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

Tuesday, January 15, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00 Of:

12 - Bench Press (135/95)

12 - Pull Ups

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.


1st Heat 2012 Catalina Island Triathlon


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Comments (26)

Robert
on Tuesday, January 15, 2013 at 06:22 am
Run (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds
0.39, 0.38, 0.37, 0.36 miles. Hey at least I was consistent?
Chris Biles
on Tuesday, January 15, 2013 at 08:19 am
S&C WOD
4 rnds plus 8 pull ups.
Steve A.
on Tuesday, January 15, 2013 at 10:19 am
Run
.33, .33, .33, .33, .33, .33...must go vomit.
Jake Fisher
on Tuesday, January 15, 2013 at 12:02 pm
RE: Robert
Looks great, brother! Nice job.
Timothy
on Tuesday, January 15, 2013 at 01:05 pm
Part 1
Got to 4 Rnds but ended up having to use the assisted pull-ups set at 70lbs at rnd 3.
Kyle t
on Tuesday, January 15, 2013 at 01:14 pm
WOD
AM - S&C WOD:
12 min AMRAP
12 Bench Press* 115#
12 Pull Ups
7 rounds + 10 bench press

PM: Wendler Bench Press Week 3
155x5, 175x3, 205x3
Assistance work

Run: 2:00 TT rest 5:00
0.33M
0.33M
Could have pushed more but focusing more on weights
Will Fox
on Tuesday, January 15, 2013 at 01:37 pm
Day II
AM Run
.32, .35, .37, .15, .22, .24
technical trails - Taughannock Park Rim Trail
------------------------
PM S&C WOD
3 rnds plus 8 bench
PLA
on Tuesday, January 15, 2013 at 02:14 pm
Day 123
S&C (Rx): 10 rounds at 11:48

No time to run because of new work schedule. Need to figure this out.
tt
on Tuesday, January 15, 2013 at 02:32 pm
2:00 TT
please some explain to me what this means? thanks how do you do 2:00 in :33 lol
Brian B
on Tuesday, January 15, 2013 at 02:38 pm
WOD
S&C WOD: 5 rounds with 9 bench press @135#
Kaitlin
on Tuesday, January 15, 2013 at 03:17 pm
RE: 2:00 TT
TT-- 2:00 time trials. Steve covered .33 of a mile in each of his 2:00 time trials.
Brad Williams
on Tuesday, January 15, 2013 at 04:04 pm
1/15/13 WOD
Interval run this morning. 14 minute warm-up (pace, drills, sprints). Did my leg pull lunge drill much faster and that really helped running this morning.
5 x 2 min/5 rec .34,.32,.33,.33,.33. Felt myself slipping away the last one. I felt like I was dragging my feet and stepping "hard" instead of soft. Did a 30 min. spin on the bike after and that helped the legs feel lots better.

Strength & conditioning after school. Did this in my apartments gym. Bench Press on the machine one 110lbs and Jump Pull-Ups because I would pull the "Power Tower" down if I kipped or did strict- 9 sets + 12 Bench Press + 1 Jump Pull-Up. That was hard.

Mobility after. Good training day today.
Jack
on Tuesday, January 15, 2013 at 04:36 pm
WOD
WOD Rx'd @ 135#

5 rounds + 9 Bench Press
Jack
on Tuesday, January 15, 2013 at 04:38 pm
Run Week 2 of 6
I started week 2 today. I may have to do it several weeks. At a cadence of 96, I was only able to keep pace at proper form for 48 seconds before I started breaking down and lost rhythm. At the end I was supposed to do 4 min at 91 cadence, but I only made it 1:06 before I broke down. I'll stay on week 2 until I can hit all 4 rounds for 1 min each and hit the final round for all 4 minutes.
Ross
on Tuesday, January 15, 2013 at 04:55 pm
WOD
S&C as rx'd
5 rounds + 4 reps
Chad Brinkley
on Tuesday, January 15, 2013 at 05:20 pm
Swim WOD
My schedule is off this week for several reasons... sometimes life gets in the way. Achilles tendon is still preventing me from running, but I was able to do Box Overs today without pain. Mobility work is really helping with recovery. Even so, I plan on doing the Bike WOD tomorrow instead of the Run to give the tendon time to recover.

1/14/2012: I wasn't able to do endurance yesterday but I did do the local S&C WOD.

Strength: 1RM Power Clean (155), 1RM Power Snatch (125)
Conditioning: 3 Rounds of [8 Shoulder to Overhead @125, 14 Pistol Squats (Scaled by standing with heel on a 10 LB Weight Plate... no other assistance)], 3 Rounds of [8 Front Squat @125, 16 Toes to Bar], 3 Rounds of [4 Ground to Overhead @125, 2 Rope Climbs to 20']. Time was 24:20.

I did the 3 Sport Swim WOD this afternoon: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 6 x 2:00 Time Trial with 5:00 Rest (distances were roughly 130-135), 100 Cool Down + Mobility. This WOD was much harder than I thought. Major cramping on round 6.

This morning, I did the local S&C WOD: 2 Rounds of 10 Box Overs @30", 20 KB Swings @70, 30 Ring Dips, 40 Stationary OH Lunges @45, 10 Power Snatch @95, Rest 2:00. Final time was 18:30.
Daniel
on Tuesday, January 15, 2013 at 05:30 pm
Pulliup, kip or strict
Is the default pullup RX a kip or a strict?
Kaitlin
on Tuesday, January 15, 2013 at 05:58 pm
RE Pull up kip or strict?
Daniel-- Kipping unless otherwise noted in the wod.
Jake Fisher
on Tuesday, January 15, 2013 at 06:03 pm
Daily Results
Run 5 x 2:00 TT = 640m BEST
>> 608m, 608m, 608m, 624m, 640m ... Really cold outside, 15F

WOD, Scaled to 60% BW (95#) to make it muscular endurance focused (and my shoulders/chest are shot from yesterday's max effort Floor Press)

WOD @ 95# = 8 Rounds
>> All pullup sets unbroken, first 5 rounds of bench press also unbroken

Then an hour of gymnastic balance skills / flexibity work
EPF
on Tuesday, January 15, 2013 at 07:41 pm
10 min of running drills and 5 min jog
Run 5 x 2:00 TT (on threadmill, it's an ice rink outside), 5 min recovery at 8km/h:
430m, 460m, 500m, 500m, 500m

S&C: @ 95 lbs
3 Rds + 5 Bench press. Lost a lot of time finding pull-up bar because of crowded gym.
Dan D
on Tuesday, January 15, 2013 at 08:53 pm
S&C WOD
95lbs. 6 rounds
Oscar Ek
on Wednesday, January 16, 2013 at 04:50 am
Bike WOD
On trainer inside (-10degC and snow outside)
10 min Warm-up
6 x 2 min TT, 5 min rest
1.33, 1.43, 1.45, 1.43, 1.44, 1.44 km
Robert
on Wednesday, January 16, 2013 at 10:58 am
Re: Daily Results
Thanks Jake you too!
Alex (@alexbridgeforth)
on Wednesday, January 16, 2013 at 11:24 am
S&C WOD
Did 95# for 5 rounds during lunch, dang CF WOD at 0600 had a crap ton of pushups.
benjamin palmer
on Thursday, January 17, 2013 at 03:37 pm
4 rounds @ 135 ( which is also @ B.W.!) with Floor Press
Timtanium
on Friday, January 18, 2013 at 07:16 pm
S&C:
6 rounds*
*on round 4 had to drop to 115 lbs
Comments are closed for this post.