W.O.D.: H L-INT Day 2 Week 6

Tuesday, January 01, 2013 • EnduranceH, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD:

For Time:

"Fran"

21 - 15 - 9

Thrusters (95/65)

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): 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 The Club hosts a CrossFit Endurance Seminar on February 16th-17th


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Comments (10)

thomas
on Tuesday, January 01, 2013 at 05:29 am
watts during bike interval
Your site rocks!
I have completed a maximal aerobic power test on my bike trainer. What percent of my MAP should I be working at during these intervals?
thanks
Alan Pamayo
on Tuesday, January 01, 2013 at 06:50 am
Endurance Ruck
Ruck 6x1k @61 lbs
6:34, 6:31, 6:37, 6:32, 6:32, 6:15

Cold out this morning at 13 degrees ... made my legs feel like dead weight ... or maybe that was the pizza from last night!
Krusty505
on Tuesday, January 01, 2013 at 10:09 am
Swim/Fran
Swim 300 warmup, 12x 100 on 2:00, 100 cool down

Fran 21-15-9 thrusters 60#, pull-ups 5:54 That was my first Fran, brutal!
Jack
on Tuesday, January 01, 2013 at 11:25 am
FRAN
RX'd 7:31
Brad Williams
on Tuesday, January 01, 2013 at 12:12 pm
1/1/13 WOD
Interval run this morning. Done on treadmill. 10x600m- 9 mph for all sets. If I hadn't been sick the previous 5 days I know I coulda gone faster.

Did the ME Squats after some recovery. 135/8 reps, 150/6 reps,
185/3 sets/3 reps, 205/3 sets/2 reps, 225/1 rep.

No "Fran" for me today. Happy New Year everyone and enjoy all the bowl games.
PLA
on Tuesday, January 01, 2013 at 02:27 pm
Day 109
S&C (Rx): 2:43

First Fran, very intense.
Chad Brinkley
on Tuesday, January 01, 2013 at 03:34 pm
Run WOD
I did the 3 Sport RUN WOD this morning: 600 Warm Up + Drills; 10 x 600 with 2:00 Rest (Intervals were 2:12, 2:09, 2:13, 2:10, 2:12, 2:11, 2:14, 2:13, 2:15, 2:15). 400 Cool Down + Mobility.

3 Hours later I did the local S&C WOD: 366 Days of 2012: 31 Deadlift @155, 29 Sit Ups, 31 Hang Power Clean @135, 30 Hand Release Push Ups, 31 Front Squats @115, 30 Pull Ups, 31 Push Press @95, 31 Toes to Bar, 30 Overhead Squat @95, 31 Burpees, 30 Snatches @75, 31 Calorie Row. Time was 42:09 RX. Very sore afterwards... time for mobility.
Alan Pamayo
on Tuesday, January 01, 2013 at 05:17 pm
S&C WOD
Fran RX'd
5:13
Ross
on Tuesday, January 01, 2013 at 06:01 pm
WOD
Fran as rx'd 7:09
I get a nasty nerve pinch in one thumb when doing thrusters. It's only 1 side, but wow, it's quite a burn. I'll have to work some stretches for that.
Jake Fisher
on Wednesday, January 02, 2013 at 05:01 pm
Daily Results -- Oops!
Forgot to post last night:

Fran = 4:33 Rx'd PR, down 25s

I had a nasty migraine yesterday with loss of vision & motion sickness that lasted over 6 hrs from waking. Discovered some chocolates I had been nibbling on all week had WHEAT FLOUR in them... Couldn't believe it. POISON! (Also explains the foul business & cramptastical fun in the bathroom! Ugh)
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