W.O.D.: I S-INT Day 1 Week 5

Monday, February 04, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

ME: Floor Press

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


CFE STRENGTH & CONDITIONING WOD:

As Many Reps As Possible In 10:00 of:

L-Pull Ups

Post number of 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 (TUE): Repeat 75m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 400m, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 100m, recover 3:00, until form/pace deteriorates

Row (TUE): Repeat 125m, recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover 3:00, until form/pace deteriorates

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 75m, recover 3:00, until form/pace deteriorates

Bike (WED): Repeat 400m, recover 3:00, until form/pace deteriorates

Run (MON): Repeat 100m, recover 3:00, until form/pace deteriorates

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


CrossFit Freedom hosts a CrossFit Endurance Seminar May 4th-5th


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Comments (14)

Becky
on Monday, February 04, 2013 at 05:56 am
Scaled
82 with blue band. No chalk which was more difficult.
Josiah
on Monday, February 04, 2013 at 08:45 am
Running
So.. we run 100m every 3 minutes?
JB
on Monday, February 04, 2013 at 08:56 am
Run WOD assist
Can someone explain what the progression is for the Run WOD? I'm confused on when the 3:00 rest occurs.
Kaitlin
on Monday, February 04, 2013 at 09:30 am
RE Running/ Run WOD Assist
run 100m recover 3 minutes
Repeat this pattern until your form breaks down or you are not able to repeat the same times within 2-3 on each repeat. The deviation window is within 2-3 seconds from your fastest to your slowest 100m.
Van Chapman
on Monday, February 04, 2013 at 09:37 am
Re: Run WOD assist
The format for the Run WOD is: run 100 meters, rest 3 minutes, run 100 meters, rest 3 minutes... Repeat until your form/pace deteriorates. Not a "running clock" work out, so the rest is always a full three minutes.
Alan Pamayo
on Monday, February 04, 2013 at 10:51 am
S&C WOD
ME Floor Press 1 RM
205lbs (First time not using platforms on each side; rocked it up from the ground with my hips instead)

WOD RX'd
50 reps (using all different grip combinations)
Brad Smith
on Monday, February 04, 2013 at 12:36 pm
back to back
Press for time, so did workouts back to back
100 meters (13.17, 13.23, 13.68, 14, 13.97)
floor press 145#
pull ups 35
Dustin
on Monday, February 04, 2013 at 12:57 pm
ME Floor Press= 215 1rm
WOD= 53 reps with weighted vest
PLA
on Monday, February 04, 2013 at 02:28 pm
Day 143
Strength (Rx):

225 x 2
245 x 2
255 x 2
265 x 2
275 x 2

S&C (Rx): 75

* First time doing L pullups. Didnt expect them to be so hard.
Brad Williams
on Monday, February 04, 2013 at 03:50 pm
2/4/13 WOD
I know I'm program, but I did the Swim this morning. Did Saturday's 800m TT because I haven't done a sustained swim in a while got goin' and ended up doin' a 1200m TT- 24:41 min. Really need to work pacing, do more sustained swims, and continue drill work, because I cracked around 1100m. 400m drill cool-down after.

S&C shortly after. L-Pull-Ups- 61 reps which hurt a lot. Glad to get a longer "pull" WOD in because I haven't done one in a while.

Paced out bike workout after school. 1 hour around 75%.

Monility shortly after. Probably gonna do the tempo Run from Saturday tomorrow to see how cadence work is coming along and because high-end sustained runs can be weakness for me.
Ryan Grgich
on Monday, February 04, 2013 at 04:58 pm
S&C WOD
Push press: 140# 3 reps
Pull-ups strict overhand: 45
I was unclear what L-pull-ups ment so I went strict.
Jake Fisher
on Monday, February 04, 2013 at 05:56 pm
Daily Results / Thoughts
Just a quick thought on the Max Effort Floor Press programmed today; I think it's only been about 20 days since we last did it. I think with most Conjugate cycles there's about 4-wks or more between Max Efforts of the same lift? Tonight it felt heavier and more difficult than normal -- And I feel like it shouldn't have; especially coming off nearly two full days of rest w/ good sleep and stellar nutrition. OR maybe my 30# PR at 205# back on Jan 4th was a "FREAKish" anomaly?

Thoughts?

Floor Press (ME) = 200#
>> 135(6),165(5),185(2),205F,200

WOD Rx'd = 67 Reps, mostly dead hang
benjamin palmer
on Tuesday, February 05, 2013 at 09:02 am
Floor Press.

3 x 155 / 3 x 165 / 3 x 175 / 3 x 185 / 3 x 185

WOD. Lost count!
Will Fox
on Tuesday, February 05, 2013 at 04:39 pm
WOD and mobility progress!
had to scale... couldn't really even do any length of time hanging so I did PUs and roman chair leg lifts with a pause at the top. Including L-everythings into my weak sauce list and working on them.

Hip mobility, seeing some really good advances in hip mobility started 1 week ago. Shoulders next!
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