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

Friday, January 04, 2013 • EnduranceH, S-INT, Short Interval

STRENGTH:

DE: Deadlift 10x2 on :45 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

150 - Air Squats

Run 800m

150 - Air Squats

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

"Tabata"

8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (THU): 8 x 20:10, use pool or open water

Bike (THU): 8 x 20:10,  use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x 20:10,  use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (THU): 8 x 20:10,  use meters or watts

Ruck (THU): 8 x 20:10, use a good hill, full kit plus 65-95# Ruck/Boots/Utes

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (FRI): 8 x 20:10, use pool or open water

Bike (SAT or T/TT): 8 x 20:10,  use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SUN or T/TT): 8 x 20:10,  use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Post sport and distances to comments.


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Comments (20)

Jake Fisher
on Thursday, January 03, 2013 at 07:02 pm
Ugh, squats...
There's no way I could do 20 air squats, let alone 150. I can barely get out of a seated position or bend over to pick something up.

My hammies/groin are completely destroyed from the squats, deadlifts, and thrusters this week. I'm sure the power cleans added something special...

I think I'll do gymnastics skill work tomorrow instead.
Victor V
on Thursday, January 03, 2013 at 07:25 pm
What does the "H" stand for?
What does the "H" stand for in the WOD title?
Kaitlin
on Thursday, January 03, 2013 at 08:04 pm
RE: What does the "H" stand for?
Victor-- The H is the name of this grouping of wods. Each grouping is distinguished with a different alphabet letter.
Ironman dad
on Friday, January 04, 2013 at 07:50 am
WOD
Holidays are a killer!!! 17:24
Victor V
on Friday, January 04, 2013 at 08:31 am
Re: What does the "H" stand for?
Thank you Kaitlin! I have read the "Power Speed Endurance" book but have not been on the site very long.
Jack
on Friday, January 04, 2013 at 08:46 am
WOD (ouch)
STR: DE Deadlift @ 150 10x2 on :45

WOD: (scaled) 75 air squats-400m run-75 air squat.

7:08

So much pain. All sets were unbroken, but the last 75 for a slow rythmic pace and my legs were absolutely burning beyond description. I may have got teary eyed, just sayin.
Marco
on Friday, January 04, 2013 at 09:16 am
WOD
10:28
Janik
on Friday, January 04, 2013 at 10:19 am
Should I scale?
Hey Everyone!
I just read Jack's comment and was wondering if I should scale my workout. I figure I would have had a similar time if I had scaled the way he did. But I always thought as long as I am able to finish with good form that I shouldn't.
Is it better to do the unscaled in a longer time (my time was 21:47) or should I scale and try to go unbroken?
Many thanks.
Krusty505
on Friday, January 04, 2013 at 10:25 am
I love air squats!
Warm up 10 min

Elliptical 15:00 with some hill efforts (basically more warm up)

Deadlift 10x2 on :45 135# (I know this weight sucks, but 1 my form IS getting better and 2 I'm getting my back fused on Monday, so I think that qualifies as a valid excuse for being a weakling)

For time: 150 air squats- run 800m- 150 air squats 10:15
Alan Pamayo
on Friday, January 04, 2013 at 11:59 am
Endurance Run
Tabata Run (for distance on a flat course)
.5 miles
Jake H
on Friday, January 04, 2013 at 12:08 pm
WOD
12:27
Jason
on Friday, January 04, 2013 at 12:40 pm
WOD
Did the squats and run. Killer on the legs.

12:58
Brad Williams
on Friday, January 04, 2013 at 12:40 pm
1/4/13 WOD
Tabata Swim-Bike "brick" this morning. Swim- 181 meters. Bike- 1.59 miles. PR by a meter for the swim.

Strength & conditioning right after bike- 9:23 minutes. Broke squats up into sets of 50. I've never felt a burn in my legs like I did those last 150 squats.
Paulo Albuquerque Helaine Albuquerque
on Friday, January 04, 2013 at 02:57 pm
wod
18:13 Rx
Alan Pamayo
on Friday, January 04, 2013 at 04:35 pm
S&C WOD
DE Deadlift 10x2 @255 lbs

WOD RX'd
12:37
Jesse
on Friday, January 04, 2013 at 05:33 pm
wod
315 deadlift, 17:33 rx'd
Ross
on Friday, January 04, 2013 at 05:33 pm
WOD
SS Run 20:10 Tabata @12% and 6:40 pace.

DE Deadlift @ 185

S&C using a treadmill @2%
Total time 11:15
PLA
on Friday, January 04, 2013 at 06:22 pm
Day 112
S&C (Rx): 8:41
osprey
on Saturday, January 05, 2013 at 11:03 am
wod - 9:12
Jack
on Saturday, January 05, 2013 at 05:31 pm
@ Janik
Nice time! :) My hats off that you did the entire wod, that was beast!

No one else has chimed in, so I will tell you my take as I understand it. When we do a WOD, it is for muscle conditioning and endurance. So, with that in mine, I picka weight or reps that I can do unbroken, but I try to scale it so that it is basrely achievable.

For instance, I only worked for 7 minutes, but I was wrecked! I've found for me that I get more out of the wods when I push myself and hit attainable goals. Plus, I find it a lot harder to push through a wod then when you fatigue and spend a lot of time standing around trying to recover. I hope that helps and makes sense.
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