W.O.D.: I L-INT Day 2 Week 9

Tuesday, March 05, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD:

Every 2:00 for 14:00mins Perform:

2 - Power Snatch

1 - Snatch

3 - Overhead Squats

Increase load each round

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 Montgomery Endurance  after the Russell Forest Lands 10K and 5K


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Comments (18)

Drew
on Monday, March 04, 2013 at 07:41 pm
Do you keep the weight the same for all three movements and increase per round? Or three different weights for each exercise?
Scott
on Monday, March 04, 2013 at 08:02 pm
CFE results
I have been power testing monthly since I started using CrossFit at my local box and CrossFit Endurance in late November to train for a 70.3 in April. I admit I was skeptical that I would see marked improvement with such little time spent on the bike, but knew there was accumulating sports physiology literature that high intensity interval training worked. My functional threshold power (FTP) on the first power test 12 weeks ago was 257 watts. My FTP when I tested yesterday was 309 watts! An increase of 52 watts or a 20% change from that first test! I have had a steady increase every time I tested. CFE works!
Geoff
on Tuesday, March 05, 2013 at 05:28 am
Training adjustment
Wanted to continue from yesterday...would this be better done on the forums? Got my registration BTW, thanks!

Anyway, from Kaitlan:

"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."

I totally agree with this and know where you coming from...for example I have a 13 mile trail race in June, I'm definitely going to running some longer (and possibly slower) miles leading up to it; probably 6-9 or so in chunks on the race course trails.

Without having a previous reference point, I was curious on what he saw as "general." I've seen some commonality in the workout structure over this time, but just wanted to hear thoughts.
Geoff
on Tuesday, March 05, 2013 at 07:02 am
Endurance Reps
What is the minimum recommended number of reps for the Endurance WOD? I could find a pace in which 2 reps would be enough to have the form break, or a pace in which I could complete 10 reps. Thanks
Kaitlin
on Tuesday, March 05, 2013 at 07:45 am
RE Endurance Reps
Geoff--
There is not a minimum number of reps for the endurance wod. Yes, a different number of reps could be completed based on the pace the athlete chooses. The athlete determines the pace they choose to use for the set. Some impacting factors the distance & type of race or event the person is training for, strength/weaknesses within certain time domains, wholes that are identified in performance, goals for the race or event the athlete is training for.
Geoff (now) S.
on Tuesday, March 05, 2013 at 07:49 am
Two Geoffs...
Looks like we have two Geoffs here that are cool and smart enough to spell their names properly! I'll go by Geoff S. from now on!
krusty505
on Tuesday, March 05, 2013 at 08:11 am
Ring push-ups/squats
Run 2.5 mi (8:30 pace)

5 RFT
50 squats
15 ring pushups
9:00

PM Run 2.5mi (8:45 pace)
Alan Pamayo
on Tuesday, March 05, 2013 at 08:20 am
L-INT Ruck
Ruck 2x2k
12:45
13:11
Alan Pamayo
on Tuesday, March 05, 2013 at 11:39 am
S&C WOD
Forgot: Ruck was @55 lbs
For any ruck/pack geeks out there (yeah, packs and boots are my obsession), I ordered an Arcteryx Khard 45 ... can't wait to try it out!!

Back to business ...
S&C WOD RX'd (with an 8th round)
95 (unbroken)
115 (unbroken)
125 (unbroken)
135 (unbroken)
145 (unbroken)
150 (singles)
155 (singles)
160 1 Power Snatch, 3 failed attempts at #2, End WOD
Geoff S.
on Tuesday, March 05, 2013 at 12:06 pm
Good one today...
S&C: Started at 65#, added 5# per round to end at 100# on final...I knew 95# was the tops of my comfort zone so I want to push it a bit.

Endurance: Definitely burned myself out on the first interval...good eye opener to help me find my pace though. 4:28, 4:59
Jack
on Tuesday, March 05, 2013 at 12:51 pm
WOD
WU: 200m at 7:30m pace, 10 pass throughs, 10 oh squats with pvc, 30 sec samson stretch, 10 sit-ups, 10 back extensions, 10 pull ups, 10 push ups for 3 rounds.

14:00 of 2 power snatch, 1 snatch and 3 oh squats every 2:00.

1. 65#
2. 75#
3. 85#
4. 95#
5. 105#
6. 115#
7. 125#
PLA
on Tuesday, March 05, 2013 at 02:10 pm
Day 172
Run L-Int (Rx):

~45 min. mobility, drills, skills.

3:54
3:57
3:56

*Runs felt great. Was worried about ankle but felt fine once I got up to speed. Cut it short to also do S&C. Experimenting how best to maximize my Tuesdays.

S&C (Rx):

95
105
115
120
125
130
135
145
ammulder
on Tuesday, March 05, 2013 at 03:07 pm
Today's Run
5x1000m w/2:00 rest: 3:57, 3:46, 3:46, 3:43, 3:37 (didn't have time for more)
Nick
on Tuesday, March 05, 2013 at 03:45 pm
Help
How would you complete the endurance? Just like repeat a Ik as many times you can with a 2 min. rest in between? And then do that until your form starts to sway..?
Brad Willams
on Tuesday, March 05, 2013 at 03:52 pm
3/5/13 WOD
Interval run this morning. 15 min. warm-up (pace, drills, pick-ups). 5 x 1k/2 rec.- 6:50-6:53 pace for all of them. 10 min. cool-down (EX running, drills). Did these on the treadmill at at 0% so I know how that feels Saturday for my Indoor Tri Saturday.

Strengtrh & conditioning shortly after. Since I can't do a proper Snatch I made my own WOD. 21-15-9 reps of GHD Sit-ups, 20 inch Box Jumps, 45lb. KB Swings- 8:29 minutes.

Mobility after school. Run was good because I got to see what the pace I want to hold for Tri Saturday feels like. Hopefully, legs will be a little more looser after the bike than they were this AM.
Chad Brinkley
on Tuesday, March 05, 2013 at 05:41 pm
Run WOD
3/4/2013: I did the Local S&C WOD in the morning.
Strength: 6x2 1 1/4 Front Squat (95, 115, 125, 135, 145, 155)

Conditioning: 5 Rounds for Time of 5 Jumping Bar Muscle Ups, 10 KB Swings @70, 15 Thrusters @95 (Time was 20:56)

In the PM I did Strength and Technique Work:
8x2 Power Snatch on 2:00 (95, 105, 115, 125, 135PR, 135, 135, 135) I was very exited to nail 135. I have been trying to get that weight up for over 12 months!

3/5/2013: I did the 3 Sport Run WOD in the PM. 500 Warm Up + Drills; 5 x 1000 Meters with 2:00 Rest (Times were 4:08, 4:07, 4:04, 4:05, 4:00); 500 Cool Down + Mobility. Pacing was a little off today... might have had something to do with the 25 MPH winds...

In the AM, I did the local S&C WOD.
Strength: Bench Press 7-5-3-2-1-1 (135, 155, 175, 185, 195, 205F)

Conditioning: Run 500; 21-15-9 Reps of Ring Push Ups, Sprawl Sit Ups, and Ball Slams @50; Run 500. Time was 10:04 RX.
Jake Fisher
on Tuesday, March 05, 2013 at 05:59 pm
Daily Results
Too damn windy (45-60 mph gusts) and cold to run today. It's suppose to be nice and warm tomorrow (40'F), and hopefully these winds leave as well.

WOD Rx'd = 65,70,75,85,90,95,110#
>> for the 1 Snatch, I did a high hang snatch (full squat)

^ This WOD was excellent. I loved the progression!!
Timtanium
on Wednesday, March 06, 2013 at 08:28 am
Endurance (Rx):
3:41
4:33
4:23
4:02

Need to work on better consistency. Felt like crap. Was getting in the grove towards the end but it was getting late. No time for S&C.
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