W.O.D.: I S-INT Day 1 Week 10

Monday, March 11, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

ME: Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

As Many Round As Possible In 10:00 of:

5L / 5R - Dumbbell Snatch (55/35)

20 - Double Unders

Post number of rounds 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 :60 on, :60 off, until form/pace deteriorates

Bike (TUE): Repeat :60 on, :60 off, until form/pace deteriorates

Run (TUE): Repeat :60 on, :60 off, until form/pace deteriorates

Row (TUE): Repeat :60 on, :60 off, until form/pace deteriorates

Ruck (TUE): Repeat :60 on, :60 off, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat :60 on, :60 off, until form/pace deteriorates

Bike (MON): Repeat :60 on, :60 off, until form/pace deteriorates

Run (TUE): Repeat :60 on, :60 off, until form/pace deteriorates

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


CrossFit Endurance Seminar at CrossFit Easley


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Comments (10)

Chris Biles
on Monday, March 11, 2013 at 08:20 am
S&C
ME Dead- 405#- 10# PR

Cond- 5 rnds plus 10 snatches
Scott
on Monday, March 11, 2013 at 10:11 am
WOD and Swim
Box
Strength
1×20 Back Squat@160#
WOD
Row 1K
30 Burpee Over-The-Box Jumps (24)
30 T2B
30 Push Jerks (95#)
14:56

CF Endurance WOD
Changed it up a bit so I had even distances each time.
Swim: 50y with recovery time equal to work time. Repeat until form/pace deteriorates.
0:49-0:49-0:48-0:48-0:48-0:47-0:47-0:48-0:46-0:47-0:47-0:46-0:47-0:48-0:48-0:49
16 rounds with a new 50y PRx2!
1300 yards total with skills and drills.
Geoff S.
on Monday, March 11, 2013 at 01:29 pm
Monday and back to it...
ME: Deadlift @ 325#, 20# PR

S&C: Given that I don't have dumbbells and can't do double unders, I did some subbing for this one.

AMRAP10:
10 power snatches @ 95#
20 box jumps @ 18"

4 rounds total
PLA
on Monday, March 11, 2013 at 02:23 pm
Day 178
Strength (Rx):

405 x 2
455 x 2
485 x 1
530 x 1 PR!!

All time PR at record low bodyweight (186lb). Chasing 3X BW now. Feeling awesome!

S&C (Rx): 8 rounds
Brad Williams
on Monday, March 11, 2013 at 03:50 pm
3/11/13 WOD
Interval swim this morning. 600m Drill warm-up (kick, swim, 6-3-6, arm lead, one arm pull w/ board). 13 x 1 min./1 rec. Didn't stop for rest interval slowed down speed. Did interval set till I got 1000m. 600m Drill cool-down.

Endurance bike ride after school for 1 hour. Didn't have time to get the S&C WOD in this AM because I did a longer swim. Mobility work after bike today.
Krusty505
on Monday, March 11, 2013 at 05:04 pm
Run-JT-Run
AM 2.5 mi run 8:30 pace

JT 21-15-9 (15-12-9)
Handstand Push-ups(progressions)
Ring Dips (progressions)
Push-ups
Absolutely BRUTAL! Had to break some of the sets up, unfortunately, but that’s all I had.

8:50

PM 2.5 mi run 8:36 avg pace for the day
Alan Pamayo
on Monday, March 11, 2013 at 05:09 pm
S&C WOD
ME Deadlift 1 RM
395 lbs

WOD (1.5 Pood Kettlebell Power Snatches)
6 Rounds + 8 KB Power Snatches (5L/3R)
Jake Fisher
on Monday, March 11, 2013 at 05:42 pm
Daily Results / Life PR in DL
Deadlift (ME) = 405# PR! (+5#)
>> 135(8),225(6),315(3),365(2),395F,395,405. Life PR!!

WOD from Saturday:

4 RFT of:
400m Row
25 Med Ball Cleans, 20# Wall Ball
= 13:18 Rx'd
Chad Brinkley
on Monday, March 11, 2013 at 06:01 pm
Run WOD
I did the 3 Sport Run WOD today in the PM: 400 Warm Up + Drills; 12 x 1:00 on, 1:00 off (got to roughly 300 meters on each interval); 800 Cool Down + Mobility.

In the AM, I did the local S&C WOD:
Strength: 20:00 to find a 1RM of the following complex - 2 Tap and Go Power Cleans, 2 Front Squats, 2 Should to Overhead (95, 105, 115, 125, 135, 145)

Conditioning: 5 Rounds for time of 30 Air Squats, 20 Pull Ups, 10 Push Press @115. Time was 15:55 RX.
Jason Dickenson
on Friday, March 15, 2013 at 08:16 am
S&C
S&C
RX-7 rnds +3
Comments are closed for this post.