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

Friday, March 29, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

ME: Power Clean

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


CFE STRENGTH & CONDITIONING WOD:

7 - 5 - 3 - 3 - 1 - 1 - 1

Deadlift

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 (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Bike (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Run (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Row (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Ruck (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Post sport, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Bike (SUN): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Run (THU): 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

Post sport, distances to comments.


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Comments (10)

Johnny
on Thursday, March 28, 2013 at 06:13 pm
S&C
How heavy percentage wise should we go to on the DLs?
KT
on Friday, March 29, 2013 at 05:13 am
WOD
ME: Clean
135x2, 145x2, 155x2 160x1, 165x1 (PR)

WOD: 5,3,3,1,1,1 (forgot 7 rep round)
225, 285, 295, 305, 315, 325 (fail attempt 1 and 2)
Alan Pamayo
on Friday, March 29, 2013 at 10:45 am
L-INT Run
Run 8x7:00
1.0M
.99M
1.0M
.99M
1.0M
1.0M
.975M
.97M
.97M
Alan Pamayo
on Friday, March 29, 2013 at 02:04 pm
S&C WOD
ME Power Clean 1RM
225 lbs

Deadlifts
7x275
5x295
3x315
3x335
1x355
1x365
1x375
PLA
on Friday, March 29, 2013 at 02:08 pm
Day 196
Strength(Rx):

155 x 3
185 x 2
215 x 2
230 x 1
255 x F, F
225 x 1, 1

S&C(Rx):

365 x 7
405 x 5
435 x 3
455 x 3
475 x 1
485 x 1
500 x 1
Chad Brinkley
on Friday, March 29, 2013 at 03:22 pm
Swim WOD
I didn't have the 2 hours I would need to do the swim WOD as programmed today. I did the following instead: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 50 (0:49), 15 second rest, 100 (1:44), 15 second rest, 150 (2:54), 15 second rest, 200 (4:02), 15 second rest, 200 (3:59), 15 second rest, 150 (2:57), 15 second rest, 100 (1:51), 15 second rest, 50 (0:50), 1:00 Rest, 200 Cool Down + Mobility.

I did the Open Games WOD 13.4 in the PM: 7:00, 3 Clean & Jerk @135, 3 Toes to Bar, 6 C&J @135, 6 TTB, 9 C&J @135, 9 TTB, 12 C&J @135. 48 REPS RX. This was rough since 135 is about 85% of my 1RM on C&J. Not a great score... on the upside, I can now say I have done Grace RX in under 7:00.
Brad Williams
on Friday, March 29, 2013 at 03:36 pm
3/29/13 WOD
Interval swim this morning. Started with a 15 min. spin to warm-up. Did 4 x 7 min./7,6,5, cool-down. 375yds, 380yds, 375yds, 365yds. Felt myself start to break after the fourth set. I wish I would have paced all the ints. like the fourth because I was tired, but not drained. If I woulda did that I could've gotten in another set or two. Happy with results though. 200yd cool-down after.

Strength & conditioning this afternoon. Deadlifts- 165#, 185#, 205#, 225#, 240#, 250#, 275#. Did version of yesterday's Crossfit Football WOD after. 5 sets of 3 200# Back Squats and 5 20 inch Box Jumps. Rested as needed. Happy to get some heavy lifting in this afternoon.

Mobility after WOD, long run tomorrow with some friends. Sparty On!!
AndersI
on Saturday, March 30, 2013 at 04:28 pm
L-INT Run
8x7 min
1,75 km
1,61 km
1,62 km
1,5 km
1,49 km
1,53 km
1,52 km
1,29 km
Sharpe
on Thursday, April 04, 2013 at 06:53 am
How much rest is betwen sets of DL's?
Kaitlin
on Thursday, April 04, 2013 at 11:11 am
Sharpe--
Athlete picks the rest.
2:00 is the most usually between sets.
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