W.O.D.: I L-INT Day 1 Week 6

Monday, February 11, 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:

As Many Rounds As Possible In 10:00 Of:

10 - Power Cleans (95/65)

15 - Push Ups

Post number of rounds 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 300m, recover 3:00 min, until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates

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

Row (TUE): Repeat 1500m, recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:00, until form/pace deteriorates

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 300m, recover 3:00 min, until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates

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

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


Kelly Rozier of CrossFit Waxahachie PR'd her half marathon time by 15 minutes at the Texas Half


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Comments (21)

RodimusPrime
on Monday, February 11, 2013 at 06:16 am
oly pride
ME BS 255# PR
AMRAP RX 6+2r = 127reps
Just started oly novice classes. Must practice more and more....
Geoff
on Monday, February 11, 2013 at 07:46 am
Early morning...
Whoa...glad I skipped breakfast this morning or it might have ended up on the floor of my garage.

Strength:
ME Overhead Squat (subbed for back squat) @ 145#

S&C: Gack...as RX'd; 7 rounds + 10 cleans
Chris Biles
on Monday, February 11, 2013 at 08:26 am
S&C WOD
Back squat 2-2-2-2-2-1

275-285-295-305-315-335(PR)

Squats were feeling good today so after the 5th set I decided to 1 rep. Glad I did! PR by 10#!

Had limited time for the AMRAP after that so I turned it into AMRAP 6 min.

5 rnds

Glad to see one of my athletes on here! Kelly works hard and trusts everything I've said about CFE. Previous long training miles were breaking her down. She's done awesome after making the switch to CFE!
Ensar
on Monday, February 11, 2013 at 09:01 am
WOD
Did the push ups, but need clarification about what the 95/65 means in relation to cleans. Just weight?

Either way, 6 rounds of push-ups only.

Slightly altered the endurance workout to mile repeats w/2 min jog recovery (7:30 min "gos").

5:33, 5:27, 5:27, 5:28, 5:24, 5:21

Started out on the easy side and felt pretty chipper throughout. Good workout without being overly stressful.

@Chris Biles - Nice squat PR! Always fun to get those.

As far as Kelly, 15 minute PR is great stuff! I'm not sure about the long training miles breaking her down though, unless their are underlying issues (form, nutrition, global intensity, too rapid mileage increase, etc.).

When you say breaking down are we talking injury type issues or overall fatigue/tiredness/inability to hit workouts?
Kaitlin
on Monday, February 11, 2013 at 09:13 am
RE:WOD
Ensar-- Yes, 95/65 is the weight for cleans.
Geoff
on Monday, February 11, 2013 at 11:04 am
95/65
Ensar, that's weight for the cleans...as RX'd, 95# for men, 65# for women.
Brad Smith
on Monday, February 11, 2013 at 11:27 am
wod
Rough one. Had to rush and do the running shortly after the lifting.

amrap 10:00 power clean and push ups: 4 rounds plus 5 deadlifts.

1200 meter repeats: 4:21, 4:22, 4:27
Susan
on Monday, February 11, 2013 at 11:56 am
S&C
37F
8 rnds +10cleans + 6Push ups
Scott
on Monday, February 11, 2013 at 12:48 pm
Good day!
Box WOD
5×2 HBBS @ 155#
10 minute AMRAP for 9 rounds
7 Pullups w/small black band
7 Shoulder Press @ 65#
TGU’s @ 25# x18

CF Endurance Run
Repeat 1200m, recover 3:00 min, until form/pace deteriorates
4 rounds
4:50-4:53-4:53-4:58

Swam for 1200 yards slowly and focusing on technique
Susan
on Monday, February 11, 2013 at 02:01 pm
S&C
8 rnds? lol.
That should be 7 ends 10cleans + 6pu
PLA
on Monday, February 11, 2013 at 02:19 pm
Day 150
Strength (Rx):

365 x 2
405 x 2
405 x 2
425 x 2
425 x 2

No time for S&C today. Looked like a good one too. Outside of right foot still hurting. May not be able to run tomorrow.
Alan Pamayo
on Monday, February 11, 2013 at 03:35 pm
S&C WOD
ME Back Squat 2RM
335 lbs

WOD RX'd
7 Rounds + 1 Power Clean
Jack
on Monday, February 11, 2013 at 03:55 pm
WOD
STR: ME Back Squat
135 x 2, 205 x 2, 275 x 2 x 5 (barely made the last rep)

10 min break

Cond:

10m AMRAP 95# power cleans, 15 pushups

5 rds + 1 clean
Jack
on Monday, February 11, 2013 at 03:57 pm
STATS
M/37/5'11"/218 bw/22% bf
Brad Williams
on Monday, February 11, 2013 at 04:02 pm
2/11/13 WOD
Skill based swim this morning. Did drilled for 100m then did 100m of Freestyle. I did some drills from the PSE book and some from swimsmooth.com. All were really beneficial and could feel myself applying the drill into my 100m Freestlyle. Really happy I did this instead of intervals because this is a discipline of triathlon I've never been good at. 45 minutes total.

Did the circuit right after. 70lbs. for the Power Clean because mine is awful. 8 sets + 4 PWR Cleans.

1:15 hour bike after school focusin on cadence and pedal stroke. Mobility work shortly after. Good training day today.
Sebastian
on Monday, February 11, 2013 at 04:05 pm
Repeats?
Hi. Sorry, but I haven't found this answer on the site anywhere. For these repeats, is there a recommended pace (80%, say?) before breaking down? Thanks.
Jake Fisher
on Monday, February 11, 2013 at 05:53 pm
Daily Results
Back Squats (ME) = 235# x 3
>> 185(3),205(3),235(2),205,205
- knee wasn't feeling great when it got heavy, but not painful--just tight.

CFE WOD = 8 Rounds Rx'd + 10 Cln & 10 PU

20:00 Later, I did our CF-Lincoln WOD:

21-15-9 of Deadlift 225# + Pullups
= 3:30 Rx'd, I had the 2nd fastest time 26s behind one of our CF-Games Team members

Good stuff.
Jake
on Monday, February 11, 2013 at 06:12 pm
CFE again after 6 weeks SEALFit hiatus
305# 1RM Bk Sqt
AMRAP: 11 rnds + 10 PC
Kyle T
on Monday, February 11, 2013 at 07:57 pm
wod
wod 8 rds + 8 cleans rx
Chris Biles
on Tuesday, February 12, 2013 at 03:25 am
Running/ Injury
@Ensar

Yes, we've been tweaking her running form a bit. She pushed through marathon training mileage with a bit of a knee issue. At the marathon she was really bummed when the pain started about halfway through and she walked/jogged the remainder. Since then we've dropped her mileage considerably, tweaked her form and kept her strength training. She running faster and pain free now.
Will Fox
on Saturday, February 16, 2013 at 07:19 pm
running late
running late performed on Fri 2.15
STRENGTH:
ME: Back Squat
275(2)-295(2)-315(2)-325(2)
CFE STRENGTH & CONDITIONING WOD:
As Many Rounds As Possible In 10:00 Of:
10 - Power Cleans (95/65)
15 - Push Ups
7 rounds - 10 power cleans
Mwod - Episode 12
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