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

Friday, March 08, 2013 • EnduranceS-int, Short Interval

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

5 - 5 - 3 - 3 - 3 - 1 - 1

Back Squat

Post loads 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 75m, recover 2:00 until form/pace deteriorates

Bike (THU): Repeat 800m, recover 2:00 until form/pace deteriorates

Run (THU): Repeat 400m, recover 2:00 until form/pace deteriorates

Row (THU): Repeat 500m, recover 2:00 until form/pace deteriorates

Ruck (THU): Repeat 800m, recover 2:00 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 75m, recover 2:00 until form/pace deteriorates

Bike (THU): Repeat 800m, recover 2:00 until form/pace deteriorates

Run (SUN or T/TT): Repeat 400m, recover 2:00 until form/pace deteriorates

Post sport, distances, number of intervals to comments.


CrossFit of the Ozarks hosts a CrossFit Endurance Seminar on March 30th - 31st


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Comments (17)

Matt
on Friday, March 08, 2013 at 01:49 am
Intervals?
What are my rest intervals on the squat set?
Becky
on Friday, March 08, 2013 at 05:10 am
CF S&C WOD
Back squat
5-5-3-3-3-3-1-1
50-60-65-80-90-95-110-115
Added an extra 3 reps acccitently.
BillyO
on Friday, March 08, 2013 at 05:14 am
Posting Question
Been using the CFE programming since the turn of the year and I must say it has been nothing short of AWESOME. Thank you for providing us with all that you do on a daily basis.

With regards to positing, based on the fact that I am one of those folks who 'runs behind' where would it be best to post? Example would be that last night I did the WOD from 2/16, MUs and Air Squats. should I post back at 2/16 or should I post on the day that I do it?
Kaitlin
on Friday, March 08, 2013 at 07:13 am
RE:Intervals?
Matt-- You determine the rest for each set. Many use 2:00 if you need more or less take it.
Jeremy
on Friday, March 08, 2013 at 08:25 am
Repeats
Is this a max effort 400? If not, what % of ME do you use?
Geoff S.
on Friday, March 08, 2013 at 08:31 am
Squat only...
No bench in my garage gym so just did the squats.

S&C: 135, 155, 175, 185, 205, 225, 245
Kaitlin
on Friday, March 08, 2013 at 09:09 am
RE:Repeats
Jeremy-- The athlete determines the pace/intensity used based on the race/event they are training for, their goals etc.
Another impacting factor is this a time or distance weakness in their performance?
Zach
on Friday, March 08, 2013 at 10:24 am
Swim Repeats
Can I please get clarity on the swim intervals? Do i swim 75m then rest 2:00 or swim 75 on a 2:00 min interval...
Alan Pamayo
on Friday, March 08, 2013 at 10:40 am
S-INT Ruck and S&C
Ruck 4x800m @55 lbs
4:37
4:31
4:33
4:36 ... Then had to go to work.

ME Bench Press 1 RM
215 lbs

Back Squat
5x225
5x245
3x275
3x285
3x295
1x315
1x335
Shane S.
on Friday, March 08, 2013 at 12:14 pm
CF Total
Did a totaling session today for strength to gauge where I am at at the end of my indoor season heading into outdoor. Last total was done 2/8/13, 1 month ago.

Squat - 365 (+30#)
Press - 170 (+/-0#)
Deadlift - 440 (+15#)
--------------------
Total - 975 (+45#)
Kaitlin
on Friday, March 08, 2013 at 01:08 pm
RE:Swim repeats
Zach--
Swim 75m recover 2:00.
When the swim is on an interval it will read 100m on 1:45. The the wording of on or recover be your guide.
Brad Williams
on Friday, March 08, 2013 at 01:46 pm
3/8/13 WOD
Interval swim this morning. 400m Drills for warm-up (kick, arm lead, swim). 6 x 75- 1:25,1:23,1:23,1:22,1:24,1:22 min. 200m drill cool-down. Felt good for swim, smoothest I've felt and wasn't tired after intervals.

Strength shortly after. 155,155#/5 reps, 170,175,180#/3 reps, 195,205#/1 rep. Coulda went heavier but I focused on driving hips back and incorporating hamstrings more.

Indoor Tri tomorrow. Ready to compete for first time this year! Should be fun too.
Scott
on Friday, March 08, 2013 at 01:49 pm
13.1 & CFE Bike
CrossFit Open 13.1 WOD
100
Attempted 135# snatch x4, but failed.
Dropped to 95# and got 20 before time expired.

CF Endurance WOD
Bike: Repeats of 1:15 with intervals starting at 115% FTP and ramping up to 130% FTP (goal of 380 watts per interval) then recover 2:00 until form/pace deteriorates.
388-390-389-392-392-395-388-388-385-384-378-377
PLA
on Friday, March 08, 2013 at 02:07 pm
Day 175
Strength (Rx):

225 x 2
250 x 2
275 x 1
290 x 1
275 x 2
275 x 2

S&C (Rx):

365 x 5
375 x 5
385 x 3
395 x 3
405 x 3
420 x 1
440 x 1
Matt
on Friday, March 08, 2013 at 03:59 pm
Thanks
Thanks for the clarification, Kaitlin!
Brad Williams
on Friday, March 08, 2013 at 04:17 pm
Strength Exercise
I did Back Squats for my strength ex. I don't put that down earlier.
Jake Fisher
on Friday, March 08, 2013 at 06:22 pm
Daily Results
Kept getting interrupted to judge people for 13.1 tonight. So my training tonight got REALLY long... (4 hrs long) ugh! But felt pretty good all the way...

Run 400m Repeats, 2:00 Recovery
1st was mostly skill work & running w/ a jump rope = 1:30

Then a test run = 1:20

After some ankle SMR/ROM work = 1:15

Then another couple paced runs = 1:10 & 1:15

A little windy today, gusting to 30 mph -- so not as fast as possible.

Bench Press (ME) = 185#
>> 95(5),125(5),145(3),165(3),175,185F,185

Then the Back Squat WOD, made my focus "DE" w/ deep depth & a quick rebound out of the "hole" (went this route bc of my late night; I was at about my 3rd hr of being at the box training & judging) So...
>> 95(5),125(5),145(3),165(3),165(3)... Gased out! Ha! (Not for time; for form/technique)
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