W.O.D.: I S-INT Day 1 Week 7

Monday, February 18, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

ME: Shoulder Press

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


CFE STRENGTH & CONDITIONING WOD:

For Total Reps:

5:00 - Max Hand Stand Push Ups

2:00 - Max Pull Ups

1:00 - Max Air Squats

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): 75m TT, recover 2:00, then repeat 50m, recover 1:00, until form/pace deteriorates

Bike (TUE): 1k TT, spin/recover 3:00, then repeat 400m recover 2:00, until form/pace deteriorates

Run (TUE): 400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates

Row (TUE): 500m TT, recover 2:00, then repeat 250m recover 1:45, until form/pace deteriorates

Ruck (TUE): 1K TT, recover 3:00, then repeat 400m recover 1:00, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (TUE): 1k TT, spin/recover 3:00, then repeat 400m recover 2:00, until form/pace deteriorates

Run (WED): 400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates

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


CrossFit Sion hosts a CrossFit Endurance Seminar Feb 23-24


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Comments (18)

Geoff
on Monday, February 18, 2013 at 08:06 am
Early WOD
Knocked it out early today, off to Phoenix in the morning.

HSPU (blue band) - 50
Pull-ups - 15
Squats - 44
Brandon B.
on Monday, February 18, 2013 at 09:47 am
W.O.D.
HSPU (Unassisted)- 32
Pull-ups - 52
Squats - 66

Still a little sore from the Half Marathon I did Saturday in Israel!! Killed the Half, now on to the full!
David
on Monday, February 18, 2013 at 10:53 am
S&C WOD
M/33/5'7"/145#

HSPU - 48
Pull-ups - 38
Air Squats - 65
151
Kyle T
on Monday, February 18, 2013 at 11:44 am
WOD
Wendler Week 4 Squats
165x5,180x5,195x5
Front Squat: 135 5x12
OH Squat form work

WOD:
HSPU - 62
Pull Ups - 43
Squats - 47

Total: 152
Hern
on Monday, February 18, 2013 at 01:37 pm
3S Progression
Hi Kaitlin, hope you can give me some advice. I've been following the 3S CFE for about 4 monthes. My overall fitness has improved and I feel stronger. But I did some short triathlons and can't improve my times I'm not getting faster on the bike and then on the run. I follow the schedule as close as prescribed but I don't known where i 'm failing. should increase volume, more training? I think i spend very little time on my bike and running, don't know. apreciatte your advice.
Thanks!
Brad Williams
on Monday, February 18, 2013 at 02:23 pm
2/18/13 WOD
Strength & conditioning first this morning. Moved arms in for shoulder press and getting use to it still.
75#/10 reps, 105#/8 reps, 115#/6 reps, 120/4 reps, 135#/3 sets/1 rep, 140#/2 sets/1 rep. Had to do 30# DB Presses since the trainer at the YMCA (go there when at Parents) asked me not to put feet on wall. 5 min. 30# DB Presses- 62 reps, 2 min. Pull-Ups- 20 Reps, 1 min. Squats- 57 reps. 139 reps total.

No swim INT for today so I did drills for 1 hour. Drilled 100m then 50m swim to apply it. Slowly developing the muscle memory. Got feedback from lifeguard and hips were rotaing good and I need to kick from hips more. All helpful info.

Endurance bike ride this afternoon. 1:15 Hours. Mobility through day too. Good training day to start week.
Jason
on Monday, February 18, 2013 at 02:48 pm
These are all deadhang pull ups right?
Aaron M
on Monday, February 18, 2013 at 03:41 pm
WOD
ME Good Mornings (165 @ 3 reps)

Accessory work on quads, hamstrings, abs & back

WOD
HSPU (kipping) - 30
Pull-ups - 55
Air Squats - 70
Jake Fisher
on Monday, February 18, 2013 at 04:26 pm
Daily Results
Shoulder Press (ME) = 120#
>> 75(6),95(4),105(2),115,125FF,115,115,120 (125 is my PR)

WOD = 132 Reps Rx'd, no rest betw
HSPU 56
PU 35
SQ 41
>> pretty bad rip in my hand from last week; kind of a limiting factor today

45:00 of GYMNASTICS Skill Work
>> Back levers, inverted pike to back lever, reverse tuck-ups, plange work, L-sit to handstand on pbars, headstand tuck-ups
PLA
on Monday, February 18, 2013 at 04:41 pm
Day 157
Strength (Rx):

2 x 155
2 x 175
2 x 175
2 x 175
2 x 175

S&C (Rx@190lbs):

HSPU: 40
Pullup: 60
Squat: 72

Total reps: 172
Ross
on Monday, February 18, 2013 at 05:08 pm
WOD
S&C all strict
HSPU =29
Pull ups = 30
Squats = 50
109
That was my first day working out after week of being sick!
Ryan
on Monday, February 18, 2013 at 05:17 pm
W.O.D
M/15/5"9/150# second week doing CFE
Shoulder press 85# 2-4-6 90# 2-2-3
HSPU-36
Pull-ups- 37
Air squats- 60
Kaitlin
on Monday, February 18, 2013 at 05:52 pm
3S Progression
Hern-- Glad to help email me kaitlin@crossfitendurance.com
Kaitlin
on Monday, February 18, 2013 at 05:55 pm
Jason-- Kipping pull ups unless indicated in the wod to be deadhang
Jack
on Monday, February 18, 2013 at 06:49 pm
WOD
STR:

135 x 5
155 x 2
160 x 2
160 x 2
160 x 2
160 x 2
185 (No Rep) I never fail, I just don't always get it locked out. ;)

Cond:

HSPU 14
Pull ups 31 (first 12 were dead hang)
air squats 45
Brad Smith
on Tuesday, February 19, 2013 at 06:01 am
wod
Not too good at hand stand push ups. Only was able to do 6 in 2:30, then switched over to wall walks and did 13 of those.
21 strict pull ups.
54 air squats.
Mats
on Tuesday, February 19, 2013 at 10:08 am
Tue Run wod
How do i do that wod?
That phrase repeat 200 m , hold for 2-3 sec?
Is the wod only 2 distances? 400 and 200?
Kaitlin
on Tuesday, February 19, 2013 at 11:44 am
RE: Tues run wod
Mats-- One 400m TT recover 2:00.
Then repeat 200m hold times within 2-3 sec, recover 1:30 until form deteriorates or you are not able to keep the repeats within the deviation window.
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