W.O.D.: H L-INT Day 2 Week 3

Friday, December 14, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH:

DE: Floor Press 7x3 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

10 - Deadlift (1.5xBW)

10 - Hand Stand Push 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): 6-8 x 200m on 3:00, hold efforts within 3-5 seconds

Bike (THU): 4-6 x 2M, spin/recover 2:00, hold efforts within 3-5 seconds

Run (THU): 4-6 x 800m, recover 2:00, hold efforts within 3-5 seconds

Row (THU): 4-6 x 1000m, recover 2:00, hold efforts within 3-5 seconds

Ruck (THU): 5-7 x 1M @ 65#/Boots/Utes, recover 3:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 6-8 x 200m on 3:00, hold efforts within 3-5 seconds

Bike (SAT or T/TT): 4-6 x 2M, spin/recover 2:00, hold efforts within 3-5 seconds

Run (SUN or T/TT): 4-6 x 800m, recover 2:00, hold efforts within 3-5 seconds

Post sport and times to comments.


CFE Tested in Outside Magazine


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Comments (9)

Alan Pamayo
on Friday, December 14, 2012 at 10:46 am
Endurance Ruck
Ruck 5x1M @66 lbs
11:20, 11:16, 11:16, 11:08, 10:53
manu
on Friday, December 14, 2012 at 12:04 pm
did bodyweight deadlifts @ 155lbs
time: 7'20"
Ross
on Friday, December 14, 2012 at 02:26 pm
WODs
DE Floor Press @155

S&C: DL@ 235
7:51
Brad Williams
on Friday, December 14, 2012 at 03:46 pm
12/14/12 WOD
Strength & conditioning only today. Did yesterday's Crossfit Football Backsquat WOD. Rx'd is 85-90% of 1 rep max, but I could only do 200lbs. 15 sets/1 rep. After each rep, you rack for 5-7 seconds and continue for the 15 sets. Tough....

Circuit- 240lbs. for Deadlifts. Couldn't handle 255lbs. which was 1.5 times BW. HS Push-Ups with feet on wall. 11:17 minutes. No endurance today was a good option for me. Hope to be strong tomorrow or bike WOD.

Also, gonna be a little more protective of my students at school after seeing what went down in Connecticut today. If you have kids no matter what the age, give'em some extra hugs today.
Alan Pamayo
on Friday, December 14, 2012 at 04:34 pm
S&C WOD
DE Floor Press 7x3 @135 lbs on 1:15

WOD: Head to Abmat for HSPU's and Deadlifts RX'd @285 lbs
PLA
on Friday, December 14, 2012 at 05:34 pm
Day 91
Strength (Rx on :60): 185lb

S&C (Rx @ 198lb BW, 300lb DL): 4:28
Jake Fisher
on Friday, December 14, 2012 at 06:15 pm
Daily Results
STRENGTH: Floor Press (DE) @ 105#
>> 7x3 @ 65% 1RM on 1:00, 75# on bar w/ 30# band resistance, slowly lowered the bar taking 10-15 secs, then blasted that sucker up as fast as possible; after 7 reps removed bands did 4 sets of 3 reps exploding the bar upward so hard my shoulders came off the ground (keeping good form). Good stuff! New methodology testing.

WOD = 3:52 Rx'd | 245# DL
>> HSPU no problem, went wide with my hands & it resolved my wrist pain.

Charity ROW 1000m x 2 w/ 2:00 REST
>> 3:45.7 & 3:51.5

Tomorrow I'm rowing 15K or more. I'm almost to my goal of 100K by Christmas. CRAZY!
Michael t
on Friday, December 14, 2012 at 08:36 pm
WOD
DE: 115, 3@120, 3@125
S&C: modified DL to 225# (1.2xBW), hand stand push ups w/ elevated feet in L position. 9:27
ben davies
on Saturday, December 15, 2012 at 03:09 am
6 x 800 - 2 min rest
anyone got any times for their 800s?
i dont really know what times are good
2.49 2.45 2.48 2.48 2.46 2.45 mine.
what are averages?
cheers
Comments are closed for this post.