W.O.D.: H L-INT Day 2 Week 4

Tuesday, December 18, 2012 • EnduranceL-INT, H, Long Interval

CFE STRENGTH & CONDITIONING WOD:

For Time:

50 - Pull Ups

200 - Air Squats

75 - 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 (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.


Proper Cycling Position

CrossFit South Bay hosts a CrossFit Endurance Cycling Seminar January 26-27


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Comments (28)

Chad Brinkley
on Monday, December 17, 2012 at 06:18 pm
Run WOD
I did the 3 Sport Run WOD on 12/17. 400 Warm Up + Drills; 1 Mile TT in 6:11, Rest 5:00, 4x600 with 2:00 Rest (Intervals were 2:15, 2:14, 2:13, 2:15). 600 Cool Down + Mobility.

In the AM, I did the local S&C WOD: 2 Rounds for time of 100 Double Unders, 25 Hand Release Push Ups, 25 Single Arm KB Snatch@55 (Alternate R/L, R=1, L=1), 3 Rope Climbs to 18', 15 Hand Stand Push Ups (Scaled using an extra 1-2 abmats), 15 Burpees, 25 Toes to Bar, 25 KB Swings @55 (Time was 39:40).
Dustin
on Tuesday, December 18, 2012 at 01:45 am
What to do
The prescription is to hold the intervals within 3-5 seconds, what do I do if I mis that mark for an interval? Do I repeat the interval.

Thank you.
Tabber
on Tuesday, December 18, 2012 at 02:08 am
10.54, had to break up push ups!
Jarrett
on Tuesday, December 18, 2012 at 03:38 am
Wod
Divided it into 5 rounds total time 12:45. Never knew I could do 50 pull ups. Thanks!
Newman
on Tuesday, December 18, 2012 at 04:22 am
Chipper?
Is today's CFE WOD a chipper or one movement to the next?
Tommy Williams
on Tuesday, December 18, 2012 at 04:42 am
How
Do we break this down into rounds or finish each except use before moving on to the next one?
Kyle T
on Tuesday, December 18, 2012 at 07:59 am
WOD
S&C: 8:48
Ross
on Tuesday, December 18, 2012 at 08:53 am
WOD
SS Run: Ran on a treadmill @2% incline. 1 mile in 5:55
600's in 2:06, 2:08, 2:07, 2:06

S&C as rx'd in 8:31.
Getting the hang of kipping a little more. Rhythm is tough to maintain to do the butterfly, but wow, it's fast. It feels like cheating.
Newman
on Tuesday, December 18, 2012 at 10:16 am
order
Is today's workout a chipper or movement by movement workout?
PLA
on Tuesday, December 18, 2012 at 10:28 am
Day 95
S&C (Rx): 8:03
Alan Pamayo
on Tuesday, December 18, 2012 at 12:56 pm
Endurance Ruck
Ruck 2k @66 lbs
13:27

Ruck 4x1k @66 lbs
6:49, 6:43, 6:48, 6:36
michael t
on Tuesday, December 18, 2012 at 01:20 pm
WOD
S&C 16:20
divided into 5 rounds (10,40,15), bands on pull-up sets 3-5
You guys under 10:00 = respect!
styria69
on Tuesday, December 18, 2012 at 01:26 pm
S&C - wow, was hard
did it in 21:21! 8 to 9 minutes from Kyle and Newman! Applause, you are heroes! For me such a time isn't possible!
TShaw
on Tuesday, December 18, 2012 at 02:46 pm
WOD
S&C: 7:30

Divided it up to keep a solid pace
ZXE038
on Tuesday, December 18, 2012 at 03:31 pm
5 rounds
Since it wasn't specified like Angie, I did 5 rounds.
6:56
Jarrett
on Tuesday, December 18, 2012 at 03:33 pm
Run wod
1 mile in 5:30, lungs killed in 30 degree weather. I could only do recovery pace for 3 x 600meters holding around 3 minutes
Brad Williams
on Tuesday, December 18, 2012 at 03:58 pm
12/18/12 WOD
Interval run this morning. 1 mile TT- 6:35min. Felt good with this even on slight incline. I let my legs to work and didn't blow up. 4x600/2rec.- 2:37, 2:22, 2:28, 2:33. I was everywhere on the INT's. Those little false flat inclines hurt a lot. But I let me legs work and didn't force. I need to do more of this.

Strength & conditioning after school. Broke up Kip Pull-Ups and every 10 stopped for 5 sec. Did Squats straight through, and paced through Push-Ups- 7:49 minutes.

Pretty good training day today.
Jake Fisher
on Tuesday, December 18, 2012 at 04:21 pm
Daily Results
Row 2K = 7:24.4 PR! (by 0:01!)

Row 4x500m, REST 1:30, 3-5s splits
= 1:43.8, 1:48.6, 1:50.4, 1:49.4

WOD = 12:28 Rx'd
>> Totally fried from yesterday's Helen & rowing beforehand. I gave myself 15-20:00 of recovery before tackling the WOD, but I think I probably shouldn't have done it at all. Oops. Might have a rest day tomorrow.
Alan Pamayo
on Tuesday, December 18, 2012 at 04:47 pm
S&C WOD
WOD RX'd
15:21
ZXE038
on Tuesday, December 18, 2012 at 05:04 pm
5 Rounds
Since it wasn't specified, I did 5 rounds.
6:56
Chad Brinkley
on Tuesday, December 18, 2012 at 05:26 pm
Swim WOD
I did a scaled version of the 3 sport swim today: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), 400 Time Trial in 7:03, 5:00 Rest, 4x150 on 3:00 (2:33, 2:35, 2:38, 2:38), 200 Cool Down + Mobility. Tough Workout today.

In the AM I did the local S&C WOD. Our box did a Sandy Hook Memorial WOD today. For time... 26 Power Cleans @155 LB, 26 Ring Dips, 26 KB SDHP @100 LB, 26 Front Squats with a 90LB Sandbag, 26 Chest to Bar Pull Ups, 26 Wall Balls (25 LB to 10'), 26 Burpee Box Overs @24". Time was 23:20 RX. The power cleans took me forever since they are at about 90% of my 1RM. I probably should have scaled but it was important to me to do this one RX.
PLA
on Tuesday, December 18, 2012 at 05:51 pm
Day 95
Row (Rx):

2,000m - 9:05
500m - 2:08
500m - 2:07
Julia
on Tuesday, December 18, 2012 at 07:05 pm
WOD
I forgot to report yesterday's swim:
400m in 7:23, PB for me.
2 x 150m, 2:42, 2:45

Today I ran:
1M in 7:10, another PB for me
2 x 600m, 2:52, 2:54

S&C Tonight: 17:30. Pullups assisted.

I'm going to be sore tomorrow!
elliot
on Wednesday, December 19, 2012 at 03:10 am
4th wk,,, wow!!!
1mile run»7:25 2x600m»2:23/2:19

wod
5:54
Dan
on Wednesday, December 19, 2012 at 07:00 am
S&C WOD
Did in order 13:51
Brendan
on Wednesday, December 19, 2012 at 01:11 pm
WOD
TT mile 6:29
4X600 all splits withing 3 seconds of 6:11
S&C 7:51
Brendan
on Wednesday, December 19, 2012 at 01:11 pm
WOD
TT mile 6:29
4X600 all splits withing 3 seconds of 6:11
S&C 7:51
Scott Harres
on Thursday, December 27, 2012 at 08:03 pm
evening WOD
Pushups suck

12:40

arms completely were locking up on PU!
Comments are closed for this post.