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

Monday, January 14, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

ME: Floor Press

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

21 - 15 - 9

Power Clean (135/95)

Ring Dips

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): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Bike (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Run (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Row (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Ruck (TUE): 4-6 x 6:00 TT, recover 5:00, 60# Ruck/Boots/Utes, until form deteriorates or you complete 6 rounds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Bike (OFF): Off

Run (TUE):4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Post sport and times to comments.


CrossFit Endurance Seminar at Reebok CrossFit One

CrossFit Endurance Seminar at CrossFit Athletic


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Comments (21)

Lindakatarina Ek
on Monday, January 14, 2013 at 05:42 am
WOD
S ME 110 Ibs.

S&C 21-15-9
PC 90 Ibs
Dips (small band for help)
6:40
Oscar Ek
on Monday, January 14, 2013 at 06:44 am
Swim & Crossfit
Morgning: Swim workout, still in shoulder rehab
Warm-up: 300 m Breast
12 x 25 m leg
12 x 25 m arm, crawl
6 x 100 m breast, (2:05, 2:03, 2:06, 2:05, 2:07, 2:04)

Mid day: Crossfit
DE: Bench press, light weight
Shoulder Stability

For Time
12-15-9
Power Clean @ 40 kg
Box Jumps (60 cm)
4:33
Alice Beck
on Monday, January 14, 2013 at 09:18 am
1/14/13
S&C WOD
Used 35# dumbbells instead of BB to work on neutral grip due to some shoulder issues... Harder than expected!
10:11
CRam
on Monday, January 14, 2013 at 10:20 am
Rest?
Just trying to verify? Does this mean 5 minutes rest between each 2:00 interval? i.e. swim 2 min, rest 5, swin 2 min rest 5, etc.?
Kaitlin
on Monday, January 14, 2013 at 10:28 am
RE: Rest
CRam--
Yes, 5:00 recovery after each 2:00 time trial interval.
lorie
on Monday, January 14, 2013 at 10:49 am
5 m is a long time to recover in a pool
illfox
on Monday, January 14, 2013 at 10:52 am
S&C only
21 - 15 - 9
Power Clean (135)
Ring Dips (replaced with bar dips)

15:15
TShaw
on Monday, January 14, 2013 at 01:30 pm
WOD
ME Bench: 245 lbs

WOD: 21-15-9
Power Clean 135
Dips
8:09
CRam
on Monday, January 14, 2013 at 01:37 pm
Thanks
Thanks Kaitlin. 5 min did seem like a long time, that is why I wanted to verify.
Chris Biles
on Monday, January 14, 2013 at 01:59 pm
WOD
Floor Press 3-3-3-3-3
155,155,160,165,165

Power clean/ Ring dips
6:38 rx'd
PLA
on Monday, January 14, 2013 at 02:23 pm
Day 122
Strength (Rx):
225 x 2
245 x 2
245 x 2
255 x 2
255 x 2

S&C (Rx): 4:29

Felt low on energy today.
Jodie
on Monday, January 14, 2013 at 03:12 pm
Is this an all out sprint for two mins ?
Ross
on Monday, January 14, 2013 at 03:58 pm
WOD
ME Floor Press: Worked up to a 2rm @235

S&C: Scaled to 115
6:45 total time.
Brad Williams
on Monday, January 14, 2013 at 03:59 pm
1/14/13 WOD
Planned on doing Saturday's 800m Tempo swim, but got going at descent pace and turned it into an 800m TT Swim- 15:59 min. 32 second PR! 600 meter drill cool-down.

Did strength work shortly after because I really neglected that last week. Floor Press w/Dumbells- 55lbs./10 reps, 60lbs./5 reps, 65lbs./5 reps, 70lbs./5 reps, 75lbs./3 reps. I also did the CD Mainsite Deadlift WOD- 5 sets/5 reps- 225,235,235,250,250.

Easy 1 hour spin on bike after school along with mobility. Awesome training day today!
Kaitlin
on Monday, January 14, 2013 at 04:57 pm
Jodie-- It is a 2 minute time trial. Treat each as a time trial. A time trial is a measurement of maximum work capacity/power output over a set amount of time or distance. The time trial is often called the race of truth. It is done alone and should be re-tested under similar conditions and the same distance/time.
Jake Fisher
on Monday, January 14, 2013 at 06:17 pm
Daily Results
Floor Press (ME) = 205# (30# PR!)
>> 95(6),115(6),135(6),155(4),175(2),185(2),195(2),205
= I've NEVER in my ENTIRE LIFE pressed more than 185# (strict, bench, floor push press, push jerk, anything) ... Totally amazing tonight!!

Elizabeth = 7:53 Rx'd
EPF
on Monday, January 14, 2013 at 06:53 pm
Strength: ME Floor Press (used a Smith Machine because I didn't have a spotter):
2 x 185
2 x 175
2 x 175
2 x 175
2 x 175

S&C: Power Cleans (80 lbs, still learning proper form), Bar Dips
11:34
New Clean max: 105 lbs
Timtanium
on Monday, January 14, 2013 at 10:04 pm
Strength:
2 x 185
1 x 205
1 x 225(F)
1 x 205
1 x 205

S&C:
9:27*

*regular dips. no rings available.
Callum
on Tuesday, January 15, 2013 at 12:22 am
Endurance WOD - Rowing
6 sets of 2:00, recovered for 3:00 between sets instead of 5:00

Distances:
547m
551m
556m
557m
557m
560m
benjamin palmer
on Tuesday, January 15, 2013 at 08:19 pm
195# Floor Press

8:45 WOD
Dan D.
on Wednesday, January 16, 2013 at 12:18 pm
S&C WOD
95 lb and bar dips 6:38
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