W.O.D.: H S-INT Day 1 Week 5

Monday, December 24, 2012 • EnduranceH, S-INT, Short Interval

STRENGTH:

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

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

7 - Hand Stand Push Ups

7 - Strict 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): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Bike (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Run (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Row (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Ruck (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts, 65-95# ruck/Boots/Utes

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Bike (WED): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Run (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Post sport and distances to comments.


Easy as Pose-Fall-Pull: Pose Running 101


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Comments (5)

Alan Pamayo
on Monday, December 24, 2012 at 05:07 am
S&C WOD
DE Sumo Deadlift 10x2 @235 lbs

WOD (Scaled to "Head to Abmat" HSPU's)
7:14
Brad Williams
on Monday, December 24, 2012 at 06:08 am
12/24/12 WOD
Strength & conditioning first this morning. Sumo Deadlift- 115lbs. Ciruit. Used blue band for last 2 sets of Pull-Ups/feet on wall for HS Push-Ups- 5:42 minutes.

Did a Spin class about an hour later so I will do the Swim Intervals Wednesday.

Happy to get whole training day in this AM so I can relax rest of day. Could we have another bodyweight S&C WOD tomorrow since most gyms/boxes won't be open? If not no worries, I'll make up something.
Chad Brinkley
on Monday, December 24, 2012 at 09:33 am
Swim WOD
I did a modified version of the three sport SWIM WOD this morning: 1000 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick, 200 Freestyle), 12 x 50 with 2:00 Rest (Intervals were 42 to 44 seconds), 400 Cool Down (Free style).

I followed up with the local S&C WOD:
Strength: EMOM for 7 Minutes Perform 2 Clean & Jerks at 75% of 1RM (115 LB).
Conditioning: For time... 21 Clean & Jerks @95, 9 Toes to Bar, 15 Clean & Jerks @95, 15 Toes to Bar, 9 Clean and Jerks @95, 21 Toes to Bar. Time was 9:23 RX...

P.S.: This morning, one of our coaches at the local box approached me. She is a strong athlete, but not one who has traditionally liked running or endurance events. She said that she started doing CFE workouts twice a week in March of 2012 to help with her with standard Crossfit. She used Grace as a benchmark. Her previous PR was 2:21 RX. Today she did it in 2:01 RX. She attributed her improvement entirely to CFE. As an added benefit, she said she now enjoys running. In her own words, "Crossfit Endurance has changed my life."

Merry Christmas everyone!
PLA
on Monday, December 24, 2012 at 10:25 am
Day 101
Strength (Rx): 265lb

S&C (Rx): 3:06
Kyle t
on Monday, December 24, 2012 at 10:57 am
WOD
S&C: 5:09

Did a long strength workout in the morning so feel like this may be sub par
Comments are closed for this post.