W.O.D.: H L-INT Day 1 Week 4

Monday, December 17, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH:

DE: Deadlift 10x2 on :60 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

"Helen"

3 Rounds For Time Of:

Run 400m

21 - KB Swings (1.5/1)

12 - Pull 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): 1 x 400m, recover 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (TUE): 1 x 5k, spin/recover 5:00, 2-4 x 2k, recover 1:30, hold 2k efforts within 3-5 seconds

Run (TUE): 1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00 hold efforts within 3-5 seconds

Row (TUE): 1 x 2k, recover 5:00, 2-4 x 500m, recover 1:30, hold 500m efforts within 3-5 seconds

Ruck (TUE): 1 x 2k, recover 4:00, 2-4 x 1k, recover 2:00 hold efforts within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 1 x 400m, recover 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (WED): 1 x 5k, spin/recover 5:00, 2-4 x 2k, recover 1:30, hold 2k efforts within 3-5 seconds

Run (TUE): 1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00 efforts within 3-5 seconds

Post sport and times to comments.


CrossFit Reebok One host a CrossFit Endurance Trainer Seminar on January 12-13


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Comments (18)

Tabber
on Monday, December 17, 2012 at 05:05 am
Deadlift 90kg

Helen Rx'd 10.24

Felt sick afterwards!
Kyle t
on Monday, December 17, 2012 at 08:44 am
Wod
S&C: 9:55 Rx (treadmill)
Aaron G
on Monday, December 17, 2012 at 10:24 am
Good One
DL: 255#

Helen Rx'd 10:13....loved it!!
Jason
on Monday, December 17, 2012 at 10:29 am
S&C WOD
Helen Rx = 9:51
Ross
on Monday, December 17, 2012 at 10:46 am
WOD
DE Deadlift @ 185

S&C Helen as rx'd, but I had to use a treadmill (set @2%). 9:06
Chad
on Monday, December 17, 2012 at 03:46 pm
WOD
60% DE Deadlift: 205

Helen (3rds) 9:09

I love the wod's with runs:) Great workout! Can't wait for tomorrow!!
Brad Williams
on Monday, December 17, 2012 at 03:50 pm
12/17/12 WOD
Interval swim this morning. 400m- 7:42 (PR by 22 seconds)! Scaled to 100m because I can't hit 200m on 3 min. 4x100m on 3 min.- 1:48,1:44,1:42,1:42 min. Best swim ever today. Progess is being made!

Strength & conditioning after school. Deadlifts- 155lbs. "Helen" on treadmill- 8:14 minutes.

Used less weight for Deadlifts so I could go faster. Really happy with the training day today!
elliot
on Monday, December 17, 2012 at 03:57 pm
monday dec17 515am
wod=205lbs

helen rx=109a10:41 treadmill
Adam
on Monday, December 17, 2012 at 04:01 pm
Helen rx 8:47
Add in crossfit main side wod
185lbs @4:32

5'10"/189/M/40 yrs
Jake Fisher
on Monday, December 17, 2012 at 04:21 pm
Daily Results
Deadlifts (DE) @ 240# Rx'd above

Helen = 7:06 Rx'd
>> only 2-sec from a PR! CRAP!! Maybe in four weeks I'll get it? Four weeks ago I was at 7:09.
michael t
on Monday, December 17, 2012 at 04:21 pm
endurance WOD
3S Run
1 mi TT 6:52
3x600 2:21, 2:40, 2:46
michael t
on Monday, December 17, 2012 at 04:23 pm
endurance WOD
3S Run
1 mi TT 6:52
3x600 2:21, 2:40, 2:46

Strength: Did local Crossfit Pantego's WOD
Julia
on Monday, December 17, 2012 at 06:27 pm
WOD
Helen - 14:13, assisted pulls with a band
Someone took my station and I had to look for another place to do pullups so maybe would've been a bit faster...
Brendan
on Monday, December 17, 2012 at 06:28 pm
WOD
Deadlift @ 155

Helen rx'd 9:19
PLA
on Monday, December 17, 2012 at 06:56 pm
Day 94
Strength (Rx): 300lb

S&C* (1.5 pood KB swing = 55lb DB swing): 8:39

*Probably shouldn't have run on bad foot.
Sean F
on Monday, December 17, 2012 at 08:25 pm
DL-260
Helen-9:53 Rx'd
Scott Harres
on Thursday, December 27, 2012 at 06:38 am
evening strength & wod
Did this outside, polar bear style.

DL: 199#

Helen: 10:01 PR by like 3 minutes.
Scott Harres
on Thursday, December 27, 2012 at 08:04 pm
evening WOD
oops time was 9:57
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