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

Friday, December 07, 2012 • EnduranceS-INT, Short Interval, H

STRENGTH:

DE: Barbell Row 7x3 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

5 - 5 - 5 - 5 - 5

Front Squat

Post loads 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 30 seconds, recover 90 seconds

Bike (THU): 8-12 x 30 seconds, recover 90 seconds

Run (THU): 8-12 x 30 seconds, recover 90 seconds

Row (THU): 8-12 x 30 seconds, recover 90 seconds

Ruck (THU): 10-12 x 60 seconds @ 65#/Boots/Utes, recover 90 seconds

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 6-10 x 30 seconds, recover 90 seconds

Bike (SAT or T/TT): 8-12 x 30 seconds, recover 90 seconds

Run (SUN or T/TT): 8-12 x 30 seconds, recover 90 seconds

Post sport and times to comments.


Kelly Hermanns, BTB CrossFit, finishes the Pine Mountain 40 miler with a 40min PR


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (25)

Jake Fisher
on Thursday, December 06, 2012 at 07:54 pm
Oh boy...
I hope I wake-up NOT sore... Seriously, I'm wrecked.

PeeeeeeeJaaaayyyy... LOL!
Aaron G
on Friday, December 07, 2012 at 07:58 am
Rest Interval
Is there a rest interval btw the sets of front Squats??
Kaitlin
on Friday, December 07, 2012 at 08:19 am
RE:Rest Interval
Aaron--rest as needed.
James
on Friday, December 07, 2012 at 08:38 am
Clarification
What weight for five sets of 5 front squat?
Kaitlin
on Friday, December 07, 2012 at 08:46 am
RE:Clarification
James-- You determine the weight. A weight that allows you to do 5 reps with correct technique/form and is challenging.
Aaron G
on Friday, December 07, 2012 at 09:12 am
Great WODs
135 x 5....I did the DUs yesterday and that has been a struggle for me but for some reason it clicked and then today I get to work one of my other weaknesses in Front Squats....keep them coming!!!
JK
on Friday, December 07, 2012 at 09:45 am
(SAT or T/TT)...???
can someone help me understand how to interpet this? I get that TT is time trial however confused by the first T and the or piece? Not to mention deocoder ring in is the shop. Thx - new to site but loving it.
Jack
on Friday, December 07, 2012 at 10:34 am
@ Jake F.
LOL, I'm with you. I feel like I've been hit by a truck! My hips after the ruck run yesterday are wrecked!! I have a feeling these front squats are going to hurt.
Kaitlin
on Friday, December 07, 2012 at 10:47 am
RE:Sat or T/TT
JK-- T/TT = tempo or time trial wod which is posted on Saturday. Whether it is a tempo or time trial wod depends on the week and the sport. For some sports their is a choice of doing the 2nd interval or doing the T/TT wod for the 2nd wod for that sport that week.
Answers to questions such as these are in the workout legend, linked under Need Some Help and on the About tab. An explanation of the 3S prescription is in the FAQ General Questions tab at the top and the FAQ is linked in the Need Some Help section of the post.
Julia
on Friday, December 07, 2012 at 10:47 am
WOD
Strength: 65lbs barbell row (wasn't sure exactly for the weight, it was a bit too easy I think)

S&C: After warmup, 75lbs, 85lbs, 95lbs, 105lbs, 115lbs.. new PR

no sport today, just some light jogging and drills before and after lifting.
buff squirrel
on Friday, December 07, 2012 at 11:07 am
H S-INT Day 2 Week 2
DE rows 7x3 @ 60 kg, 4 minute walk then front squats warmup @ 30, 40, 50, 60 kg all x5, work sets @ 80 kg x 5, 90 kg x 5, 80 kg x 5, 80 kg x 3, 70 kg x 5, 70 kg x 5
Jack
on Friday, December 07, 2012 at 12:47 pm
WOD.
STR: DE 7x3 Barbell row @ 135#

WOD: 5x5x5x5x5 Front Squat
1. 135
2. 155
3. 165
4. 175
5. 185

Form was solid, all reps were one continuous motion, no pause at top or in the bottom, for all reps.
Alan Pamayo
on Friday, December 07, 2012 at 12:55 pm
Endurance Run
Run 12x30s
Total Distance: 1.3 miles
Jason
on Friday, December 07, 2012 at 01:01 pm
Run WOD and S&C WOD
Run WOD: 9 X (:30/:90) roughly 200m each time
Strength: 7 X 3 at 115#
S&C: 135#, 155#, 165# (3)
Ross
on Friday, December 07, 2012 at 02:21 pm
WOD
DE: Barbell Row @155

S&C: Front Squat @135
Brad Williams
on Friday, December 07, 2012 at 04:06 pm
12/7/12 WOD
Interval swim and run this morning. Swim- 10 sets 30-32 meters each one....those hurt. Run shortly after. Did this on the treadmill. Run- #1-6 at 11%,8.5 mph, #7-12 at 12%,8.6 mph. My hamstrings didn't like me very much after that or at school.

Intervals on the bike after school. 12 sets had the gearing in the middle. Ton of mobility work after and I feel a lot better now.
Chad Brinkley
on Friday, December 07, 2012 at 04:37 pm
Swim WOD
I did a modified version of the 3 Sport Swim WOD this evening. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 10x50 on 2:00 (Intervals were all 39 to 40 seconds). 400 Cool Down + mobility.

I did the local S&C WOD this morning.
Strength - 10 Minutes to establish a 1RM on Deadlift (325)
Conditioning - 1 7' Wall Climb, Run 100M, 10 Deadlift @185, 2 7' Wall Climb, Run 200M, 20 Burpees, 3 7' Wall Climb, Run 300M, 30 Deadlift @185, 4 7' Wall Climb, Run 400M, 40 Burpees. 13:54 RX.
kyle t
on Friday, December 07, 2012 at 05:14 pm
wod
Wendler press week 2
100x3 110x3 125x5
5 sets db shoulder press and hspu

WOD: fs 135, 145, 155, 165, 185
PLA
on Friday, December 07, 2012 at 07:07 pm
Day 85
Strength (Rx on :60): 135lb

S&C (Rx):

185lb
205lb
215lb
225lb
250lb*

*PR weight for 5 reps! Thanks to mobility wod for ungluing my shoulders.
Jake Fisher
on Friday, December 07, 2012 at 07:57 pm
Active Rest? Kind of...
There's no way I could do the Front Squats today, my groin/inner hammies are absolutely wrecked...

So instead I did about 30 minutes of mobility & rowed a 10K

Row 10K @ 80-85% RPE = 43:21
>> AVGs = 2:09.7 /500m | 160w | 24 s/m

I plan to sleep in tomorrow (Saturday) and hit today's programming tomorrow. Rest complete Rest & Carb Nite on Sunday :)
Alan Pamayo
on Friday, December 07, 2012 at 08:04 pm
S&C WOD
DE Barbell Row 7x3 @130 lbs on 1:15

Front Squat 5-5-5-5-5
155,185,215,235,245
Wouter M
on Saturday, December 08, 2012 at 12:36 am
Wod
5-5-5-5-5 @ 140 pounds
Brian.B
on Sunday, December 09, 2012 at 10:16 am
Question Regarding 3S
I have a question regarding the 3S workouts. If I'm following the 3S protocol, should I be incorporating the S&C and Endurance WODs into my schedule, or just completing the posted 3S WOD? I'm a little confused and just want to make sure I'm not short selling myself.

Thanks.
Kaitlin
on Sunday, December 09, 2012 at 12:35 pm
RE:Question Regarding 3S
Brian-- Yes you should be doing the S&C wod as this is the S&C component of the program and the foundation of CFE. 3S protocol is explained in the FAQ General Questions drop down from the top.
Anna
on Sunday, December 09, 2012 at 12:39 pm
Kelly Rocks!
Congratulations, Kelly!!!
Comments are closed for this post.