and 1 Squat Snatch. Still learning how to Squat Snatch so I used only the 45 LB Bar and focused on form.

Conditioning: 10 Minute AMRAP of 10 Hang Power Snatches @75 LB and 10 Push Up (7 Rounds + 8 HPS) Followed immediately by 1,2,3...10 Reps of Thrusters @95 and Bar Facing Burpees (18:52 RX).

12/4: 3 Sport Swim WOD - 800 Warm Up, 5x200 with 3:00 Rest (Intervals were 3:18, 3:23, 3:28, 3:27, 3:31), 200 Cool Down + Mobility. Once again, Pacing was off.

Local S&C WOD: Against a continuously running 22:00 clock - On minutes 0, 5, 10, and 15 perform a 400 Meter Run and 40 Double Unders (Intervals were 2:16, 1:58, 2:03, 2:19). At minute 20, perform as many reps as possible of KB swings @ 70 LB (28 Reps).

P.S. Just got my copy of Power, Speed, Endurance. Very impressive work. I am looking forward to reading it when time allows.
PLA
on Tuesday, December 04, 2012 at 05:56 pm
Day 82
Run (Rx):

4:44
4:43
4:49
4:55
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