W.O.D.: I L-INT Day 2 Week 6

Tuesday, February 12, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time:

10 - Pull Ups

20 - Dips

30 - Squats

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 (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.


Pon Somnhot of Team SFCF Endurance who hosts a CrossFit Endurance Seminar April 6th-7th


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Comments (24)

Kaitlin
on Monday, February 11, 2013 at 06:53 pm
Another solid performance for Pon 10th overall Steep Ravine 25K
Alan Pamayo
on Tuesday, February 12, 2013 at 04:41 am
Endurance Ruck
Ruck 2x1M @55lbs
9:16 and 9:58

Probably went out a little fast on the first one.
Shane S
on Tuesday, February 12, 2013 at 05:30 am
Week 5 of the 6-week CFE Progression

Clean Pull/Hang Clean
3x3 @ 115#

OHP
5 @ 115#, 4x5 @ 130#

CFE Prep WOD - AMRAP in 15 min
5 pullups
10 pushups
15 squats
20 situps
2:30 Hollow Rock total
----------------
10 rounds + 5 pullups, 10 pushups
Greg
on Tuesday, February 12, 2013 at 07:11 am
Ring Dips?
Should the dips be ring dips?
Geoff
on Tuesday, February 12, 2013 at 09:01 am
Dips...
Greg, I'm saying no since it doesn't stipulate. In addition, the Beyond the Whiteboard entry is programmed as plain dips and not ring dips.
Jake Fisher
on Tuesday, February 12, 2013 at 09:13 am
RE: Greg
Greg,

The dips could be ring dips, depending on your efficiency.

I try to keep in mind that most of these S&C WODs are meant to be around 12:00 or faster. If you think you can do 20 ring dips each round and complete the workout around 12:00 or faster, then do it!

I will probably do ring dips. I might have to scale the last round to regular dips tho -- we'll see :)
Geoff
on Tuesday, February 12, 2013 at 11:01 am
Cool and crisp Colorday day...
Busted out the S&C this morning and did endurance at lunch.

S&C (scaled with blue band pull-ups) - 6:33

Endurance - 6:10, 6:13, 6:33...I really felt the decline in pace during the last interval.
Brad Smith
on Tuesday, February 12, 2013 at 11:32 am
wod
Biked inside on spin bike for 5k repeats: 5:43, 5:34, 5:27, 5:44.

Based on video I watched on percentage output of pull ups versus strict pull ups I subbed 6 strict pull ups for 10 pull ups
1:35, 2:19, 3:36, 4:07 - 11:39 total time.
Brad Smith
on Tuesday, February 12, 2013 at 12:13 pm
wod
Biked inside on spin bike for 5k repeats: 5:43, 5:34, 5:27, 5:44.

Based on video I watched on percentage output of pull ups versus strict pull ups I subbed 6 strict pull ups for 10 pull ups
1:35, 2:19, 3:36, 4:07 - 11:39 total time.
Kieran
on Tuesday, February 12, 2013 at 01:40 pm
SS athletes, rest days?
I'm going from multisport to just running for awhile. Unlike the 3S template, the SS template doesn't set a rest day, and I don't want the change to hurt my training. I know that if I feel I need a rest day I should take it, but I'm not sure when is optimal (just that I shouldn't skip Mondays after a T/TT).

I'm wondering what everyone else does. Do you schedule full rest days, and if so, what do you cut out and when?
Ensar
on Tuesday, February 12, 2013 at 01:51 pm
WOD
9M easy in just over an hour

S&C > Me - Don't really have the 20 dips even fresh, same for pull-ups (8-9 max fresh) so I was having pretty big breaks for recovery. About 30 minutes to complete that workout.
PLA
on Tuesday, February 12, 2013 at 01:58 pm
Day 151
S&C (Rx): 4:58

Last two rounds of dips got broken up (Regular dips) ~45 minutes of warmup and mobility got foot feeling a lot better and was much needed overall.... almost forgot we just did ME squat.
Brad Williams
on Tuesday, February 12, 2013 at 03:50 pm
2/12/13 WOD
Interval run this morning. 4 x 1200m/3 rec.- 5:27,5:32,5:14,5:31.
First two were into a brutal headwind. I was drained after that. Felt good for the third and ended going up a hill for the fourth set. I don't think I could've made it any harder for myself. 30 minute recovery spin on the bike after.

Strength & conditioning after school- 8:13 minutes. Dips really slowed me down. Got in lower body mobility work while teaching the kids at school and upper body after. Another good training day.
Jack
on Tuesday, February 12, 2013 at 03:56 pm
WOD
4 rounds:
10 pullups
20 bench dips (feet on 21" box, hands on weight bench, down to past 90)
30 squats

9:11

Round 1 (unbroken, RAWR)
Round 2 (dips broken 10/10)
Round 3 (pullups 5/5, dips broken 10/5/5)
Round 4 (pullups 5/5, dips broken 5/3/3/3/3/3 arms completely smoked)
Jake Fisher
on Tuesday, February 12, 2013 at 04:22 pm
Daily Results
Run 1200m, Rest 3:00 = 4:11 Rx'd
4:46 (all uphill)
4:42 (all uphill)
4:11 (flat)

WOD = 13:07 Rx'd
>> Mixed Ring Dips/Stationery Dips, went until failure on ring dips, then switch to regular dips, then went back to ring dips, etc.
>> That was really rough! Lots of pushing & pulling yesterday. Tmw is REST DAY, Thu is Kelly!! (Testing Day on my 2 Year Anniversary of CFE & CF)
Brad Smith
on Tuesday, February 12, 2013 at 04:30 pm
wod
Biked inside on spin bike for 5k repeats with 3:00 rest (5:43, 5:34, 5:27, 5:44). 4 rounds for time:

Based on videos I've watched on percentage output of kipping pull ups vs strict pull ups I subbed 6 strict pull ups, 20 dips, 30 air squats (1:35, 2:19, 3:36, 4:07 - 11:39)
Kaitlin
on Tuesday, February 12, 2013 at 05:31 pm
SS athletes, rest days
Kieran--
SS doesn't have an endurance wod rest day because there are only 3 endurance wods per week. An S&C wod is never performed the same day as a tempo/tt wod.4-6 CF/CFE S&C days w/ 3 days conjugate strength.
Schedule full rest days when needed based on performances on wods, energy levels throughout the day.
Alan Pamayo
on Tuesday, February 12, 2013 at 05:38 pm
S&C WOD
WOD RX'd (ring dips)
13:34

First time trying kipping dips. Didn't eat enough today and started to get a little hypoglycemic during the workout ... not fun. Towards the end it actually got a little better.
Chad Brinkley
on Tuesday, February 12, 2013 at 06:07 pm
Bike WOD
2/11: I did the local S&C WOD in the AM. 50 Backsquat @115, 40 Pull Ups, 30 Shoulder to OH @115, 50 Front Squats @85, 40 Pull Ups, 30 Shoulder to OH @85, 50 OHS @ 65, 40 Pull Ups, 30 Shoulder to OH @65. Time was 34:43.

I did Strength and skill training in the PM:
40 minutes to achieve a 1 RM of the following complex: Hang Clean, Hang Squat Clean, Push Jerk (75, 95, 105, 115, 125, 135, 145, 145, 155f, 155f)

2/12: I did the 3 Sport Bike WOD in the PM - Warm Up + Drills, 4 x 5K with 3:00 Rest (Times were 9:46, 9:42, 9:46, 9:42); Cool Down + Mobility.

I did the local S&C WOD in the AM:
Strength: 15 minutes to find a 2RM of Touch and Go Power Snatch (75, 95, 105, 115, 125, 135f, 135f)

Conditioning: 12 minutes to complete the following - 6 MInute AMRAP of 6 Hang Snatch @95 and 12 Ring Push Ups (4 Rounds + 3 HS); 6 Minute AMRAP of 12 Snatch Grip Deadlift @95 and 6 Hand Release bar Facing Burpees (4 Rounds + 12 SGDL + 1 HRBFB).
Robert
on Tuesday, February 12, 2013 at 06:28 pm
Run (TUE): Repeat 1200m, recover 3:00 min, until form/pace deteriorates
4:12, 4:28, 4:29
Timtanium
on Wednesday, February 13, 2013 at 06:25 am
S&C (Rx):
7:59
PJ
on Wednesday, February 13, 2013 at 10:30 am
RE: Dips
Just saw the question on ehre, sorry for the late response...

If the post say "Ring Dips" then do ring dips

If the post say "Dip" do regular dips!

Cool?
Will Fox
on Saturday, February 16, 2013 at 07:24 pm
Done on Sat 2.16
4 Rounds For Time:
10 - Pull Ups
20 - Dips
30 - Squats
17:10 (weak on dips, had to use assist machine, gonna work on dip kips... feel like I shoulda been in the 11-12 range).
MWOD 14
Cameron
on Monday, March 11, 2013 at 03:34 pm
S&C as RX'd = 5:57 (15+5 parallel bar dips on last set)

Long intervals as RX'd = 6:15, 5:45, 5:50, 6:05
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