W.O.D.: I S-INT Day 1 Week 3

Monday, January 21, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

DE: Box Squat 10x2 on :60 @ 60% 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:

3 - Rope Climbs (15')

15 - 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): 6:00 of 75m sprints on :60, recover 3:00, 4:00 of 75m sprints on 0:60, recover 2:00, 2:00 of 75m sprints on 0:60

Bike (TUE): 6:00 of 400m sprints on 1:00, recover 3:00, 4:00 of 400m sprints on 1:00, recover 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30

Row (TUE): 6:00 of 125m sprints on 0:30, recover 3:00, 4:00 of 125m sprints on 0:30, recover 2:00, 2:00 of 125m sprints on 0:30

Ruck (TUE): Repeat 400m, recover :45sec, for 10:00, recover 3:00, 400m for 8:00, recover 2:00, 400m for 6:00 @ 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): 6:00 of 75m sprints on :60, recover 3:00, 4:00 of 75m sprints on 0:60, recover 2:00, 2:00 of 75m sprints on 0:60

Bike (MON): 6:00 of 400m sprints on 1:00, recover 3:00, 4:00 of 400m sprints on 1:00, recover 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30

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


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Comments (19)

John
on Sunday, January 20, 2013 at 08:54 pm
Terminology
6:00 of 100m sprints on 0:30. Does this mean I start the watch, sprint 100m, look at watch and sprint again at 0:30 or at a minute? If its every 30 seconds and my speed is about that, should i modify it to every 40 seconds?
Kaitlin
on Sunday, January 20, 2013 at 09:27 pm
RE:Terminology
Run 100m every 30 seconds. Yes if you need to scale the time scale the interval.
Kaitlin
on Monday, January 21, 2013 at 06:43 am
Great article Nate.
Jason
on Monday, January 21, 2013 at 06:47 am
Question
So is your rest time counted into the 6 minutes or....?
Kaitlin
on Monday, January 21, 2013 at 08:05 am
RE: Question
Yes, each sport is on an interval. The interval includes the time to complete the distance and recover.
Between each set there is a recovery period before starting the next set.
6:00 of the interval, recover 3 minutes, 4:00 of the interval, recover 2:00, then 2:00 of the interval.
Timothy
on Monday, January 21, 2013 at 08:50 am
Rope Climb
I'm currently deployed to where we doin't have ropes hooked up. At the gym though, we have a rope machine. How can I replace a 15' rope clime with the Rope climbing machine?
Amy
on Monday, January 21, 2013 at 10:15 am
CFE S&C WOD
4 rounds of 30 double unders, 30 sit-ups, 30 squats. Total time = 7:13.
Jack
on Monday, January 21, 2013 at 11:16 am
WOD
STR: 10x2 on :60 at 155#

Cond: 10 Towel Pulls Ups subbed for rope climb.

22:03

2 mile jog for cool down
John
on Monday, January 21, 2013 at 12:51 pm
Scaled
Thanks Kaitlin for answer. I'm gonna have to scale it and I think 100m sprints every 0:45 works best for me (2:1 work rest). If I do it every :45, should I still keep the 6 minutes overall and I'll get more sprints in later on as my time improves down the road?
Brad Williams
on Monday, January 21, 2013 at 02:06 pm
1/21/13 WOD
Interval swim to start this morning. 20 minute warm-up. Scaled distance to 37.5 meters (length and 1/2)at 1 min. for 6 min. Set- 34-38 seconds. Tested myself after. 50m at 1 min. for 4 min.- 50-52 seconds. 50m at 1 min for 2 min. 52-56 seconds each. That hurt.

Did the Bike WOD after. 15 min. warm-up- 6 min. set- 30-34 secs. 4 min. set- 30-32 secs. 2 min. set- 29-31 secs. 35 min. steady and 5 in. cool-down. Didn't have school so I did a "brick" this morning.

Strength & conditioning this afternoon. Skipped Box Squats because I could do circuit at apartment gym. Subbed 30 Ring Rows for Rope Climbs and had toes on ground for Ring Dips- 10:43 minutes. Mobility throughout day. Glad to be feeling better. Gonna be a cold run tomorrow morning.
PLA
on Monday, January 21, 2013 at 02:18 pm
Day 129
S&C (Rx): 8:33

Ran late so no time for strength. Rope climbs felt much easier even though we haven't done them in a while.
Alan Pamayo
on Monday, January 21, 2013 at 03:11 pm
S&C WOD
DE Box Squat (12") 10x2 @195 lbs

WOD RX'd
15:59
Alan Pamayo
on Monday, January 21, 2013 at 03:45 pm
Ruck Question
Ok, you got me ... is there no interval or rest period listed for the 400m ruck because there could be too much variation between individuals to predict work and rest times?

To get about the same work:rest ratio as the run (a lot of assumptions), the rest period would have to be somewhere between 0:30 and 1:05 (2:1 and 5:1 and an average 9:00 min/mile pace). Maybe 0:45 will work best here.

Thoughts?
Ross
on Monday, January 21, 2013 at 04:04 pm
WOD
S&C: The rope is closer to 12', so I added on 2 rope climbs at the end.
Total time= 12:09

Worked on squat form, but didn't do DE.
Remy
on Monday, January 21, 2013 at 05:29 pm
S+SC
S: Squats 205lbs 10x2 on :60

SC: 5 rounds 12 strict pullups 15 dips 11:59
Jake Fisher
on Monday, January 21, 2013 at 06:09 pm
Daily Results
I'm back! I had an awesome weekend in Austin, TX judging the Fittest Games and one of my own CrossFit Lincoln brothers Phil Kniep won the whole thing!! WOO HOO!!

Alas, I returned with the start of a head cold so tonight's training was scaled accordingly.

Warmed up on the C2 w/ only 6:00 of 125m intervals on :30 ... Each distance took me approximately 20-21s to complete.

Then I tackled the strength:

Box Squats @ 18" (DE) w/ 135# on the bar + 50# of bands; 10 sets of 2 reps on 1:00

WOD capped at 12:00 bc of head cold & wanting to make sure I keep myself from under-recovery while being sick...

WOD = 12:18 Rx'd only 4 ROUNDS Completed
Kaitlin
on Monday, January 21, 2013 at 06:42 pm
RE:Scaled
John--Yes, keep the 6:00 minutes and the other 2 the same.
PJ
on Monday, January 21, 2013 at 06:56 pm
RE: Ruck Question
Hey Alan,

You got it man. Since some people ruck-run (like you! :) )and others just ruck fast the variations in times between the techniques is a little hard to predict. I should have worded it better up there... I think you'd be good at :45 sec recovery... I'll add that in to prevent further confusion with anyone else!
Will Fox
on Wednesday, January 23, 2013 at 01:03 pm
week 2 - last Saturday's WOD
4 Rounds For Time Of:
no rope and no rings so i did...
WOD from Sat 1/19
4 rounds for time
30 - Double Unders
30 - Sit Ups
30 - Air Squats

15:05 as RX's
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