W.O.D.: I S-INT Day 2 Week 4

Friday, February 01, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

DE: Deadlift 10x2 on :45 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

40 - 30 - 20 - 10

KB Swings (1/1.5 pood)

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:

Swim (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Bike (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Run (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Row (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Ruck (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

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

Multi-Sport (3S)

Friday is a 3S REST day

Choose ONE of the following sports:

Swim (SUN or TT): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Bike (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Run (SAT): Repeat 1:00 on : 1:00 off until form/pace deteriorates

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



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Comments (12)

Noel Coleman
on Friday, February 01, 2013 at 04:55 am
Ruck endurance
12 200 - 250 meter runs. New to this so think I should have been running harder for less rounds.
Anders
on Friday, February 01, 2013 at 10:03 am
metcon
8:13, 1.5 pd
Alan Pamayo
on Friday, February 01, 2013 at 10:44 am
S&C WOD
DE Deadlift 10x2 @255lbs

WOD RX'd
10:48

Glad to be working on a huge weakness of mine ... push ups (chest in general).
PLA
on Friday, February 01, 2013 at 02:12 pm
Day 140
Strength (Rx): 330lbs

S&C (1.5 pood KB swing = 55lb DB swing): 5:59
Brad Williams
on Friday, February 01, 2013 at 03:59 pm
2/1/13 WOD
Interval swim this morning. 400m warm-up. 15 x 1min/1 rec. continuous. Kept my pace steady on the minute on and slowed down for the recovery. Ended up with 1316m. I know that isn't much to some people, but that is good for me. I was really happy with it. 650m drill cool-down. Drills from PSE was really helping swim progression.

Did the circuit after school. used a 40lb. DB to sub for KB swings. 40lbs. is the most I could rig up on the one dummbell from the lite weight set I have at apartment.- 7:24 min. Did a 45 minute drill bike workout after. Focused on 1 legged pedal drills and cadence.

Mobility after all of this. Great training day!
Chad Brinkley
on Friday, February 01, 2013 at 04:20 pm
Swim WOD
1/31/2013: I did the local Row WOD. 4x1000 meters with 2:00 Rest (intervals were all between 3:55 and 3:57); Crossfit rest day.

2/1/2013: I did a modified version of the 3 sport swim WOD in the AM. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick); 12 x 75 with 1:00 Rest (Intervals were all between 71 and 73 seconds); 300 Cool Down + Mobility.

In the PM, I did the local S&C WOD:
Skill: Snatch Balance Practice
Strength: OHS 3x45, 3x65, 2x85, 2x95, 1x105, 1x115
Conditioning: for time... 50 OHS @65, 45 Mountain Climbers (R/L=1), 40 Paralette Push Ups, 35 Pull Ups, 30 KB Swings @55, 25 OH Lunges @45, 20 Calorie Row, 15 Burpees, 10 HSPU (Scaled with 2 Abmats). Time was 17:31.
Fat T
on Friday, February 01, 2013 at 04:50 pm
S&C Wod
Deadlift 295
5 min
S&C Wod 8:30
Jack
on Friday, February 01, 2013 at 06:01 pm
WOD
STR: DE deadlift 10 x 2 on :45 @ 225#

Cond: subbed 20# DB for KB, Push ups done with hand off the floor, chest and thigh touching on bottom.

12:42
Timtanium
on Friday, February 01, 2013 at 07:00 pm
First real day back with any intensity after my first marathon on Sunday. Battled through intense cramping in the left leg and foot from mile 14 to 24 and finished with an official time of 3:46:20. Out of nowhere found the reserve at mile 24 for a 2nd to last mile in 7:25 and last mile in 6:58.

I have to second @PLA's comments... CFE is where to be.... before CFE my PR for the half was 2:04:00. 4 months in, running less, but faster, stronger, and more determined than ever.

Strength (Rx):
205 lbs

S&C:
10:32*
*55 lb DB swings
Jake Fisher
on Friday, February 01, 2013 at 08:36 pm
Daily Results
Deadlift (DE) as Rx'd above: 260#

WOD = 7:04 Rx'd

Good stuff today!!
Alan Pamayo
on Friday, February 01, 2013 at 08:58 pm
Endurance Run
Run 1:00 on 1:00 off
10 Rounds until pace fell apart
290,300,295,295,290,290,290,290,290,275 meters

Indoor track approximately 172m around.
Matt
on Sunday, February 03, 2013 at 06:28 am
Endurance Run
Ran a total of 40 minutes worth of 1:00 on - 1:00 off.
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