W.O.D.: I L-INT Day 1 Week 8

Monday, February 25, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

DE: Overhead Squat 10x2 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

Row 1k

75 - Ring Rows

Row 1k

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 6:00 on, 6:00 off, until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 6:00 off, 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 (WED): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Bike (OFF): OFF

Run (MON): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

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


CrossFit Endurance Seminar at CrossFit Tampa

CrossFit Endurance Seminar at Fuerza CrossFit

CrossFit Endurance Seminar at CrossFit Scion


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Comments (15)

Shane S.
on Monday, February 25, 2013 at 06:14 am
Did a low-key S&C WOD this morning. Still on taper after competing in a championship heptathlon this past weekend and have qualified for the next level championship meet.

3 rounds for time:
5 Power Cleans (135#)
10 Box Jumps (18")
15 Inverted Rows

4:05
Geoff
on Monday, February 25, 2013 at 09:56 am
Yowza...
Well, 5 straight days of rest, questionable eating and probably a wee bit too much adult beverage indulgences took its toll this morning.

DE: 10x2 @ 75#'s

WOD: 14:18, RX'd

Looking forward to the endurance tomorrow.
Alan Pamayo
on Monday, February 25, 2013 at 11:06 am
S&C WOD
DE OHS 10x2 on 0:60s @125lbs

WOD RX'd
18:48

Ring rows are another hard one for me.
Pablo Medina
on Monday, February 25, 2013 at 12:58 pm
Results
16:50... 75 ring row=f@&k
Chris Biles
on Monday, February 25, 2013 at 02:28 pm
S&C
DE OHS- 10x2 on 60s at 105#

Conditioning- 17:05
Brad Williams
on Monday, February 25, 2013 at 03:55 pm
2/25/13 WOD
Did 1500m swim to start this morning to test endurance and see how the changes in my stroke are coming- 31:29 minutes. Really need to work on keeping my hips up because I could feel them sinking as I went further. 400m drill cool-down to finish.

Did the S&C WOD right after. Had feet flat on floor for Ring Rows- 12:43 min. That was hard, especially with the 1K Rows before/after.

1 hour endurance bike ride after school along with mobility. Gonna focus on even pacing tomorrow for run and see how that goes.

Also, if any of you have some drills that I can use to work on keeping my hips up please send them my way. I neeed all the help I can get. Thanks.
Jacob Fisher
on Monday, February 25, 2013 at 04:56 pm
Daily Results
Overhead Squats (DE) @ 90#, focusing on a fast, explosive rebound, Rx'd

WOD = 12:31 Rx'd
-horizontal ring rows
Jake Fisher
on Monday, February 25, 2013 at 05:02 pm
RE: Brad Williams & Swimming
Hey Brad,

Just a little pointer that might help you with keeping your hips up. Try to focus on pushing your shoulders/anterior delts into and under the surface of the water. One thing that helps to make this feel right is also thinking about keeping the top of your head under the surface of the water. When swimming freestyle (crawl) and especially with the "total immersion" technique, you don't want just your face in the water, you want your whole head underwater. But forcing your shoulders/head underwater, your hips/legs/feet will naturally rise and trail (draft) behind your trunk. This creates that "small car (hips/legs/feet) drafting behind a semi truck (torso)" scenario that will make you a more efficient (and faster) swimmer.

Of course, always practice new techniques with minimal intensity and volume until you have it mastered; then make increases as you become more efficient and are capable of maintaining over longer distances.

Good luck! Let me know if this helps!
Ross
on Monday, February 25, 2013 at 05:26 pm
WOD
DE Overhead squat @65

S&C time= 13:27
I had my feet on a box that was at the same height as the rings. I'll check some videos to make sure I was doing them as rx'd.
Kyle T
on Monday, February 25, 2013 at 07:25 pm
WOD
Wendler Squat Week 1
190x5, 205x5, 220x7
FS: 5x5 155#

WOD: 12:20 subbed bar rows, back on the ground
Rusty
on Monday, February 25, 2013 at 07:58 pm
S&C - 11 min. Couldn't get rings and didn't want to give up my rower so I just pulled arms only for 75 with the resistance cranked up then went right back to rowing.

Run: 2x 1M probably should have gone further
Timtanium
on Monday, February 25, 2013 at 09:00 pm
S&C:
14:30*
*Sub'd 40 pull ups for 75 ring rows.
Mike Hebe
on Tuesday, February 26, 2013 at 05:19 am
Swim technique
Have someone count your stroke rate at the outset and at the end of your long swims. A slow stroke rate, and stroke rate decline can yield a lower hip position. Your kick also impacts your hip position. The downside of TI is that there is a very distinct glide/stop phase where you are on your side and there is no propulsive force whatsoever. Add that to a lean and muscled crossfit body that does not float and you have other issues. A tendency of reaching in the glide phase is also tipping the fingers upward which adds even more braking to the stroke. Swimming like running has a cadence sweetspot. Make sure you are at least in the mid 60's ballpark for L/R strokerate. The best swimmers will roll 80+ for long events.
Jake Fisher
on Tuesday, February 26, 2013 at 06:58 am
Daily Results
Weird, I posted my results last night before I responded to Brad Williams and my post isn't up...

Here it is again:

Strength: OHS @ 90# - focusing on a fast rebound, Rx'd above

WOD = 12:31 Rx'd
-horizontal ring rows
Krusty505
on Tuesday, February 26, 2013 at 06:58 pm
Better
Run 2.5 mi. Felt good

For time:
25 pullups (unbroken)
50 pushups (3 sets of 10 with a child's pose in between; 4 sets of 5 with a child's pose)
75 lunges (unbroken)
100 (unbroken)
2:00 hollow hold
8:45

Everyday post spinal fusion is better than the last!
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