W.O.D.: H L-INT Day 1 Week 6

Monday, December 31, 2012 • EnduranceH, L-INT, Long Interval

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

15 - 12 - 9

Deadlift (225/185)

Ring 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): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds

Bike (TUE): 8-12 x 2k, spin/recover 2:00, hold efforts within 3-5 seconds

Run (TUE): 6-10 x 600m, recover 2:00, hold efforts withing 3-5 seconds

Row (TUE): 6-10 x 750m, recover 2:00, hold efforts within 3-5 seconds

Ruck (TUE): 6-10 x 1k, recover 2:00, hold efforts within 3-5 seconds, 60# ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8-12 x 100m on 2:30, hold efforts within 3-5 seconds

Bike (WED): 8-12 x 2k, spin/recover 2:00, hold efforts within 3-5 seconds

Run (TUE): 6-10 x 600m, recover 2:00, hold efforts withing 3-5 seconds

Post sport and times to comments.


CrossFit Southbay hosts a CrossFit Endurance Cycling Seminar on January 26th-27th


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Comments (13)

Paulo Albuquerque
on Monday, December 31, 2012 at 04:02 am
wod
ME 115 kg x 5
4:30 @ 80kg
happy new year!
Buddy Lightfoot
on Monday, December 31, 2012 at 08:17 am
Modified
Set as RX'd modified to 185 back squat and pulk ups
Alan Pamayo
on Monday, December 31, 2012 at 08:29 am
S&C WOD
ME Back Squat 1RM
325

WOD RX'd
2:16
Ross
on Monday, December 31, 2012 at 10:19 am
WOD
Didn't have time to workout yesterday, so I did 10k today on a treadmill @2%. Picked up the pace significantly for the last 2 miles. 44:20 total time.

ME Back Squat: worked up to 205 and then did 4 singles there.

S&C: Went with 185 and still needed to break up the deadlifts into a couple of sets each. 5:35 total time
Krusty505
on Monday, December 31, 2012 at 10:41 am
Deadlift 101
Mobility work, GHD sit-ups, back extensions, overhead squat

Squat ME (135, 155, 185, 225, 135) my form sucked so badly on 225 that I dropped it way down to get my form back, which was a really good call

For time (but not really because I worked on form) 15-12-9
Deadlift 120
Ring push-ups

2 mi easy run

Got some great tips on proper deadlift form. Pity I'll be out of commission for several weeks after Monday the 7th. Back fusion day!!!
Jack
on Monday, December 31, 2012 at 11:39 am
WOD
STR: ME Back Squat 5 x bar, 5 x 135, 3 x 205, 3 x 205, 3 x 205

Cond: done with 135# dead lift.

3:14
Adam
on Monday, December 31, 2012 at 01:48 pm
Wod
10k road race - 44:02

Wod rx'd
3:41
PLA
on Monday, December 31, 2012 at 03:08 pm
Day 108
Strength (Rx):

375X2
395X2
405X2
420X2
455X1,F

S&C (Rx): 1:43

*Tendonitis in left foot finally gone. Back to running this week.
Brad Williams
on Monday, December 31, 2012 at 03:55 pm
12/31/12 WOD
Felt lots better today and swam this morning. 12x 100m on 2:30- 2-2:04 min. A little slower than normal, but I'll take those splits anytime.

Body was still fatigued from swim and being sick slowed recovery so I did the circuit and no strength.
210lbs for Deadlifts- 7:42 min.

Probably gonna hit the treadmill in AM for run; don't want cold to get me another relapse. Be safe if your going out tonight!
Chad Brinkley
on Monday, December 31, 2012 at 05:35 pm
Swim WOD
I did the three sport SWIM WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 12 x 100 on 2:30 (all intervals between 1:45 and 1:47); 400 Cool Down (200 Drills, 200 Freestyle) + Mobility.

This afternoon, I did the local S&C WOD.
Against a 40 minute running clock:
10 Minutes to establish a 1RM Clean & Jerk (95, 115, 135, 145, 155, 160F)
3 rounds of: 10 Minutes to complete 21 Deficit Push Ups with hands on 25 LB Plates, 15 Bear Hugger Medicine Ball Jump Squats @25, 9 Squat Clean Thrusters @115, 15 Ring Rows, 21 1 handed KB Clean & Jerk @55... rest with any remaining time. (Times were 7:25, 7:39, 7:50).
Duncs
on Monday, December 31, 2012 at 05:43 pm
A good one?
Gotta love the WODs... Happy new year from the UK!
Jake Fisher
on Monday, December 31, 2012 at 11:22 pm
Daily Results
Back Squat (ME) 3x6
135(3),135(3),155(3),165(3),185(3),205(3)

WOD = 2:33 Rx'd

HAPPY NEW YEARS!!! Let's do FRAN tomorrow! :D
Scott Harres
on Monday, January 14, 2013 at 08:29 pm
Evening Strength WOD
ME: 205

WOD: 4:15
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