W.O.D.: I S-INT Day 1 Week 12

Monday, March 25, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

DE: Box Squat 10x2 on :45 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

San Francisco Crippler

30 - Back Squats (BW)

Row 1k

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): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Bike (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Run (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Row (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Ruck (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on 55-75# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Bike (WED): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Run (MON): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

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


CrossFit Endurance Seminar at CrossFit Essentials


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (15)

Dan D.
on Monday, March 25, 2013 at 09:58 am
S&C WOD
As rx'd: 6:09
Steph
on Monday, March 25, 2013 at 10:24 am
Help
First day of CFE so if someone could help that would be awesome. 45 on/2 off, 45on/1:45 off does this mean max effort in the on period? So I'm doing 3 intervals today?
Kaitlin
on Monday, March 25, 2013 at 11:15 am
RE: Help
Steph--
Those are the first 3 intervals. Continue to decrease the recovery time to :15 seconds recovery on the last one.
Warm up, drill work, and cool down as well.
Don
on Monday, March 25, 2013 at 12:15 pm
Confused?
For the endurance WOD, is it just those 3 intervals ( :45 on / 2:00 off, :45 on / 1:45 off, :45 on :15 off, :45 on or do we continue to work our rest time down from 1:45 off to :15 off? (i.e 1:30 off; 1:15 off; 1:00 off and so on)
Alan Pamayo
on Monday, March 25, 2013 at 01:06 pm
S&C WOD
DE Box Squat (12") 10x2 @220 lbs

WOD RX'd (Back Squat @195 lbs)
6:36
rds
on Monday, March 25, 2013 at 01:41 pm
Endurance WOD
C2 Rower: 2095 total meters (9 - :45 Rounds)

Nasty little WOD.
Scott
on Monday, March 25, 2013 at 01:59 pm
My WOD
Box WOD
OHS @135×1 – PR!
7 Strict Pullups (more or less)
14 Pistols (post assist)
21 V-Ups
5 +7,10 rounds

CF Endurance WOD
It takes me about 45secs to swim 50y, so I changed the WOD just a bit.
Swim: 50y on / 2:00 off, 50y on / 1:45 off, … 50y on :15 off, 50y on
48-47-46-45-45-46-46-47-47secs
1500 yards total with skills and drills
Scott
on Monday, March 25, 2013 at 02:04 pm
Answer for confused
Decrease rest interval by 15 secs each time. You will have a total of 9 intervals followed by decreasing rest between each one. The last one or two really sucks!
jeremy S
on Monday, March 25, 2013 at 03:31 pm
SI rowing/bike
Mate Jake and I did SI 45:2.00 etc jake on rower and me on wind trainer in garage- worked really well was a pretty tough workout actually!!
Rower -jake : 2960m
Bike - jeremy: cadence didn't drop below 95rpm
Brad Williams
on Monday, March 25, 2013 at 04:04 pm
3/25/13 WOD
Interval swim this morning. 500 meter drill warm-up (kick, skull, arm lead, swim, pull). 45 sec. Int series- 45,46,47,46,47,46,46,47,45m. 200 meter drill down. Once I got under a minute recovery it was hurting.

SF Crippler Shortly after. 165lbs. for Squats- 7:24 min. Hamstrings have been sore all day from this.

1 hour endurance bike after school along with mobility. Hard training day today.
Heather
on Monday, March 25, 2013 at 04:39 pm
RE: Confused?
I believe it means to subtract :15 off of each rest.
Ernie
on Monday, March 25, 2013 at 05:24 pm
Horrific
Box crossfit this morning and tonight Endurance workout.

This workout is horrific. The last 45 - 30 - 15 seconds recovery are so short when you try to go all out for 45 seconds.
Thank you ! :)
Chad Brinkley
on Monday, March 25, 2013 at 05:36 pm
SWIM WOD
I did a modified version of the three sport Swim WOD this AM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 50 TT with 2:00 Rest (Time was 0:41), 50 TT with 1:45 Rest (Time was 0:38, PR), 50 TT with 1:30 Rest (Time was 0:40), 50 TT with 1:15 Rest (Time was 0:40), 50 TT with 1:00 Rest (Time was 0:41), 50 TT with 0:45 Rest (Time was 0:41), 50 TT with 0:30 Rest (Time was 0:43), 50 TT with 0:15 Rest (Time was 0:43), 50 TT (Time was 45), 2:00 Rest, 400 Cool Down + Mobility. The last few intervals were really painful.

I did the local S&C WOD in the PM:
Strength: 20 minutes - on every even minute perform 1 Power Snatch, on every odd minute perform 7 Reverse Burpees (aka Ninja Roll Ups). Snatch Weights were (75, 95, 105, 115, 125, 125, 135, 135, 140 PR, 140)

Conditioning: 12-9-6-3 REPS for time of SDHP @ 105, Hang Power Snatch @105, Lateral Burpee Bar Overs. Time was 9:11 RX.

Good Day. PR on the 50 yard swim... PR on the Power Snatch!
Jake Fisher
on Monday, March 25, 2013 at 07:05 pm
Daily Results / Wrecked
My groin & inner thighs/hammies are absolutely wrecked from my Saturday SOF testing/training. 200+ weighted squats (even though they were mostly light = 95#) ... Today was suffering with muscle spasms in my groin = HORRIBLE!

No Back or Box Squats for me today. I tried, but locked up my groin. I also tried to row -- that ended quickly too... in less than 250m I was curled up on the ground groping myself, LOL!

I was able to do some heavy Push Presses today 3x3 before tackling GI Jane...

Push Press 3-3-3
>> 95(8)-135(3)-145(3)-155(3)

GI Jane aka 100 Burpee Pullups
= 10:31 Rx'd
KT
on Tuesday, March 26, 2013 at 04:51 am
wod
Box Squat @ 135# (arbitrary weight)

S&C: 6:35 rx, 175# (2:33 for squats)
Comments are closed for this post.