W.O.D.: I L-INT Day 2 Week 11

Tuesday, March 19, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD:

2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2

Power Clean

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 (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 Team CrossFit Solafide, at the Tom King Half Marathon

32 Members competed and 15 were first time half-marathoners


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Comments (17)

CAH
on Tuesday, March 19, 2013 at 06:56 am
WOD
155-155-155-175-175-185-185-185-185-205

Got comfortable before going up.
Alan Pamayo
on Tuesday, March 19, 2013 at 07:41 am
L-INT Ruck
Ruck 4x7:00 @58 lbs
1.23km
1.17km
1.17km
1.14km
gil
on Tuesday, March 19, 2013 at 09:57 am
interval
WHAY YOU STOP DOING interval training like nomber*nomber ?
Kaitlin
on Tuesday, March 19, 2013 at 10:44 am
RE: Interval
Gil--
The interval is time based not distance based today. Every athlete's technique breaks down at different place based on different factors such as technique/pace/intensity. Other impacting factors on # of repeats completed are goals, race/event training for etc. When an athlete's technique begins breakdown the wod needs to end to prevent injury.
Alan Pamayo
on Tuesday, March 19, 2013 at 10:51 am
S&C WOD
Power Clean 10x2
185
195
200
205
210
215
220
220x1
215
215
Geoff S.
on Tuesday, March 19, 2013 at 11:05 am
Endurance
Just the endurance WOD today...

7 on x 3 intervals, distance in miles: .84, .86, .78
Tim Rust
on Tuesday, March 19, 2013 at 11:29 am
S&C Workout
Power Clean 10X2

135
135
155
155
185
185
185
195
195
205x1
gil
on Tuesday, March 19, 2013 at 11:45 am
interval
Ok. thank you.
PLA
on Tuesday, March 19, 2013 at 02:07 pm
Day 186
S&C (Rx):

135
165
175
185
195
205
215
220
225
230
Scott
on Tuesday, March 19, 2013 at 02:50 pm
My WOD
Box WOD
HBBS 195#x2, 185#x3
3 rounds for total reps of:
90 sec. max effort Power Cleans w/95#
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest
152 reps

CF Endurance WOD
Bike: Repeat 7:00 on @ >102% of FTP (315 watts) and 7:00 off, until form/pace deteriorates.
317w-320w-317w-306w
Brad Williams
on Tuesday, March 19, 2013 at 04:01 pm
3/19/13 WOD
Interval run this morning. 14 min. warm-up (pace, drills, dynamic stretching, sprints). 3x7min./7rec.- .91, .91, .88. 10 min easy run/drill cool-down. 25 mph wind with 40 mph gusts made this brutal. Did the int. on a 1/2 mile out and back with a hill to start and into wind then with wind and hill at end. Going into wind with hill to start beat me up and sprinting up hill at end finished me off. Glad I did it this way and will be stronger in the end.

Made up my own S&C shortly after run. 50-40-30-20-10 reps of Push-Ups, Superman Ext.- 8:24 minutes.

30 min. spin after school helped relieve leg soreness too. Also stretched through day and did muscle smashes after ride.
Jake Fisher
on Tuesday, March 19, 2013 at 04:55 pm
Daily Results
Run 7:00 ON / OFF
1.2 M - with the 30 mph wind
0.9 M - against the 30 mph
>> started 3rd interval but wind picked up to gusting over 35 mph and sand/dirt was blasting me, so I stopped. Yay Nebraska!

Power Clean 10x2
95-125-145-145-165-165-165-185...
>> Interrupted and paused for 20 mins, went back to finish but lost my drive & muscle memory :(
Skylar T
on Tuesday, March 19, 2013 at 05:03 pm
WOD + RUCK interval
Ruck @55pnds
6x7:00

WOD
135,140,145,150,155,160,165,165,170,180x1
Chad Brinkley
on Tuesday, March 19, 2013 at 05:52 pm
Bike WOD
I did the 3 Sport Bike WOD today in the PM: Warm Up + Drills, 4 x 7:00 On, 7:00 Spin/Rest (Distances were roughly 2.5 miles per interval). Mobility afterwards.

I did the local S&C WOD in the AM:
Strength: 5x1 of the following complex - Deadlift, Hang Clean, Hang Squat Clean (95, 115, 125, 135, 135) - I decided to focus on form today and not push the weight too high.

Conditioning: 3 Rounds for time - 6 Bar Facing Burpees, 9 KB SDHP @100, 12 Push up, 15 Hang Clean @115, 18 Wallballs (20 LB to 10'), 21 Sit Ups (Time was 12:42 RX).
KT
on Tuesday, March 19, 2013 at 06:48 pm
wod
Squat Clean 10x2
135, 140, 145, 150, 155, 160, 165, 170 (PR), 175 (PR), 180 (PR), 185x1 (PR), 190 (failed squat)
Burk
on Wednesday, March 20, 2013 at 07:42 am
7:00/7:00
Run

1.12 mi
1.14 mi
1.15 mi

Had somewhere to be this morning so couldn't finish it out. May. Have had 1 or 2 more in me.
Krusty505
on Thursday, March 21, 2013 at 05:35 am
Sworkit
2.5 mi run

Sworkit 20:00

2.5 mi run
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