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

Friday, February 15, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

DE: Deadlift 12x2 on :60sec @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

"Helen"

3 Rounds For Time:

Run 400m

21 - KB Swings (1.5/1pood)

12 - Pull 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:

"Short Tosh"

Swim (THU): 3 x (25m/y + 50m/y + 100m/y), 1:1 work:recover

Bike (THU): 3 x (1/4M + 1/2M + 1M), 1:1 work:recover

Run (THU): 3 x (100m + 200m + 400m), 1:1 work:recover

Row (THU): 3 x (125m + 250m + 500m), 1:1 work:recover

Ruck (THU): 3 x (1/4M + 1/2M + 1M), 1:1 work:recover, 50-75# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Short Tosh"

Swim (THU): 3 x (25m/y + 50m/y + 100m/y), 1:1 work:recover

Bike (FRI): 3 x (1/4M + 1/2M + 1M), 1:1 work:recover

Run (SAT or TT): 3 x (100m + 200m + 400m), 1:1 work:recover

Post sport and times to comments.


Endurance Coaches Nate Naidas & Colleen Taylor, Crossfit Impavidus Endurance Team


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Comments (15)

Scott
on Friday, February 15, 2013 at 06:05 am
Completed
Box WOD
HBS 1x20@145#

MC, OHS@75#, HSPU@2abmat
7:49

CF Endurance Swim
Short Tosh
3 x (25y + 50y + 100y), 1:1 work:recover
0:21-0:47-1:46
0:22-0:49-1:46
0:22-0:49-1:45
1000 yards total with skills and drills
Alan Pamayo
on Friday, February 15, 2013 at 07:00 am
Endurance Run
Short Tosh
#1: 0:16,0:40,1:34
#2: 0:17,0:41,1:35
#3: 0:16,0:43,1:32
Total Time: 13:39
Krusty505
on Friday, February 15, 2013 at 09:11 am
Getting better!
Elliptical 40:00 (2:00 on @ 180 SPM resistance 10/11, 2:00 off) hardest I've been able to go since surgery!

4RFT
5 pull-ups
10 push-ups
15 lunges
20 crunches
1:30 hollow hold
Around 11:00 (didn't get an accurate time)

Definitely the best I've felt since back surgery!
Geoff
on Friday, February 15, 2013 at 09:26 am
Friday workout...check!
Thighs were pretty tight from the front squats but the deadlifts loosened them up nicely.

DE: Deadlifts 12x2 @ 155#

S&C: Helen, RX'd @ 14:09...milestone of doing RX'd pull-ups the entire WOD.
Brian B
on Friday, February 15, 2013 at 02:00 pm
WOD
Deadlifts 12 x 2 @ 255#

S&C: Helen Rx @ 9:50
Derek M.
on Friday, February 15, 2013 at 03:39 pm
S&C
70lb dumbbells for DL ( all we have at the apartment gym)

subbed 15 burpees for each 400m run (treadmills were full).

6:48
FMF
on Friday, February 15, 2013 at 03:47 pm
WOD
DL 12 x 2 245 lb

Helen RX: 10:02
PLA
on Friday, February 15, 2013 at 03:58 pm
Day 154
Strength (Rx): 340lbs

S&C (1.5 pood KB Swing = 55lb DB Swing): 6:50*

Anyone remember when we did this last? I'm pretty sure I did it faster this time. Maybe the rain helped. Workout felt great.
Brad Williams
on Friday, February 15, 2013 at 04:44 pm
2/15/13 WOD
Interval swim this morning. 800m drill warm-up. Felt much better with hip rotation-to-shoulder lengthening connection. Actully felt weird swimming because form was changing. #1- 22,52,1:53.
#2- 21,50,1:53. #3- 21,51,1:53 were interval times. 500m drill cool-down. Sprint times were a little slower than I normally do, but I'll take that if my stroke is improving.

No S&C today since I traveled to parents after school. Mobility after getting unpacked.
Alan Pamayo
on Friday, February 15, 2013 at 05:41 pm
S&C WOD
DE Deadlift 12x2 on 0:60 @265lbs

Helen RX'd
10:43
Jake Fisher
on Friday, February 15, 2013 at 06:28 pm
Daily Results
Bench Press (DE) = 120#
>> 8x2 @ 65% 1RM, speed work!

Deadlift (DE) = 260#
>> 12x2 on 1:00 @ 65% 1RM

Didn't do Helen today. The thought of following Kelly (yesterday) with Helen wasn't very enticing. Ha!

So I suffered with my CF-Lincoln family and did "Lil Murph"

100 Pullups
200 Pushups
300 Air Squats
= 15:26 Rx'd

Taking the full weekend off!! Gonna enjoy it!
Aaron Melton
on Friday, February 15, 2013 at 06:54 pm
2/15/13
First post here. My way of saying thanks for the WODs.

DE Box Squats: 170lbs w/30lb bands
Did accessory work on quads, hamstrings, abs and lower back. 2x15 reps.

Rested 10min

Helen: 8:59 (I workout at LA Fitness so I don't exactly have 400m measured out. It takes me about 1:25 (which is about an 85% 400m pace for me) to run around the building + 10sec to run to a station. Substituted Russian KB Swings.
Timtanium
on Saturday, February 16, 2013 at 11:09 am
S&C:
12:57*

*Had to sub 1.5 KB swings w/ 50 lb DB swings, because 55 lb DB's weren't available. Also, no pull up bar was available so I had to sub the PU's with lat pull downs, set at 14... not sure if that's 140 lbs, but it felt about right, or a little harder than a normal pull up (BW: 153lbs). Also, had to use the treadmill for the sprints and couldn't do strength since no barbell / free weights were available. Summary: good work out, but even nice hotel gym's suck. Fair trade for running on the beach the rest of the weekend tho.

Last time we did Helen was 17 Dec 2012: http://www.crossfitendurance.com/blog/1/post/506
Will Fox
on Tuesday, February 19, 2013 at 08:33 am
Helen rxd 11:05
mobility 16
E Stone
on Saturday, February 23, 2013 at 03:23 pm
Swim
:18, :37, 1:21
:18, :37, 1:22
:19, :38, 1:23
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