W.O.D.: H S-INT Day 1 Week 3

Monday, December 10, 2012 • EnduranceH, S-INT, Short Interval

STRENGTH:

ME: Front Squat

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


CFE STRENGTH & CONDITIONING WOD:

"Annie"

50 - 40 - 30 - 20 - 10

Double Unders

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 (TUE): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds

Bike (TUE): 8-12 x 1/4M (400m), recover 1:00, hold efforts within 2-3 seconds

Run (TUE): 8-12 x 100m, recover 1:00, hold efforts within 2-3 seconds

Row (TUE): 8-12 x 125m, recover 1:00, hold efforts within 2-3 seconds

Ruck (TUE): 8-12 x 1/4M (400m), 65#/Boots/Utes, recover 1:00, hold efforts within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8-12 x 25m on 1:00, hold efforts within 2-3 seconds

Bike (WED): 8-12 x 1/4M (400m), recover 1:00, hold efforts within 2-3 seconds

Run (TUE): 8-12 x 100m, recover 1:00, hold efforts within 2-3 seconds

Post sport and times to comments.


CrossFit Endurance Trainer Seminar, Crescent City CrossFit


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Comments (19)

Lennon
on Monday, December 10, 2012 at 12:04 am
M/27/ 5'11@170lbs
My first CF workout and I liked it!! Annie" thought me Patience...Those double-unders are killer...still working on doing them consecutively...Final time 21:25...Thanks for the Workout!!
Alan Pamayo
on Monday, December 10, 2012 at 04:47 am
S&C WOD
ME Front Squat 1RM
275 lbs

WOD RX'd
8:46
Newman
on Monday, December 10, 2012 at 05:41 am
Starting back up
I have been away from CFE for about a month, I am starting back up and did today's WOD, my question is should I just continue from here or go back and start at the beginning of the H Progression?
Kyle T
on Monday, December 10, 2012 at 06:14 am
WOD
Wendler Back Squat week 3
190x5 220x3 245x11

WOD rx'd
6:42

unbroken double unders except 26/50 when I lost grip and 28/30 when I hit something behind me :/
Tod
on Monday, December 10, 2012 at 07:42 am
Did main site WOD since my plantar fascitis won't allow for double unders.
ME: 205
WOD: 5r4t DL 275# x 7, 30 squats & 7 HSPU @ 8:05
3S Swim WOD: 12x25 on 1:00 held all at :20
BRC Fort Hood
on Monday, December 10, 2012 at 01:19 pm
Annie
8:01
Ross
on Monday, December 10, 2012 at 02:28 pm
WOD
ME Front Squats: worked up to 1rm @ 185 (PR)

S&C: as rx'd 10:02 I have a long way to go with the double unders.
Cheryl
on Monday, December 10, 2012 at 02:40 pm
Annie
7:59
michael t
on Monday, December 10, 2012 at 03:06 pm
WOD
ME: Front Squat
2x95, 105, 115, 125, 135, 145
S&C ~8:30 (singles, not double)
Scott Osborn Guthrie
on Monday, December 10, 2012 at 03:34 pm
Anyone using power?
I have started using power recently for the CFE cycle work outs. Is anyone else doing this and how are you converting it? I targeted 30s interval for this bike workout at greater than 150% FTP. Seemed good, but I was actually able to hit ~165% on several of the intervals.
Jack
on Monday, December 10, 2012 at 03:40 pm
WOD
STR: ME Front Squat (All reps full squat with glutes on ankles; had I been in the yard, I'd have grass stains on my shorts)
135 x 5
205 x 2
210 x 2
215 x 2
220 x 2 (PR)
225 x 1 (PR)

Cond: Annie
10:01
Julia
on Monday, December 10, 2012 at 03:44 pm
WOD
ME - Low bar back squat, 5 sets, 200lbs x 2

S&C as rx'd - 16:27. Didn't wait long enough after the squats, but i'm happy because double unders are my nemesis!
Brad Williams
on Monday, December 10, 2012 at 03:59 pm
12/10/12 WOD
Interval swim this morning. 12x25m on 1 min.- 20-21 seconds. This was hard and really "shocked" my body since I've done long steady workouts two days prior to this.

Strength & conditioning after school. Front Squats- 135,135,140,140,140/reps each. Hamstrings are really feeling this. "Annie". Did this on basketball court and subbed vertical jumps "touching backboard" for DU's- 7:27 minutes.

Mobility rest of night. Shorter more intense WODS today were hard, but a great change of pace.
Jake Fisher
on Monday, December 10, 2012 at 04:06 pm
Daily Results
Front Squat (ME) 185#
>> 95(6),115(6),135(3),155(3),175(2),185(2),195F, wrist were screaming! Wrist have been limiting factor lately

WOD Rx'd = 5:49 PR! by 26s
>> that's 3rd Place on the CF-Lincoln leaderboards; only my 2nd time doing it Rx'd, my dubs are solid now!
Buddy Lightfoot
on Monday, December 10, 2012 at 04:23 pm
WOD as RX
10:31
Anne-Marie
on Monday, December 10, 2012 at 05:26 pm
Monday 3S
Swim - Masters 150 Sprint, 2 X 100 Sprint, 4 X 50's sprint.

Recovering from ACL surgery so no front squats yet :(

Annie (ACL modified) - 500 m row/25 GHD; 400 m row/20 GHD....100 m row/5 GHD... @ 10 mins.

P.S. - Love the programming on this site!!!!
PLA
on Monday, December 10, 2012 at 08:43 pm
Day 87
Strength (Rx):

275X1
300XF*

S&C (Rx): 6:32

*275 was a PR and 300 was very close. Mobility is finally becoming less of an issue here.
Christian E
on Tuesday, December 11, 2012 at 05:41 am
Monday
Front Squat:
185# (3)
205# (3)
210# (3)
215# (3)
225# (3)

Annie: 9:15
Scott Harres
on Monday, December 17, 2012 at 08:23 pm
evening WOD
ME: FS - 205

WOD: Rxd 8:08
Comments are closed for this post.