W.O.D.: D Long Intervals

Day 2 Week 1
Friday, January 13, 2012 • EnduranceD Cycle, Endurance, Long Intervals

STRENGTH:

a) DE: Box Squat 12 x 2 @ 55% of 1RM on 1:00

b) DE: Bench Press 12 x 2 @ 55% of 1RM on 1:00

Post loads to comments. 5-10 minutes rest then CFE S&C WOD.


CFE STRENGTH & CONDITIONING WOD: 

"Jackie"

For time:

Row 1000m

50 Thrusters, 45 pounds

30 Pull ups

Post time to comments.


ENDURANCE:

3+ Hours Before or After CFE Strength & Conditioning WOD

Choose ONE of the following sports:

Lactate Shuttle

Swim (SS Thu, 3S Fri): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SS Thu, 3S Sat): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (SS Thu, 3S Sun): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Perform each set at just short of maximal effort. Post sport and distances to comments.

 


 

Troy Patterson, Ironman Florida


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Comments (53)

JMac
on Thursday, January 12, 2012 at 12:00 am
Thank you to all for your patience with the site. As you can tell, there were some technical issues.

To answer a big question: yes, we will be providing access to the WOD archives. We're still working on getting that done on the back end of things. But it is coming.
Joel
on Friday, January 13, 2012 at 12:00 am
Rows
What is a sub for rows?
Daniel Smith
on Friday, January 13, 2012 at 12:00 am
Row?
So for my row can I run 800 meters??
sdruss00
on Friday, January 13, 2012 at 12:00 am
Friday the 13th
DE: A-135# B- 135#
S&C: "Jackie"- 13:05 (subbed 100x 45#SDHP for 1000m Row)

??Are the older posts/comments etc.. going to be back? The site is/was my log. :)
neebs
on Friday, January 13, 2012 at 12:00 am
question
I was wondering if we need to do anything special for the a and b strength work out.
neebs
on Friday, January 13, 2012 at 12:00 am
question
I was wondering if we need to do anything special for the a and b strength work out.
Dick D
on Friday, January 13, 2012 at 12:00 am
Looking for the 12 week beginner template that someone posted quite a while back on the forum. Since the switch to the new website I haven't been able to access the forum at all. Is it my browser or is this something that is still being ironed out? The new site looks great by the way. Looking forward to the upcoming multisport season here in Texas.
KD
on Friday, January 13, 2012 at 12:00 am
Question
12 set with 2 reps, correct?

What's a good sub for the 1000m rows? I know that 100 SDHPs would the recommended, but when I've done these in the past, I hit muscle failure before cardio exhaustion. Seems like a bike or run would be a better sub, but how far? Thanks in advance.
TriFOOL
on Friday, January 13, 2012 at 12:00 am
Great site update
Andy
on Friday, January 13, 2012 at 12:00 am
WOD Archive
Is the WOD archive calendar no longer available? I can't get back to mid-October for C workouts? Or am I not looking in the correct location?
KD
on Friday, January 13, 2012 at 12:00 am
Question
12 set with 2 reps, correct?

What's a good sub for the 1000m rows? I know that 100 SDHPs would the recommended, but when I've done these in the past, I hit muscle failure before cardio exhaustion. Seems like a bike or run would be a better sub, but how far? Thanks in advance.
Andy
on Friday, January 13, 2012 at 12:00 am
WOD Archive
Is the WOD archive calendar no longer available? I can't get back to mid-October for C workouts? Or am I not looking in the correct location?
Jake Fisher
on Friday, January 13, 2012 at 12:00 am
Daily Results
STR: a) Box Squat (DE) Rx'd
155 on bar + 2-25# bands on bar & rack -- totaling 205# at top of squat; exploding up from sitting position on box

b) Bench Press (DE) Rx'd
75# on bar + 2-25# bands on bar & rack -- totaling 125# at the top of the press; explosive movements

Jackie = 6:20 Rx'd (-1:00 PR!)
^Felt awesome! The broken sets of Jackie from a couple months ago really made this PR happen; I knew I could push harder than before & how to "game" this workout.
StacyF
on Friday, January 13, 2012 at 12:00 am
Swim
Since I am preparing for tri season, I modified the WOD.
WU (400y) 2x200 (50ez,100build, 50hard @ 3:30
Main (1100y) 5 X 200 @ 3:45
100 kick
CD (300y) 2x150 ez-mod @ 2:45
Total time: 33:05 PR on a day I was not feeling it before I dove in.
CFE S & C WOD tonight
Erik
on Friday, January 13, 2012 at 12:00 am
Archives?
Where are the archives? I was doing the cycle that started Oct 17.
JMac
on Friday, January 13, 2012 at 12:00 am
RE: Question
KD, 100 SDHP is NOT a good sub for a 1000m row.

800m run is a much better and far more applicable sub.
JMac
on Friday, January 13, 2012 at 12:00 am
RE: WOD
Off is complete rest - not active rest. We sometimes program active rest but not all the time.

Also, please see my comment at the top. We are working on getting the archive up.
Alan Pamayo
on Friday, January 13, 2012 at 12:00 am
DE Box Squats 12 x 2: 185 lbs + 1" bands

DE Push Ups (can't bench press) 12 x 2: 40lbs

WOD as RX'd: 8:29 (Row complete in 3:47)
Sam
on Friday, January 13, 2012 at 12:00 am
How cool is that? Did Jackie at the box yesterday: rx'd 11 mins flat.
DE squats @125
DE bench @105
Row the shuttle at the box tonite
Aaron Reynolds
on Friday, January 13, 2012 at 12:00 am
12 x 2 = 12 sets or 12 reps? 2 reps makes no sense with 1 minute to complete the set and rest. Takes 2-3 seconds to complete 2 reps @ 55% of Max rep.
Julie
on Friday, January 13, 2012 at 12:00 am
love
Love the new site! Great job as usual guys. Just anxious to get the archives and forum back....
Daniel Smith
on Friday, January 13, 2012 at 12:00 am
CFE morning
Holy smokes! Ran a 5 mile fartlek this morning....one minute HIT one minute slow jog. I wanted to cry at the end but was pleased to be finished. Finished it off with three hill sprints. Need major work on my hills. Have a 10k coming up and really looking forwArd seeing my results due to CFE. Can't wait to do the WOD. I love bench work and squat work.
KD
on Friday, January 13, 2012 at 12:00 am
Results - KD 011312
DE:
A - 12x2 Box Squats 155#
B- 12x2 Bench Press 125#

S&C: "Jackie"- 9:00
subbed 1 mile Stationary bike with 8/20 resistance for 1000m Row.
Aaron Reynolds
on Friday, January 13, 2012 at 12:00 am
12 x 2 = 12 sets or 12 reps? 2 reps makes no sense with 1 minute to complete the set and rest. Takes 2-3 seconds to complete 2 reps @ 55% of Max rep.
David
on Friday, January 13, 2012 at 12:00 am
love the new look
didn't get to the workout, yet. this damn work thing keeps getting in the way. I love the look of the new site.
Enoch Pitzer
on Friday, January 13, 2012 at 12:00 am
WOD
JMAC the new site looks good.
5x3 back squat. 135-155-185-205-185. HSPU skill work will be my homework.
D Craig
on Friday, January 13, 2012 at 12:00 am
STRENGTH:
I did back squat instead of box squat.

Squat: 185lbs
Bench: 135lbs

Jackie as rx'd
9:54
Jack Cotton
on Friday, January 13, 2012 at 12:00 am
WOD
51/M/5'9"/51
Squat= 175
Bench= 145
(both were too lite I did 55% Max)

Jackie= 8:51
Jack Cotton
on Friday, January 13, 2012 at 12:00 am
WOD
51/M/5'9"/51
Squat= 175
Bench= 145
(both were too lite I did 55% Max)

Jackie= 8:51
Jack Cotton
on Friday, January 13, 2012 at 12:03 pm
WOD
51/M/5'9'/175
squat=175
Bench=145

Jackie= 8:51
Ron Watford
on Friday, January 13, 2012 at 12:13 pm
Jackie
11:48
Mike
on Friday, January 13, 2012 at 12:29 pm
Update + Swim
Nice update :)

Swim WOD today: 345m 420m 450m
It sucked so bad. My arms are still recovering from Wednesdays beating! :P
But the cool thing about my body is, it enjoys pain A LOT! :P So hormones running wild right now :P
Lon
on Friday, January 13, 2012 at 01:08 pm
WOD
Jackie = 9::40. 2nd time doing it Rx. 40 seconds faster than first time.
Will
on Friday, January 13, 2012 at 02:07 pm
WOD
A. 185# back squat
B. 225# bench press
Jackie as rx'd 8:16
VitekFire
on Friday, January 13, 2012 at 02:15 pm
Daily Results
Strength
Back Squat 12x2 @ 185lb
Bench Press 12x2 @ 155lb

S&C WOD
Jackie: 6:50 Rx'd
Sub: 800m Run (No Rower)

Endurance
1200m, 1400m, 1600m
Bryan
on Friday, January 13, 2012 at 03:20 pm
Row Substitute
What is a good substitute for the row? I would also like to know how to access the previous workouts.
Bryan
on Friday, January 13, 2012 at 03:20 pm
Row Substitute
What is a good substitute for the row? I would also like to know how to access the previous workouts.
Steve Muggridge
on Friday, January 13, 2012 at 03:31 pm
New look
Awesome job on the new site, the continuous insites, training tips, overall knowledge.....you guys rock!!!
Brad Williams
on Friday, January 13, 2012 at 04:26 pm
1/13/12 WOD
Interval swim this morning.
5 min.-245m, 6 min.-292m, 7 min.- 338m. Started to lose it on the last interval. These interval set always breaks me down the most. No S&C today because after school I went to my parents house for the weekend. Gonna try to hit the S&C tomorrow sometime. Great new look to the site!! Will the WOD's still be posted at 9 pm eastern time? Thanks for the info.
Kaitlin
on Friday, January 13, 2012 at 04:48 pm
Purpose of DE Sets
Aaron--Dynamic effort lifts involve moving a submaximal weight with maximal speed. The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method.
Increasing weight is not as important as increasing speed and rate of force development. (Synergy Athletics)
Jeremiah Green
on Friday, January 13, 2012 at 05:03 pm
WOD
I didn't know we could SUB 1000m row with 800m sprint. I completed Jackie with 100 SDHP because of the CF main site recommendation. I also completed the STR WOD with Military Press instead of Bench because I do not have a Bench. Should I do weighted push ups next time?

Str- Box Squat - 165lbs
Press- 115lbs

Jackie with SDHP Sub - 7:58
Boots
on Friday, January 13, 2012 at 05:45 pm
W.O.D
New to CF and CFE, still getting use to the exercises.

"Jackie" (first time)
12:24
Nubiaska
on Friday, January 13, 2012 at 05:53 pm
(SS Thu, 3S Fri) ??
Help!!
What does(SS Thu, 3S Fri)mean ??
StacyF
on Friday, January 13, 2012 at 06:27 pm
CFE S & C
Box Squat - 95#
Bench - 65#
WOD - 800m run, the rest Rx'd - 10:32
StacyF
on Friday, January 13, 2012 at 06:29 pm
CFE S & C
Box Squat - 95#
Bench - 65#
WOD - 800m run, the rest Rx'd - 10:32
sel marie
on Friday, January 13, 2012 at 06:49 pm
Took the day off.. tomorrow running half marathon. my legs are still sore from wed dead lifts.
Kaitlin
on Friday, January 13, 2012 at 07:46 pm
SS Thu, 3S Fri)mean
SS=single sport
3S= 3 sport/multi sport
The day is the day the wod is prescribed with each plan. Look at the workout legend from the about tab or in the FAQ to answer these types of questions.
wade
on Saturday, January 14, 2012 at 07:46 am
CFE s&c
Box Squat @75kg
Bench Press @55kg

"Jackie" as Rx'd 10:14
Matthew
on Saturday, January 14, 2012 at 12:03 pm
DE
What does DE stand for on the STRENGTH WOD?
Dangerous Brian
on Saturday, January 14, 2012 at 07:51 pm
DE/WOD
DE Bench@170
Box Squats@245
Jackie 13:50.. not too stoked on the wod time but the lifts felt great
Bryan
on Saturday, January 14, 2012 at 08:22 pm
WOD
DE Bench at 135
DE Squats at 185
Both felt very light and was really explosive in the lifts.

Jackie 7:03 (subbed bar rows for 1000m row)
neebs
on Sunday, January 15, 2012 at 07:50 am
daily results
Str: a) 200# for half 210# for other half
B) 180#
WOD: 11 min
Scott from the Lou
on Sunday, February 05, 2012 at 08:49 pm
Afternoon WOD
DE squat: 115

thinking knees out knees out.

skipped bench on accident.

Jackie: 8:53 first time ever.
Comments are closed for this post.