W.O.D.: I L-INT Day 2 Week 1

Friday, January 11, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

DE: Sumo Deadlift 7x3 on :45sec @65% 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:

5 - Deadlift (1.5x BW)

10 - Burpees

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 500m @ 90% 500m TT pace, recover 4:00min, until form/pace deteriorates (:10-:20sec)

Bike (THU): Repeat 5k, spin/recover 5:00, until form/pace deteriotates (:30-:45sec)

Run (THU): Repeat 1M, recover 4:00, until form/pace deterioriates (:10-:15sec)

Row (THU): Repeat 2k, recover 4:00, until form/pace deterioriates (:10-:15sec)

Ruck (THU): Repeat 2k, recover 4:00, until form/pace deteriotates (:30-:45sec), 60# Ruck/Boots/Utes

Post sport, distances, and number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): Repeat 500m @ 90% 500m TT pace, recover 4:00min, until form/pace deteriorates (:10-:20sec)

Bike (SAT or T/TT): Repeat 5k, spin/recover 5:00, until form/pace deteriotates (:30-:45sec)

Run (SUN or T/TT): Repeat 1M, recover 4:00, until form/pace deterioriates (:10-:15sec)

Post sport, distances, and number of intervals to comments.


Athlete from CrossFit Federal Hill


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Comments (12)

Alice Beck
on Friday, January 11, 2013 at 08:28 am
CrossFit Total
Found CF total today from last week, since I had be behind several phases and wanted more accurate numbers for this phase...
BS 230
SP 85
DL 285

Have been doing CFE since coming out of a boot from 3 stress fractures in my foot... Love the progress I am making!
Jack
on Friday, January 11, 2013 at 10:40 am
WOD
STR: Sumo DL @ 135 10x2 on :45

Cond: 215# (1 x bw) + 10 burpees for 5 5 rds.

6:23
Kyle T
on Friday, January 11, 2013 at 11:36 am
WODs
DE: Sumo DL 205# 0:45 7x3

S&C:
5 rds
5 DL 225#
10 burpees
6:13
*BW=170#...knew I wouldn't be able to do 1.5BW too well

Afternoon-
Wendler Press Week 2
95# x3, 115# x3, 130# x3
Assistance work

Row: 2k @ 2:08/500m...1.5 reps
PLA
on Friday, January 11, 2013 at 12:57 pm
Day 119
Strength (Rx): 275lb

S&C (Rx@ 192lb BW, 290lb DL): 3:51
Benjamin Palmer
on Friday, January 11, 2013 at 02:43 pm
Strength @ 165

WOD @ 225 (1.7xBW) // 4:15
Jake Fisher
on Friday, January 11, 2013 at 02:44 pm
Ooh a classic WOD!
Looks similar to the 2008 CFG WOD w/ the DLs and burpees! Can't wait!!

Leaving the lab right now and heading down to the street to CF-Lincoln :)
Chad Brinkley
on Friday, January 11, 2013 at 04:11 pm
Swim WOD
I did the three sport Swim WOD this morning: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 3 x 500 with 4:00 Rest (Times were 9:38, 9:30, 9:30); 200 Cool Down + Mobility.

I normal do the local S&C. Today, however, I could not because the local WOD had too many movements which irritate my achilles. Instead I did the CFE WOD.

Strength: 7x3 SDHP on 45 seconds. I don't know my 1RM for SDHP so I used 95. I think it was probably too light.

Conditioning: 5 Rounds of 5 Deadlift @1.5xBW (245 LB) and 10 Burpees. 5:35 RX.
Brad Williams
on Friday, January 11, 2013 at 04:16 pm
1/11/13 WOD
Interval swim this morning. 300m warm-up. 3 x 500m/4 rec.- 10:01,9:57,9:58. 400m drill cool-down. I was surprised and pleased with my splits. I know I should've went slower because I was pretty tired after each, but I guess I surprise myself sometimes.

Made up my own S&C WOD after school. Wanted to experiement with some Bike WODS. 15 minute warm-up, 5 x 1 min 1 leg pedal strokes (each leg), 10 Pistols (each leg)- 20:06 minutes. 5 minute recovery. Next, 5 x 1 min. sprints 10 "Evil Wheels" (which I seen on CF Football), 10 Burpees- 13:49. Both were really hard and legs are feeling it. Gonna try to incorporate more of these.

Mobility rest of night. enjoy the NFL Play-Offs and college basketball this weekend everyone.
Ross
on Friday, January 11, 2013 at 05:35 pm
WOD
DE Sumo Deadlift @ 170

S&C Deadlift @ 235 (BW=155)
total time = 5:55
Timtanium
on Friday, January 11, 2013 at 05:42 pm
Strength (Rx):
185 lbs

S&C (Rx):
235 lbs DL / 6:04

Body Weight: 153 lbs
Jake Fisher
on Friday, January 11, 2013 at 06:40 pm
Daily Results
Deadlifts (DE) @ 245# as Rx'd above...
>> Not Sumo, realized when I was driving home that it was suppose to be SUMO -- Oops!! I'm fired.

WOD @ 250# = 4:54 Rx'd
EPF
on Sunday, January 13, 2013 at 09:39 am
Strength: Sumo Deadlifts (DE) on :45 sec @ 155 lbs

S&C: DL @ 190 lbs
8:43
Comments are closed for this post.