W.O.D.: I S-INT Day 2 Week 8

Friday, March 01, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

ME: Snatch

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


CFE STRENGTH & CONDITIONING WOD:

In 10:00 mins Perform:

Run 1M

Then in the time remaining:

Max Distance Handstand Walk

Post distance to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat :30 on :30 off until form/pace deteriorates

Bike (THU): Repeat :30 on :30 off until form/pace deteriorates

Run (THU): Repeat :30 on :30 off until form/pace deteriorates

Row (THU): Repeat :30 on :30 off until form/pace deteriorates

Ruck (THU): Repeat :30 on :30 off until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, distances, number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): Repeat :30 on :30 off until form/pace deteriorates

Bike (THU): Repeat :30 on :30 off until form/pace deteriorates

Run (SAT or T/TT): Repeat :30 on :30 off until form/pace deteriorates

Post sport, distances, number of intervals to comments.


Dr. Katherine Valencia from Fuerza CrossFit... Medellin es una chimba!


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Comments (5)

Alan Pamayo
on Friday, March 01, 2013 at 08:02 am
Endurance Row
Row 6x0:30s
160, 162, 161, 157, 152, 145m

It was a little too icy outside to try the s-int run. It was good to change things up a little too.
Jake Fisher
on Friday, March 01, 2013 at 11:06 am
Snatch?!!
We FINALLY get to SNATCH?!!!

I MUST BE DREAMING...?! No one wake me!!
Alan Pamayo
on Friday, March 01, 2013 at 11:58 am
S&C WOD
ME Snatch 1RM
165 lbs

WOD (modified since I can do Handstand Walks ... subbed Handstand Holds)
Run - 6:52
Handstand Holds - 2:03 of remaining 3:08
PLA
on Friday, March 01, 2013 at 02:18 pm
Day 168
Strength (Rx):

135 x 2
155 x 2
165 x 1 *PR
175 x F,F

S&C (Subbed holds for walk):

Mile in 5:49, ~3:00 of hold. What a rush.
Brad Williams
on Friday, March 01, 2013 at 02:28 pm
3/1/13 WOD
Interval swim this morning. 500m drill warm-up (kick, head lead, skulling). Focused on getting head and shoulders under the water, also expiring air while under water. Felt stronger kicking and legs/hips didn't sink on me today. 30/30 intervals next. 24 sets- 808 total meters. 300 meter drill cool-down again worked on kick and getting head and shoulders under water.

Nothing after school, had some errands to do, day seemed really long, and body was tired. Will get some Mobility work in today.

Thanks Jake Fisher for the swim help. I will have to work on getting head/shoulders under water more, but successful today so far. Longer interval sets and long endurance swims will be a good test to see how well I'm doing this. Thanks again!
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