W.O.D.: I S-INT Day 2 Week 12

Tuesday, March 26, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Round As Possible In 10:00mins of:

1 - Muscle Up

2 - Handstand Push Ups

30 - 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): :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.


Rachel Ragona,  CrossFit Southbay, set a PR of 3:17:05 at the 2013 LA Marathon then PR'd her 3RM DL and Cindy less than 24hrs later.


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Comments (10)

Alan Pamayo
on Tuesday, March 26, 2013 at 04:53 am
S-INT Ruck
Ruck @68 lbs
Total Distance: 1485m
Scott
on Tuesday, March 26, 2013 at 11:32 am
My WOD
Box
Strength
Back Squat: 1X8 @ 65% (125#) 1X8 @ 70% (135#), 1X5 @ 80% (155#), 1X5 @ 85% (165#)– go every 90 seconds
% based on 3 rep max

WOD – “Chief”
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @135#
6 Push-ups (hand release)
9 Air Squats
358 reps

Post WOD
An hour of yoga.

CF Endurance WOD
Bike: :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on
Targeting >140% of FTP (432 watts) for each interval.
460-497-473-470-463-465-448-438-361watts
Flamed out spectacularly on the last interval with only 15s of rest. This WOD hurt really bad!
David
on Tuesday, March 26, 2013 at 02:32 pm
10x2 @ 65% 205
9 rds

end wod later
Jake Fisher
on Tuesday, March 26, 2013 at 04:02 pm
Daily Results
I jacked-up my deltoid last night, so today was light...

Run WOD, 0:45 ON | 2:00 OFF (Decline) as Rx'd above = 1.1 M TOTAL on grassy, hilly trail.

I attempted the WOD, but no dice. The bouncing on the double unders killed my deltoid...

I did some single-arm KB swings at 35# & single-arm KB push press at 26#

My legs still feel trashed from Saturday's SOF training; and I seem to be getting a sinus infection or post-nasal drip as my throat is raw and I feel like crap.

Might need a full REST DAY tomorrow (from work too).
Brad Williams
on Tuesday, March 26, 2013 at 04:04 pm
3/26/13 WOD
Interval run this morning. 14 minute warm-up (pace, drills, dynamic stretching, sprints). 45 second Interval Series- .11,.12,.12.,.12,.12,.13,.13,.11,
.11. 22 minute easy run w/drills for cool-down. 30 minute spin right after to loosen up legs.

Strength & conditioning after school. 50-40-30-20-10 second/reps of Handstand Hold (feet on wall), Push-Ups- 9:24 minutes. My shoulders and triceps were on fire from this. Mobility work after that. Another hard day today. Interval run was desceptively hard. The hills at start, middle, and end with the little recovery added to the pain.
PLA
on Tuesday, March 26, 2013 at 05:08 pm
Day 193
Run S-Int (Rx):

Distance (m) / Cadence

190/93
210/103
220/105
210/102
190/101
210/102
200/100
190/100
180/96

* Getting over a cold but runs felt surprisingly good.
Jack
on Tuesday, March 26, 2013 at 05:31 pm
WOD
Modified muscle ups (feet on the floor) 5 rounds + 1 mu, 2 hspu, 9 du's

Scott I laughed at your post. You are right, it did hurt really bad. That 15 sec break was a tease. Round 1 I was thinking, this isn't bad, last round was thinking...I'm going to dieeeee
Chad Brinkley
on Tuesday, March 26, 2013 at 06:01 pm
Bike WOD
I did the 3 Sport Bike WOD this PM: 5:00 Warm Up + Drills; 0:45 TT, 2:00 Rest (distance was 0.31 miles), 0:45 TT, 1:45 Rest (distance was 0.31 miles), 0:45 TT, 1:30 Rest (distance was 0.31 miles), 0:45 TT, 1:15 Rest (distance was 0.31 miles), 0:45 TT, 1:00 Rest (distance was 0.31 miles), 0:45 TT, 0:45 Rest (distance was 0.31 miles), 0:45 TT, 0:30 Rest (distance was 0.31 miles), 0:45 TT, 0:15 Rest (distance was 0.31 miles),0:45 TT (distance was 0.31 miles); 9:45 Cool Down + Mobility.

I did the local S&C WOD in the AM:
3 Rounds of 7 Squat Clean Thrusters @115 & 21 KB Swings @55; 3 Rounds of 7 Pull Ups & 21 Box Jumps @24"; 3 Rounds of 7 Power Cleans @115 & 21 Hand Release Push Ups. Time was 21:03 RX. Squat Clean Thrusters were very slow today.
Alan Pamayo
on Tuesday, March 26, 2013 at 06:43 pm
S&C WOD
WOD (Muscle Up Sub: 3 C2B Pull ups/3 Ring dips; HSPU's were head to abmat)
7 Rounds + 2 Ring Dips
Krusty505
on Thursday, March 28, 2013 at 06:01 am
Sworkit
2.5 mi run

20:00 Sworkit core

2.5 run
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