W.O.D.: I L-INT Day 1 Week 9

Monday, March 04, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

DE: 10x3 Power Clean on :45 sec @ 65% 3RM

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds AS Possible In 8:00 min:

3 - Cleans (Use weight from your DE)

6 - Push Press (95/65)

9 - Push 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

Row 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 250m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 2k, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 2k, recover 2:00 until form/pace deteriorates

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 250m, recover 2:00 until form/pace deteriorates

Bike (WED): Repeat 2k, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

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


CrossFit Endurance Seminar at CrossFit Conway


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Comments (23)

Matt
on Sunday, March 03, 2013 at 06:18 pm
Repeats
Run repeat 1k?? What pace or %
Kaitlin
on Sunday, March 03, 2013 at 06:48 pm
RE:Repeats
Matt-- From the run sport tech page
http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
Mike C
on Monday, March 04, 2013 at 04:33 am
WOD
DE: Power Clean @ 105#

WOD: 8 rd, Clean @ 105#, Push Press @ 2 x 25# kettlebell (healing shoulder inpingement)
MattL
on Monday, March 04, 2013 at 05:34 am
I feel like the WODs have been pretty general and open ended lately...
Geoff
on Monday, March 04, 2013 at 08:09 am
WODs...
MattL, can you expand upon your feeling of "general and open ended" for the WODs? Just curious about what you mean by that.
Jason
on Monday, March 04, 2013 at 09:16 am
WOD
DE: PC @ 95#
WOD: 6 rounds @ 95# for Clean and PP.
Drew
on Monday, March 04, 2013 at 09:19 am
DE: 180lb
WoD: 6 Rounds.
Dan D.
on Monday, March 04, 2013 at 09:36 am
S&C WOD
DE: 95 lb clean
WOD: 7 rds 95 lb. clean and 95 lb Push Press
Alan Pamayo
on Monday, March 04, 2013 at 09:56 am
S&C WOD
DE Power Clean 10x3 @135 lbs

WOD RX'd (Cleans@135lbs; PP's@95lbs)
6 Rounds + 1 Clean
Kyle T
on Monday, March 04, 2013 at 10:04 am
WOD
Wendler Squat Week 2
205x5, 220x5, 230x6 (accidently did sets of 5 instead of 3)
OHS form work

WOD: 8min amrap
3 100# squat clean
6 100# push press
9 push ups
8 rds + 3 push press
JenJ
on Monday, March 04, 2013 at 10:39 am
re: WODs
@ Matt - Did you catch the change in the format/programming back in January? I don't know if the article is posted somewhere here on the website, but check this out - http://623sc.com/crossfit-endurance-format-change

Might help answer why you think it feels so open ended when the workouts used to mention a range of intervals to complete.
Geoff
on Monday, March 04, 2013 at 10:46 am
Monday whooping...
For some reason the push-ups just totally kicked my butt today...cleans and presses went smooth, push-ups...wow!

DE: 10x3 @ 115#

S&C: Cleans @ 115# - 7 rounds + 3 cleans
Matt in Ethiopia
on Monday, March 04, 2013 at 11:21 am
5 rds.

95lbs for both clean and push press.

maybe could have done 6. in a normal gym and there was a lot of people to navigate.
Caleb
on Monday, March 04, 2013 at 11:52 am
WOD
@Geoff not sure if MattL is thinking this, but I am, the Endurance WOD has been pretty "general" lately. For example, it seems like almost every day it has been run for X until form/pace deteriorates. HOWEVER, I will say that I follow CFE pretty much every spring to get ready for summer time cycling and running events and it has NEVER let me down, so I am not doubting the programming, it has just been rather "general" lately.
Chelsea
on Monday, March 04, 2013 at 12:17 pm
DE: 70#

WOD: 5 Rds
Struggled with push-ups as well. Running intervals later this afternoon!
Will
on Monday, March 04, 2013 at 12:20 pm
WOD
DE: Power Clean 105#

WOD: using 105# Cleans and 95# PP, 9 Rds + 3 Cleans and 6 PP

Grip was the first thing to slow me down.
Geoff
on Monday, March 04, 2013 at 01:33 pm
General programming
Thanks for the feedback Caleb, this is only my third week following CFE so I don't really have a comparison point. Prior I was do some CrossFit and pretty much LSD training.
PLA
on Monday, March 04, 2013 at 02:18 pm
Day 171
Strength (Rx): 135lbs

S&C (Rx@135lbs): 9 rounds
Brad Williams
on Monday, March 04, 2013 at 02:37 pm
3/4/13 WOD
Drill swim this morning. Focused on kick, head lead, skulling, and hand arm lead. Did 100 meter intervals between drills to work in teachnique. Times were 1:52-1:57.

Did strength work after. Deadlifts- 225#/5 sets/3 reps w/5 20 inch Box Jumps. Bench Press- 155#/3 sets/5 reps w/5 Clap Push-Ups.

Nothing after school, except for lots of mobility work. Lifetime Fitness Indoor Tri in Canton on Saturday so I'll be able to test the fitness out some.
Jack
on Monday, March 04, 2013 at 03:16 pm
WOD
WU: Crossfit warmup with 400m in beginning of each round.

10m break

10 x 3 on :45 @ 95# Full squat clean, almost passed out.

10m break

both cleans (full squat) and presses at 95#

4 rds + 3 cleans
Kaitlin
on Monday, March 04, 2013 at 06:28 pm
Geoff -- The athlete needs to take a role in their programming. The goal is quality training not quantity training. Everyone is at different skill levels and training for different types of races & distances which require different things.
Jake Fisher
on Tuesday, March 05, 2013 at 12:50 pm
Daily Results (forgot to post last night)
Row 1K repeats as Rx'd above
3:41.6, 3:44.1, 3:45.8

Cleans (DE) = 110# Rx'd
>> 10x3 on :45 sec @ 65% 3RM
>> 4 sets cleans, 5 sets pclean

WOD = 8 Rounds + 3 Cln, 6 PP, 2 P-ups
Dalles
on Tuesday, March 05, 2013 at 07:05 pm
WOD
DE (Rx) 135#

Wod (Rx) 6 rounds.
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