W.O.D.: I L-INT Day 2 Week 5

Friday, February 08, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

DE: Push Press 7x3 on :45 sec @ 65% 1 RM

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


CFE STRENGTH & CONDITIONING WOD:

"CrossFit Total"

1RM Back Squat

1RM Shoulder Press

1RM Deadlift

Post loads to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat 200m, recover 3:00 min, until form/pace deteriorates

Bike (THU): Repeat 2M, recover 3:00 min, until form/pace deteriorates

Run (THU): Repeat 1000m, recover 3:00 min, until form/pace deteriorates

Row (THU): Repeat 1200m, recover 3:00 min, until form/pace deteriorates

Ruck (THU): Repeat 2M, recover 3:00 min, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

SSwim (FRI): Repeat 200m, recover 3:00 min, until form/pace deteriorates

Bike (SUN or T/TT): Repeat 2M, recover 3:00 min, until form/pace deteriorates

Run (THU): Repeat 1000m, recover 3:00 min, until form/pace deteriorates

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


Better Squatting For Better Running


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Comments (19)

Brad Williams
on Friday, February 08, 2013 at 05:21 am
2/8/13 WOD
Interval swim this morning. 500m warm-up. Practiced head lead, head lead w/rotation, kick on back, and arm lead. I still need lots of work. 5 x 200m/ 3 rec.-
4 min., 4:02, 4:03, 4:03, 4:05. Felt the "crack" that in the fifth set.

Did the strength work shortly after since we do not have school today because of snow and ice. Squats- 205,210,220/2 reps, 225,235,245/1 rep. Press- 100#/2 sets/5 reps, 110#/2 sets/5 reps, 120#/1 set/5 reps.

Still need lots of work with swim. I find if I slow down I can get better rotation in hips, and glide better in water. Gonna try that more and see if times will eventually come down with practice and consistancy. Great article on squatting. Gonna experiment with taking off some weight and driving hips back because I feel I'm going down first and not using hamstrings, hips, or calves.
Shane S
on Friday, February 08, 2013 at 05:25 am
First Post
I've been following the 6-week CFE progression BMack outlined in Power Speed Endurance for the past 4 weeks now and gotta say I'm hooked. I'm a NCAA DIII track and field athlete and this program fits perfectly for me. I have a biweek this weekend, so no meet and today was suppose to be stricly a metcon day but I decided to through in the totaling for my strength component and have to say I was pleasantly surprised.

Squat - 345
Press - 170
Deadlift - 425
---------------
Total - 940

Considering I haven't done strict back squatting or conventional deadlifting for months.
Geoff Spakes
on Friday, February 08, 2013 at 06:01 am
Love Colorado Ensar...
Whereabouts are you Ensar? I'm in Erie, just a bit east of Boulder but close enough for quick access to trails from Golden to Lyons. Indeed it's a great place to live and train.
Kaitlin
on Friday, February 08, 2013 at 06:41 am
RE;2/8/13 WOD
Brad-- Scale the distance until your time is closer to 3:00/3:15 range.
Lots of skill/drill work to improve efficiency in the water before adding distance.
Drew
on Friday, February 08, 2013 at 07:15 am
Crossfit Total
Sqt - 395
Press - 185
Deadlift - 460
Ensar
on Friday, February 08, 2013 at 07:25 am
WOD
Did an easy run and the S&C workout stuff today.

Squat - 220
Shoulder Press - 150
Deadlift - D.N.A. - Still learning form as I practice this, don't wanna do something dumb an injure myself. Did 3x6 @ 135, 155, 185.

Run was just an easy 6 in 42 min.

Geoff - I'm down in Monument, which is like smack dab between the springs and Denver.

Shane - What are you event(s)?
Shane S
on Friday, February 08, 2013 at 07:28 am
Forgot to mention...
Forgot to mention I followed up my totalling with a 10 minutes "Cindy" as Rx by the 6-week program.

10 min AMRAP
5 pullups
10 pushups
15 air squats
---------------
Managed 9 rounds, gassed from total
Geoff
on Friday, February 08, 2013 at 09:10 am
Busted it out early...
Hit up the garage gym in between conference calls this morning...I work from home.

Did the 7x3 DE push press @ 115 pounds.

CrossFit Total:
245 back squat (could have gone heavier, but stopped there)
135 shoulder press (failed at 145)
305 deadlift (stopped here for max effort)
Geoff
on Friday, February 08, 2013 at 09:44 am
Summer race plans...
Well, just finalized my summer race schedule...

4/7 - Boulder Backroads (5 mile running)
5/11 - Barking Dog Duathlon (2k-17k-5k)
6/1 - Golden Gate Dirty 12 (trail race)
7/20 - Big Sky Duathlon
8/24 - West Side Duathlon
9/15 - Sombrero Trail Run (4.5 miles)

Something about setting up the calendar just jazzes me up.
Kyle T
on Friday, February 08, 2013 at 11:28 am
WODs
165#/5'8"

AM: Crossfit Total
Back Squat: 295#
Deadlift: 315#
Press: 130#
Total-740
First time doing this...hope to get it up there.

PM: Wendler Press Week 2
100x3, 105x3, 115x7
Assistance work with Push Press and Jerks
Run: 4x1200m rest 3 min (around 7:15 pace) - total 6M altogether
Ross
on Friday, February 08, 2013 at 11:50 am
WOD
Did the CFT 1st today
Squat: 225
Press: 135
Deadlift: 305
Total = 665

DE Push Press @115

Ran a few miles to clear out some head and chest congestion.
Jack
on Friday, February 08, 2013 at 12:48 pm
WOD skipped
I'm nursing my jacked up calf. I'll stick with the temp and turn over training before I bust into another longer run. I'll post my old numbers though for reference:

Squat: 295
Press: 175
Deadlift: 355

TOTAL: 825
Shane S.
on Friday, February 08, 2013 at 01:05 pm
events
@Ensar: I compete in the indoor heptathlon and the outdoor decathlon, 7 and 10 different events respectively.
PLA
on Friday, February 08, 2013 at 03:08 pm
Day 147
Strength (Rx): 140lbs

S&C (Rx):

Squat: 445
Press: 210
Dead: 475

CF Total: 1130lbs *

* Went into this extremely sore from Wednesday. Understandably I'm down 40lbs from last time. PRed the press though, and somehow willed 475 off the ground after two failed attempts.
Chad Brinkley
on Friday, February 08, 2013 at 04:08 pm
Swim WOD
I did the 3 Sport Swim WOD this morning. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick); 5 x 200 with 3:00 Rest (Intervals were 3:25, 3:24, 3:26, 3:20, 3:19), 200 Cool Down + Mobility.

This afternoon, I worked on Snatch and Squat Snatch as part of a class to improve Olympic Lifts.

EMOM for 20:00
On Even Minutes - Hang Power Snatch (65x2, 75x2, 85x2, 95x3, 105x1)
On Off Minutes - Hang Squat Snatch (25x2, 45x3, 55x3, 65x2)

Emphasis was on form instead of weight.
Brad Smith
on Friday, February 08, 2013 at 04:24 pm
wod
Squat: 135x5, 175x2, 195 fail, 185x1
Press: 45x10, 55x6, 95x1, 105x1, 110 fail
Deadlift: 135x5, 185x2, 205x1, 225x1, 245x1, 265 fail

Strength is not my strong point.
Will Fox
on Friday, February 08, 2013 at 04:56 pm
Friday Woddin'
STRENGTH:
DE: Push Press 7x3 on :45 sec @ 65% 1 RM
as RX'd - 90# (felt like I should have gone higher but wasn't sure of my 1RM)

CFE S&C Wod
"CrossFit Total"
1RM Back Squat
225(2) 275(1) 295(1) 315(1)
1RM Shoulder Press
115(1) 135(F) 125(1) 130(F)
1RM Deadlift
275(1) 315(1) 365(1) 385(1) 405(F)

MWOD Ep. 8
Jake Fisher
on Friday, February 08, 2013 at 05:12 pm
Daily Results
Push Press (DE) = 110# Conjugate = 7x3 on :45 @ 65% 1RM, used 2x10# bands + 90# on bar

Did the CFL WOD instead of CF-Total tonight. WOD was Chipper 50-30...

13:48 Rx'd, but something *SNAPPED* in my L-knee during Dubs and there was pain associated at < 90' ... Finished the last half of the WOD single-legged. Just did some rehab and the knee *POPPED* again while standing and turning. The pain at < 90' is pretty much gone now. Weird.

I'll soak it in Epsom salts tonight & take it easy over the weekend.
Alan Pamayo
on Friday, February 08, 2013 at 06:12 pm
S&C WOD
DE Push Press 7x3 @135lbs

CrossFit Total
Back Squat - 335
Shoulder Press - 135
Deadlift - 405 **2nd PR this week!!

TOTAL: 875 lbs

No time for the Ruck WOD today.
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