W.O.D.: I L-INT Day 1 Week 11

Monday, March 18, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

ME: Shoulder Press

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time:

25 - Wall Balls

50 - Double Unders

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 7:00 on, 7:00 off, until form/pace deteriorates

Bike (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Row (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 7:00 on, 7:00 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 7:00 on, 7:00 off, until form/pace deteriorates

Bike (MON): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

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


CrossFit Endurance Seminar at CrossFit Mayhem

CrossFit Endurance Seminar at The Cell CrossFit


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Comments (10)

Dave
on Sunday, March 17, 2013 at 07:46 pm
Mobility WOD
what happened to the Mobility WOD link on the side?
Shane S
on Monday, March 18, 2013 at 06:03 am
31813
Strength: HB Back Squat 5x5 @ 225#
S&C WoD: 21-15-9 Clean (115#) and Dips >>> 7:17

First time HBBSing in a long time, really felt in my quads. As a track athlete I imagine I'm rather post-chain dominant so doing these will help balance things out. WoD was brutal, kind of leery doing Oly lift in such high rep range but I did it conservatively and hit my form for every rep and didn't let it break down. Dips were unbroken for the 21 and 9 sets. First time I've ever felt like throwing up after a workout.

First official practice of outdoor season tonight
Alan Pamayo
on Monday, March 18, 2013 at 10:59 am
S&C WOD
ME Shoulder Press 1RM
145 lbs

WOD RX'd (Wall Balls @20 lbs)
7:40
Jason
on Monday, March 18, 2013 at 10:59 am
WOD
S&C - 12:00 - Burner
S - ME: 115#. Did this after the S&C so shoulders were a little toasty.
Geoff S.
on Monday, March 18, 2013 at 12:33 pm
Monday, Monday...
Did the CFE ME and the WOD from Main Site today.

ME: 145#, matches previous PR

C&J 3-3-2-2-2-1-1-1-1-1: 135, 135, 155, 155, 155, 165, 175, 185, 195, 135
PLA
on Monday, March 18, 2013 at 02:18 pm
Day 185
Strength (Rx):

135 x 5
165 x 2
175 x 2
175 x 2
175 x 2
165 x 2

S&C (Rx): 8:19*

* Had to hold back to keep from aggravating neck strain that happened during last Monday's wod's double unders.
Brad Williams
on Monday, March 18, 2013 at 03:57 pm
3/18/13 WOD
Interval swim this morning. Started swimming for warm-up, felt good and kept going, but faded on interval #3. 3 x 7min./7 Rec.- 341m, 339m, 335m. Did 150m drill work during recovery and 400m cool-down. Still having a hard time keeping hips up and that is destroying me. I've never had that issue before. Ever since I started rotating and gliding more it has been a problem. I've followed some of the advice from athletes on here and still having the same problem. Any advice would be great. I'm going to start adding in Superman, Back Ext., Glute Ham Curls, and Good AM's to help with back and glutes more because I think that may be my weakness.

Strength after the swim this morning. Shoulder Press- 120#/3 sets/3 reps. 130#/3 sets/2 reps. Upper body strength has gone done significantly with more endurance training. Gonna try to maintain as much as possible

1 hour endurance Bike and Mobility after school. Pretty hard training day today, but glad to get through.
Jake Fisher
on Monday, March 18, 2013 at 04:33 pm
Daily Results
7:00 Row = 1895m

Shoulder Press (ME) 130# (+5# PR)
>> 95(6),115(4),125,125,125,130 PR!

WOD = 6:44 Rx'd (20# WB)
>> Felt all the gluten I consumed over the weekend! But a great WOD to follow Shoulder Press (ME)
Chad Brinkley
on Monday, March 18, 2013 at 05:57 pm
Swim WOD
3/17: I did the 3 Sport Bike WOD in the AM. 15K Tempo ride in 30:28 minutes. Followed up with Strength and Conditioning Recovery as well as plenty of mobility work.

3/18: I did the 3 Sport Swim WOD this morning. I needed a low impact sport to help my body unload after this weekend. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 2 x 7 Minutes with 7 Minutes Rest (Distance was roughly 375 for each interval), 300 Cool Down + Mobility.

In the PM, I did the local S&C WOD:
Strength: 9 x 1 Power Snatch, 3 Overhead Squat (45, 65, 75, 85, 95, 105, 115PR, 125PR, 135PR) Previous 3 Rep Max on OHS was 105!

Conditioning: 15 Minute AMRAP of 12 Overhead Squat @95, 9 KB Swings @ 55, 6 Chest to Bar Pull Ups. Score was 5 Rounds + 12 OHS + 9 KB Swings RX. Forearms are toast!
Skylar T.
on Monday, March 18, 2013 at 08:56 pm
3/18 WOD
AM:Run 7 on/7 off
Did 6 rounds running and 6 rest
Had light ruck on around 7-8 pounds

PM:ME press got 120
the WOD didnt time it but I subbed wall balls for thrusters
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