W.O.D.: I L-INT Day 2 Week 3

Friday, January 25, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

For Total Reps:

2:00 - Double Unders

2:00 - Sit Ups

:90 - Double Unders

:90 - Sit Ups

:60 - Double Unders

:60 - Sit Ups

Post reps 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): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Row (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on, 55# Ruck/Boots/Utes

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SUN or T/TT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (FRI): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances to comments.


Helming Athletics photo by Vance Jacobs


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Comments (15)

Kyle T
on Friday, January 25, 2013 at 04:58 am
WOD
S&C:
2:00 DU - 111
2:00 sit ups - 84
:90 DU - 78
:90 sit ups - 58
:60 DU - 61
:60 sit ups - 39

DU Total: 250
Sit up Total: 181
Total: 431
Kaitlin
on Friday, January 25, 2013 at 08:25 am
Great photo Vance
Alan Pamayo
on Friday, January 25, 2013 at 11:45 am
Endurance Ruck
Ruck @55 lbs
5:00 - 740m
6:00 - 910m
7:00 - 1020m
Total Distance: 2.67km
Jake Fisher
on Friday, January 25, 2013 at 12:51 pm
Internet has been down
Sorry for not posting results regularly, I have been doing all the programming & sending out Tweets w/ my results (@jacob_hi) ... My internet has been down at home, but now it's up and running smoothly again. (Didn't want to spend a lot of time typing results on my phone and post them that way.)

Should have results from tonight posted tonight! Looking forward to doing that Lactate Shuttle run outside today. It's 51'F here in Lincoln, Nebraska!! It's only been barely above 10'F the past two weeks (not great for running outside, especially w/ a sinus infection).
Alan Pamayo
on Friday, January 25, 2013 at 02:06 pm
S&C WOD
ME Bench Press 1RM
215

WOD RX'd
2:00 - 86/64
1:30 - 60/41
1:00 - 48/26
Total DU's: 194
Total Sit Ups: 131
Rubens
on Friday, January 25, 2013 at 02:16 pm
S&C
D) WOD:
For Total Reps:
2:00 - Double Unders (112)
2:00 - Sit Ups (66)
:90 - Double Unders (87)
:90 - Sit Ups (55)
:60 - Double Unders (75)
:60 - Sit Ups (36)
Total DU 274 SitUps 157 (431)
Brad Williams
on Friday, January 25, 2013 at 02:30 pm
1/25/13 WOD
Interval run this morning. Done on treadmill because I'm still getting over the last little bit of this cold that I've had forever.

20 minute warm-up; pace, drills, dynamic stretching, and 4 x 1 min at 96 cadence with drill recovery. 5 min.- 8.7 mph, 6 min.-8.7 mph, 7 min. 8.7,8.6 mph. 10 min. easy run, drill cool-down. Really pleased to be able to hold under 7 min. pace for all the intervals. Slowly getting back into form.

Bench Press a few minutes after.
135/5 reps, 150/2 sets/3 reps, 160/3 sets/2 reps, 180lbs./1 rep. Happy with those results too. Especially doing that shortly after running.

Circuit after school. Subbed Tuck Jumps for DU's- 273 reps. That was hard. Mobility right after. Great training day today.
PLA
on Friday, January 25, 2013 at 03:04 pm
Day 133
Strength (Rx):

225 x 3
250 x 2
275 x 2
300 x 1*
305 x F

S&C (Rx): 382 total reps

* PR from 7-8 years ago at ~250lb BW, 187lb today! Was chasing that number for a while. Love this programming.
Chad Brinkley
on Friday, January 25, 2013 at 04:19 pm
Swim WOD
I did the 3 Sport Swim WOD this AM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick); 5:00 On (300), 2:30 Rest, 6:00 On (350), 3:00 Rest, 7:00 On (400), 1:00 Rest, 200 Cool Down + Mobility.

I worked on Split Jerk this PM:
95-115-125-135-145-155-160F-160F-160 PR.
Jake Fisher
on Friday, January 25, 2013 at 04:44 pm
Daily Results
Lactate Shuttle = 3.3 Km Total / Rx'd
5:00 = .9 K
6:00 = 1.1 K
7:00 = 1.3 K

WOD = 424 Reps Rx'd
2:00 = 115 (dubs) , 84 (su)
1:30 = 78 (dubs) , 56 (su)
1:00 = 61 (dubs) , 30 (su)
>> Dubs started out great, then got horrible!
Will Fox
on Friday, January 25, 2013 at 08:14 pm
still working
today's S&C WOD rx'd:
2:00 - Double Unders (69)
2:00 - Sit Ups (50)
:90 - Double Unders (66)
:90 - Sit Ups (25)
:60 - Double Unders (55)
:60 - Sit Ups (19)
284 total

Mobility WOD right after and before bed.

S&C WOD was disheartening, thought I was gonna crush this, abs were still super sore from the other day, and I couldn't find rhythm first set of DUs. Pushing through, hope to look back in a couple months and laugh at these results.
Jack
on Saturday, January 26, 2013 at 10:00 am
WOD
STR: ME Bench
bar x 10, 135 x 8, 205 x 2, 255 x 1, 275 x 1 (PR), 225 x 3, 225 x 3, 225 x 3

Cond:
2:00 1:30 :60
DU's: 64 43 39
Sit Ups: 54 39 23

262 reps
Trent
on Sunday, January 27, 2013 at 02:24 am
S&c
51+80@2min/type
42+90@1:30
22+86@1:00
116+256 total
Cooper
on Thursday, January 31, 2013 at 04:50 am
Rest
Are people resting between the sets, or is the workout supposed to be exactly 9 minutes long?
Cooper
on Thursday, January 31, 2013 at 06:35 am
No rest between sets
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