W.O.D.: I L-INT Day 1 Week 4

Monday, January 28, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

7 Rounds For Time Of:

2 - Rope Climbs

7 - Handstand Push 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:

"Tosh"

Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Swim (TUE): 3 x (50y + 100y + 200y)

Bike (TUE): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x (200m + 400m + 600m)

Row (TUE): 3 x (250m + 500m + 750m)

Ruck (TUE): 3 x (400m + 800m + 1600m) 50# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Tosh"

Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Swim (WED): 3 x (50y + 100y + 200y)

Bike (MON): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x (200m + 400m + 600m)

Post sport and times to comments.


CrossFit Endurance Cycling Seminar at CrossFit Southbay


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Comments (10)

Pablo Medina
on Sunday, January 27, 2013 at 07:12 pm
Thanks to everyone
I came from Chile to attend to this seminar (I'm the one at bottom right with a blue t-shirt)

It was a really good experience, with a bunch a good people, and with a hell of a coach!! Thanks Doug for your advices, and thanks to your wife for teach me the concept of "bulletproof coffee" :)

Thanks to the guys from WattBike and thanks to CroosFit SouthBay for this amazing weekend.

Pablo
Janece Katona
on Monday, January 28, 2013 at 11:25 am
Pablo from chili!
Pablo it was so great to meet u! So glad u had a good experience! Good work on that wod :) hope you make that bulletproof coffee when u get home. Coffee, grass fed butter, coconut oil, blended in a blender. You will be addicted! Email coach Katona anytime about training, he is really good at getting back to anyone who asks for help. I hope to see you again someday. Janece
Brad Williams
on Monday, January 28, 2013 at 01:07 pm
1/28/13 WOD
Interval swim this morning. 500m warm-up (head lead, kick on back, head lead w/rotation).
#1- 52,1:56,3:54.
#2- 54,1:54,3:55.
#3- 53,1:55,3:56. Used fins for cool-down to loosen legs up.

Strength & conditioning a few hours later because of no school. Squats- 185,185,190,195/4 sets/5 reps. 205,210,210/3 sets/3 reps.
220,230/2 sets/1 rep. Scaled the reverse "Filthy 50" down to a "Dirty 30". Tuck Jumps for DU's, 16lb. Ball because 20 was being used, and 20 inch. Box Jumps- 13:46 min.

1:15 hour easy ride watching Super Bowl coverage after I got home.

Strength and weight(168lbs.) has gone down since I started back into triathlon training and added more endurance volume. Doing more strength and circuit WODS has been far more beneficial and helped balance out added volume. Body is feeling good and strong.
Alan Pamayo
on Monday, January 28, 2013 at 01:16 pm
S&C WOD
ME Back Squat 1RM
335

WOD (15' climbs and HSPU's head to AbMat)
13:18
Jack
on Monday, January 28, 2013 at 02:58 pm
WOD and @ Janece
1st, Janece, please post the recipe for that coffee, you've peaked my interest.

STR: ME back squat
135 x 5, 205 x 2, 255 x 2, 275 x 2, 275 x 2, 275 x 2 (almost didn't make the last rep)

Cond: subbed 10 towell pull ups for rope climb

3 rounds = 7:24

I completely tanked. I was doing the HSPU's in singles at the end of round 3 and was barely able to finish the last rep. HSPU at 220# BW are EVIL!

2 mile walk at 70% max heart rate for desert. :)
PLA
on Monday, January 28, 2013 at 03:28 pm
Day 136
Strength (Rx):

365 x 2
405 x 2
405 x 2
405 x 2
405 x 2*

S&C (Rx): 9:50

* Came into workout really sore in my lower back. Had to keep sets relatively light.
Monique Panet-Swanson
on Monday, January 28, 2013 at 04:18 pm
awesome seminar
WOW! So much to say, but hopefully THANKS will suffice. This is an outstanding seminar--Doug you are awesome! Totally changing my training and how I look at training. Still trying to digest it all. Thanks to Wattbikes--Alex and Blair. Thanks to SB for hosting.Thanks to participants for sharing, feedback, and encouragement. Best wishes to everyone with their training and exceeding their goals.
Ross
on Monday, January 28, 2013 at 04:35 pm
WOD
ME Back squat
Worked up to a 1rm @225

S&C I didn't have access to a rope and I didn't want to do one of the alternates that just aren't the same, so I did Tabata Something Else. It's 4 consecutive tabatas (8 rounds each) of pull ups, push ups, sit ups and squats. I scored a 53.

I'll hang on to the WOD from today and try to get to it later on this week.
Jake Fisher
on Monday, January 28, 2013 at 08:02 pm
Daily Results
Don't fire me coach, but I need to be honest and tell you that I only got 3.5 hrs of sleep last night ;( BUT, it was for the good of my community, as I was up late prepping/cooking for some of my wonderful athletes :)

I also had a terribly long, stressful day at work... So tonight's training was adapted to how my body was feeling:

Back Squats (ME) 235# 1RM, it's been a while since I've been able to squat that much... So I was happy. Not a PR though.
>> 135(5),165(5),185(5),215(2),235

That's all folks! I did some HSPU skill work, but I didn't do the WOD.

I'll be back on my 7.5-9 hr sleep schedule tonight.
Will Fox
on Tuesday, January 29, 2013 at 08:03 am
rest
CFE revovery, mobility, and skill work.
Comments are closed for this post.