W.O.D.: I S-INT Day 2 Week 10

Tuesday, March 12, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD:

For Time:

50 - 40 - 30 - 20 - 10

KB Swing (1.5/1pood)

Box Jump (24")

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 :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.


Jeremy Kinnick and Nick Robles from CrossFit Kinnick


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Comments (14)

Chad A
on Monday, March 11, 2013 at 07:34 pm
Endorses
Just wondering what happened to all the links on the right side of the website for everything CFE endorses?
jeremy
on Tuesday, March 12, 2013 at 01:49 am
Rowing intervals -8
300
289
296
295
292
286
285
280 <20 so stopped here
Alan Pamayo
on Tuesday, March 12, 2013 at 04:14 am
S-INT Ruck
Ruck 6x0:60 @55 lbs
230m
235m
235m
230m
225m
215m
Scott
on Tuesday, March 12, 2013 at 10:20 am
WOD and run
Box
Strength
5×3 Squat snatches @ 70% – “go” every 90 seconds (75#x1 then 85#)
WOD
4 rounds for total reps of:
3 minute AMRAP of:
30 OHS (65#)
30 Double unders
Rest 2 minutes between rounds. MAX INTENSITY!
286 reps

CF Endurance WOD
Run: Repeat :60 on, :60 off, until form/pace deteriorates
0.18M-0.18M-0.18M-0.18M-0.18M-0.17M-0.17M-0.17M-0.17M-0.16M
10 rounds
Geoff S.
on Tuesday, March 12, 2013 at 01:32 pm
Endurance...
Footing was a little iffy after the surprise snow last night...plus I'm still a bit hesitant after busting it during a WOD a few weeks ago. Anyway, got the endurance done and planning on doing a modified S&C later this evening...subbing box jumps since I subbed box jumps for double unders yesterday! Yikes the complexity!!

Endurance (distance in miles): .14, .15, .14, .15, .14, .14, .14
PLA
on Tuesday, March 12, 2013 at 02:24 pm
Day 179
Run S-Int (Rx):

~30 min skills and drills

260m
290m
310m
270m
270m
260m

*Cadence ranged 95-101. No foot or lower leg pain. Hard recovery ratio for being so sore from yesterday.
ammulder
on Tuesday, March 12, 2013 at 03:14 pm
Today's Run
1min run:1min rest
I did 9 intervals (actually stopped because due to poor planning and an excess of coffee I desperately needed a bio break... sigh.) Don't have exact measurements but I think the first 3 were a little under 900m, the second 3 right around 900m, and the last 3 a little over 900m.
Jack
on Tuesday, March 12, 2013 at 03:18 pm
WOD
50-40-30-20-10 (DB swings, box jumps)

40# DB, 21" Box

24:32
Jack
on Tuesday, March 12, 2013 at 03:20 pm
My Crossfit Games Open 13.1 Video
Here is my video submission for 13.1

http://www.youtube.com/watch?v=rXT9OKc5KhA
Brad Williams
on Tuesday, March 12, 2013 at 04:07 pm
3/12/13 WOD
Interval run this morning. 14 min warm-up (pace, drills, sprints, dynamic stretching), 12 + 50 sec. 1 min./1 rec. I did a 5K in 24:50 jogging the 1 min. rec. That is how long it took me. 10 min. easy run and drill cool-down. 30 min. spin on the bike to loosen the legs.

Strength & conditioning after school. Made up my own since I wasn't gonna get back to the gym. 30-25-20-15-10-5 reps of 40lb DB Swings and Burpee Tuck Jumps- 15:55 min. That was hard. Mobility after. Good training day!
Chad Brinkley
on Tuesday, March 12, 2013 at 04:20 pm
Bike WOD
I did the 3 Sport Bike WOD this PM: 5:00 Warm Up + Drills; 16 x 1:00 On, 1:00 Rest (Distance was roughly .4 miles per interval), 4:00 Cool Down + Mobility.

I did the local S&C WOD in the AM:
Strength: 7x6 Turkish Get Up (3 Consecutive TGU on the right side, 3 Consecutive TGU on the left side) (20, 25, 30, 35, 40, 45, 55F)

Conditioning: For time... 50 1 Arm Russian KB Swings @55 (Alternating between L and R arm on each Swing), 20 Hand Release Push Ups, 35 1 Arm Russian KB Swings @55 (Alternating between L and R arm on each Swing), 35 Hand Release Push Ups, 20 1 Arm Russian KB Swings @55 (Alternating between L and R arm on each Swing), 50 Hand Release Push Ups. Time was 10:33 RX.
Jake Fisher
on Tuesday, March 12, 2013 at 05:05 pm
Daily Results
Couldn't run outside today, too cold & windy. It's suppose to be epic warm later in the wk, so I've moved my running day ;) Looking forward to 1:00 intervals tho!

WOD = 15:42 Rx'd

Then 30:00 of mobility & rest

Attacked the following:

5 RFT of:
5 / 5 DB Snatch, Single Arm 45# L, 20# R - bc of pulled muscle in my pec/delt
25 Double Unders
= 5:31
Alan Pamayo
on Tuesday, March 12, 2013 at 06:17 pm
S&C WOD
WOD RX'd
17:04

That one hurt.
MTevis
on Wednesday, March 13, 2013 at 05:02 pm
WOD
50-40-30-20-10
35#KB, 24"Box
21:16
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