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

Friday, January 18, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

DE: Push Press 12x2 on :45 sec @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

Run 400m

For Time:

40 - KB Swings (1.5/1 pood)

30 - Pull Ups

20 - KB Swings (1.5/1 pood)

10 - Pull Ups

Run 400m

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 (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Bike (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Run (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Row (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Ruck (THU): Repeat :30 sec, recover 2:00, 60-90# Ruck/Boots/Utes, until form/pace deteriorates

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Bike (THU): Repeat :30 sec, recover 2:00, until form/pace deteriotates

Run (SUN or T/TT): Repeat :30 sec, recover 2:00, until form/pace deteriorates

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


Bayou City CrossFit hosts a CrossFit Endurance Seminar May 4th-5th


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Comments (19)

Timtanium
on Thursday, January 17, 2013 at 07:22 pm
How much weight for the KB Swings? Thanks.
PLA
on Thursday, January 17, 2013 at 07:25 pm
?
Entire wod for time or just after first 400m? Weight on kb swings?
PJ
on Thursday, January 17, 2013 at 08:11 pm
KB Weight
Weight is now posted! Sorry for the confusion!
Brad Williams
on Friday, January 18, 2013 at 04:48 am
1/18/13 WOD
Rested today. Took some Tylenol 8 hour for my sore hamstrings, back, and glutes last night, along with a Benedryl, and Claritan to get rid of the last remininces of this cold I had and I slept right through my alarm. Never doing that again. No worries though I can get my swim in Sunday after I get home from parents house this weekend. Gonna get some mobility in after drive to parents.
Kyle T
on Friday, January 18, 2013 at 04:50 am
WOD
DE: Push Press 95#

S&C: 9:23
Accidently did 40 pullups instead of 30. Also had to stop my watch as I ran down hallways and up the stairs to treadmills.
christian
on Friday, January 18, 2013 at 05:59 am
D.E 12 x 2 on :45 135lb

wod 10:01 rx
Chad Brinkley
on Friday, January 18, 2013 at 08:05 am
Bike & Swim WODS
1/17/2013: I did the three sport Bike WOD in the AM. Warm Up + Drills; 16 x 30 Second TT with 2:00 Spin/Rest (Distance was .21 to .22 Miles per interval); Cool Down + Mobility.

Local S&C in the PM:
Strength: 18 Minute to establish a 1 RM of the following complex - 2 Hang Power Cleans, 2 Front Squats, 2 Should to Overhead (95, 105, 115, 125, 135, 145)

Conditioning: 6 Rounds for Time of 6 Deadlift @115, 4 Hang Power Clean @115, 2 Thruster @115. Time was 5:24.

1/18/2013: I did the 3 Sport Swim WOD this morning: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick); 10 x 30 Second Time Trial with 2:00 Rest (Distances were roughly 35 yards each interval); 300 Cool Down (Freestyle + Mobility).

I also did the local S&C WOD:
CINDY - 20 Minute AMRAP of 5 Pull Ups, 10 Push Ups, 15 Air Squats. 20 Rounds + 5 Pull Ups RX. New PR on Cindy!

Traveling this weekend so I will probably not get any WODs in. I will likely focus on recovery work so I can start running again.
Mark N
on Friday, January 18, 2013 at 09:33 am
Strength and Conditioning Time
Run 400m
40 - KB Swings (1.5 pood)
30 - Pull Ups
20 - KB Swings (1.5 pood)
10 - Pull Ups
Run 400m
Finished in 9:41
Alan Pamayo
on Friday, January 18, 2013 at 10:19 am
Endurance Run
Run 6x0:30s
185,195,180,185,182,170 meters
Steve A.
on Friday, January 18, 2013 at 01:24 pm
I'm slow!!!
Run 400m
40 - KB Swings (1.5 pood)
30 - Pull Ups
20 - KB Swings (1.5 pood)
10 - Pull Ups
Run 400m
Finished in 14:01...I suck at pullups
susan
on Friday, January 18, 2013 at 03:16 pm
S&C
as Rx 10:30
Ross
on Friday, January 18, 2013 at 04:35 pm
WOD
DE Overhead Press (I forgot that it was supposed to be Push Press) @85

S&C with a 55#DB and running on a treadmill @2%.
Time= 8:22
Alan Pamayo
on Friday, January 18, 2013 at 04:40 pm
S&C WOD
DE Push Press 12x2 @135 lbs

WOD RX'd
9:53
susan
on Friday, January 18, 2013 at 04:41 pm
S&C
as Rx 10:30
PLA
on Friday, January 18, 2013 at 05:46 pm
Day 126
Strength (Rx): 140lb

S&C (1.5 KB swing = 55lb DB swing): 6:32
Timtanium
on Friday, January 18, 2013 at 07:08 pm
Strength (Rx):
95 lbs

S&C:
11:05*

*Sub'd 55lb DB swing for 1.5 KB swing
Brandon B.
on Saturday, January 19, 2013 at 06:14 am
Must go FASTER!
400m run
40- KB Swings (24KG)
30- Pull Ups (Kipping)
20- KB Swings (24KG)
10- Pull Ups (kipping)
400m Run
Time- 8:45
Will Fox
on Saturday, January 19, 2013 at 08:44 am
CFE Day V - S&C WOD
performed Saturday 1/19

run 400 - 1:26
40 - KB Swings (1 pood)
30 - Pull Ups
20 - KB Swings (1 pood)
10 - Pull Ups 9:34
run 400 - 2:04
13:05 total

Don't own a 1.5 pood KB... had to do jumping pull-ups.
EPF
on Saturday, January 19, 2013 at 02:16 pm
Strength: Rx @ 65 lbs (New max @ 105)

S&C: 1 pood KB
9:08
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