W.O.D.: D Long Intervals

Day 1 Week 2
Monday, January 16, 2012 • EnduranceD Cycle, Long Intervals

STRENGTH:

Max Effort (ME): Push Jerk

Post loads to comments. 5-10 minutes rest then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

5-4-3-2-1 reps for time of:

Push Press, 155/115 pounds

Lateral Burpees

Post time to comments.


ENDURANCE:

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Single-Sport: OFF

Multi-Sport:

Swim: 4-6 x 2:00 TT, rest 4:00 between each effort

Bike: OFF

Run: OFF

Post distances to comments.


Programming Update:

The weekly Single-Sport (SS) and Multi-Sport (3S) templates have been updated to make each easier to follow and implement. The new template will also allow for (SS) and (3S) athletes to follow their respective programs better.

Single-Sport (SS) endurance workouts will be posted on Tuesdays, Thursdays, and Sundays.

Only one Multi-Sport (3S) endurance workout will be posted each day.

A sample Multi-Sport (3S) weekly template may look like this:

Monday: Swim Interval

Tuesday: Run Interval

Wednesday: Bike Interval

Thursday: OFF

Friday: Interval [Sport will vary]

Saturday: Interval OR Tempo [Sport will vary]

Sunday: Interval OR Time Trial [Sport will vary]

For athletes needing to plan out their weeks in advance, follow at least a week behind.


CrossFit Endurance Cycling Seminar, CrossFit Coronado


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Comments (69)

open_road
on Sunday, January 15, 2012 at 06:08 pm
question about cycles
What is the difference between Series A/B/C/D on the website? I've just started doing the workouts - is it alright to start with series D?
Kaitlin
on Sunday, January 15, 2012 at 06:41 pm
RE: Question about cycles
The cycles are different lengths of weeks. Some are 12, some are 8 etc. they will help with race preparation when someone is looking for a cycle to do as they prepare for a race for 12 or 8 or x amount of weeks before a race.
If you are new to CFE it would be beneficial to start with the 12 week program from the June Competitor. The past cycles will be linked on the site shortly
John
on Sunday, January 15, 2012 at 06:53 pm
Why no alternatives
I prefer to do my multipsport workouts on different days to those specified. Why are you no longer allowing people to make choices in their workout routine.
Matt
on Sunday, January 15, 2012 at 11:07 pm
Looking for opinions
Based on my family life having off or at least a shorter workout fits better on Mondays than on Thursdays. So I follow CFEa close as I can based on website except I do the past weeks "thursday" workout on mondays and then do mondays workout on thursday. I realize this doesn't give me a day of rest before long tempo/time trial workouts....but it works into my schedule. Just looking for thoughts or other ideas. Thanks!
AJ
on Monday, January 16, 2012 at 01:12 am
I Agree with John!
For those people who do not have access to pools everyday there needs to be flexibility!
Ryan
on Monday, January 16, 2012 at 01:16 am
Why no rowing option?
Why are you not doing a rowing option any more? Was no one doing it? I have been experimenting on myself with the combination of cross fit with rowing instead of the traditional rowing training methods. Could you please advise. Thanks
Kaitlin
on Monday, January 16, 2012 at 02:15 am
Why no alternatives
John-- You can change everything from a day to another day if needed. Follow the site a week or so behind which will allow you to do that.
Kaitlin
on Monday, January 16, 2012 at 02:17 am
Why no rowing option?
Ryan add 25 m to each 100 m in the run wod for rowing.
BC
on Monday, January 16, 2012 at 03:26 am
multi sport
I can follow a week behind but why? Why make it more difficult than it needs to be? Why not just put the workouts for multi-sport in there and allow people to choose the day they do the workout? Mon- Wed post the multisport workouts for those days. Thurs-off and Fri-Sun post those workouts. Getting to a pool every day is not an option for many. For gym workouts, running, etc. it is easier, but not the swimming portion. People have schedules that dictate they cannot go to a pool on a whim. Having the multi sport workouts available a few days ahead of time make it doable. Also its nice to do the strength and CFE strength workouts on the days they are posted as it allows people to post and share info real time and workout with other people. If one follows a week behind the schedule they don't get the ability to share info and do the same workouts.
O.T. Ingram
on Monday, January 16, 2012 at 04:30 am
Is this good enough?
I consider myself in pretty good shape but i think i am struggling at the olympic lifts. I am 29/M/165/69".

I did the Strength and S/C this morning and my ME for the push jerk was 175# for 2.

I had to lower the S/C weight to 135# and finished in 4:36.

doing 3S so i will swim after work.
Justin
on Monday, January 16, 2012 at 04:54 am
re: multi sport
BC: Following a week behind should be easier than reading it that morning or the night before. This way, you can build your training schedule early and plan....especially if you have to determine which day to use the pool, etc. Also, not only does this still afford the ability to share info, but now you can read a weeks worth of posts about it before conducting the WOD if you choose.
Ryan Janus
on Monday, January 16, 2012 at 06:09 am
From the CFE FAQ page
Maybe this will answer your questions: "Workouts will post on a 7 day schedule as if it were a single sport (SS) or multi sport (3S) athlete w/ the ability to do one short interval (SI) per week and one long interval (LI) per week per sport and or an added Stamina (Tempo/TT) on Saturday and or Sunday. Each sport will be labeled as to which day you should follow. This is how most athletes (novice to pro) are training following this program. Feel free to mix it back up any way you like. You will not offend us."
VitekFire
on Monday, January 16, 2012 at 06:10 am
Daily Resluts
Strength
155x2, 185x2, 205x2, 225x1(F, 225x1

S&C WOD
1:32 Rx'd (From Ground, No Rack)
VitekFire
on Monday, January 16, 2012 at 06:11 am
Daily Resluts
Strength
155x2, 185x2, 205x2, 225x1(F), 225x1

S&C WOD
1:32 Rx'd (From Ground, No Rack)
M Cowles
on Monday, January 16, 2012 at 06:12 am
Why all the bitching?
C'mon people, stop bitching. If you want personalized training hire a personal trainer. One of the great things about CF and CFE is that it is totally adaptable and scaleable. Just figure out how to make it work for you and quit complaining, remember this is a free site.
Cory Peden
on Monday, January 16, 2012 at 06:44 am
Swim sub
I agree with Cowles. I do have a question for anyone that does not have the resources to swim like myself. What do you guys do for a sub for simming on a day like today? My thoughts were to use an old long interval workout for running or biking but wasn't quite sure if that was correct. Thoughts?
Travijf
on Monday, January 16, 2012 at 06:49 am
Why?
I know Crossfit and CFE workouts are supposed to be constantly varied but why does the website have to be? I know it's a free service and I appreciate that but a little consistency in the presentation would be nice. And where did the rowing wod go? You tried to take that away last time the website was changed. I don't have access to a pool but I have a C2 rower so I always subbed the rowing wod for the swimming wod. Crossfit mainsite and Crossfit Football don't both have a very user friendly website that gets the information across easily why cant Crossfit Endurance follow suit?
Kieran
on Monday, January 16, 2012 at 07:21 am
I'm with the whiners
I can appreciate why it's been changed with the regular confusion of newcomers, but I like people keeping their WODs within a couple days of programmed.

This comments section is our white board. Seeing results of our fellow athletes a day or two early or late is still useful. I think having a bunch of people following a week or more behind hurts the usefulness.

May I suggest that for each 3 day period you list what the latter 2 sports will be underneath? Where you have "Programming Update" today you could add a "Future WODs" section. That should keep the Rx clear for newbies and give freedom for individuals to adjust on the fly.
Jeff
on Monday, January 16, 2012 at 07:26 am
Thank you.
I like the simpler format. Thank you CFE
Daniel Smith
on Monday, January 16, 2012 at 07:36 am
Swimming
Rough swim this morning. Worked on some Pose Swimming techniques, then 6X200 minutes. really focused on form and so only got a little over 100 meters each interval. Then work on my HIT 5X50 meter repeats. Looking forward to the WOD, ill try to work on my pose running a little as well.
David
on Monday, January 16, 2012 at 07:51 am
I thank you too
Your format is great. I appreciate your time and effort in what you are doing.
Dan
on Monday, January 16, 2012 at 08:19 am
Why no rowing option?
The substitution of adding 25m to each 100m in the run WOD works well for short intervals, but not for long intervals and time trials. Go back through the archives and you'll see that this substitution usually isn't used at these distances. I will miss the rowing WODs.
JMac
on Monday, January 16, 2012 at 08:38 am
RE: Rowing
All, just a heads up the rowing WOD has not gone anywhere. It will be posted Tuesday, Thursday, and Sunday.
Jeff B
on Monday, January 16, 2012 at 08:48 am
June 2011 Competitor 12 Week Plan
Anybody know where i can find the full 12 week plan? none of the online links ive found seem to work.
David
on Monday, January 16, 2012 at 08:48 am
Today's results
175 x 2, 185 fail (or rather not yet)
sub 135, 3:15
david
on Monday, January 16, 2012 at 10:34 am
JEFF B
A and B are here Jeff. http://www.crossfitendurance.com/forum/viewtopic.php?f=2&t=1292 and c is on the first page of the forum
Rene Baden - Denmark
on Monday, January 16, 2012 at 10:52 am
Yes it would be cool to be able to plan tomorrow's program/workout.
and yes I know you can just follow the program one week behind..
But it's just not the same! I enjoy setting myself up during the day by being able to see people's results "uploading" during the day and the ability to comment on people's comment about the workout is a little uninteresting one week later...
Anthony
on Monday, January 16, 2012 at 11:05 am
Thanks CFE
Ahhhhgggghh the human dimension of resisting change. I love it! Someone call Peter Senge or Jim Collins!

The new site is great CFE, thanks! Easier to follow regardless of 3S or SS and it makes sense.

1) FAQs answer ALOT of the above
2) Concur with the comment that this "is" the white board so suggestions are great.

3) Strength: 155/185/195/205/205
S&C WOD from ground rx'd: 3:12

Have a great day!
Alan Pamayo
on Monday, January 16, 2012 at 11:06 am
Strength (ME Push Jerk 2RM): 135,165,195,225F(1),225

WOD as RX'd: 2:33 (from ground, didn't use rack ... lateral jump was over BB)
KD
on Monday, January 16, 2012 at 11:18 am
KD Results
185x2 ME Push Jerks
3:33 RX S&C

Any suggestions for wrist work to help with these lifts? I have to keep my thumb under the bar so to not put too much pressure on my wrists. Not the safest way of doing over-head lifts, but not sure what else to do.
MarineMundy
on Monday, January 16, 2012 at 11:24 am
Hey, new look is great, but.....
Where are the military specific workouts!?
Lexie Wesley
on Monday, January 16, 2012 at 11:49 am
Awesome website
I love this website, the format is great and so simple my 3 year old nephew could follow. Thanks CFE!!
LH1331
on Monday, January 16, 2012 at 11:53 am
Thank you
Thank you for a wonderful, useful, FREE site. I generally follow a week behind on most CF sites that I have used; it has worked great for me.

I enjoy the Rowing WOD, and Im glad to hear they are still going to be posted.

I like the new format as well. Thanks again for the great, FREE site.
StacyF
on Monday, January 16, 2012 at 11:54 am
Today
Strength - 115# 3 rep 120 fail
CFE - 85# and 5:15
I swim at a college, and it is closed today, so I might run or just focus on mobility. I did a 25 mile ride with 25 mph winds of a bunch of hills yesterday, and IT band is hating me as well as glued R scapula in the aero bars.
I do like having a few days of endurance programming ahead of time because I have to schedule around work, being a professor, wife, mom and coach. I think I became spoiled with traditional LSD training and having a week planned at a time. The S & C programming is awesome!!
Chad Brinkley
on Monday, January 16, 2012 at 12:19 pm
New Website Feedback
Some feedback on the new site:

1. It looks very nice, but I don't find it to be as functional as the last version of the site. It is harder for me to find the workouts and follow discussions. The new site is also harder to read on my cellphone.

2. On the last version of the website, it was easier to follow discussions because responses always appeared under the original post. In the current format, responses to one post appear in a single line based on the time they were submitted. This makes following discussions difficult. If there is anyway to arrange the comments like they were on the last version of the site, it would be very much appreciated.

3. The new site no longer defaults to listing workouts in chronological order based on days. When I have tried to pull up the list of prior workouts, they seem to appear by date but the labels make it look like the workouts are posted out of order (i.e. tempo/tt on Fridays?). This makes trying to follow the site one week behind more difficult. At a minimum, can someone make sure the labels are clear and correct?

4. Like many others, I follow the site as a 3 sport athlete. I change which workouts I do each day, however, based on what facilities I have access to and how much time I have. The new format makes it impossible for me to follow the program on a daily basis. I would prefer not to follow a week behind if I don't have to because that is also harder to do using the site's current format. I understand, however, that the new program makes it easier for people to understand what they are doing each day (i.e. no more confusion about why the same WOD is posted multiple times during the week). As a compromise, would you consider posting the entire week's WOD schedule on Sunday night?

Thank you for all your hard work and the excellent programming.

P.S.: During a future White Board Wednesday, would you please consider talking about how you decide what kind of rest intervals to use for a given workout. I am specifically interested in hearing about why most swim WODs are written as "6x200 on 3:30" whereas most other sport's WODS are written as "6x200 with 2 minutes rest".

Thanks,
Chad.
Kaitlin
on Monday, January 16, 2012 at 12:21 pm
RE: KD REsults
KD-- For your wrist Mobility Wod Episode 66, Episode 79, Episode 99, Episode 145,Episode 236, Episode 316 should be helpful for your wrists
Chad
on Monday, January 16, 2012 at 12:25 pm
RE New Website Feedbaack
Chad-- Swim Intervals are listed as on 3:30 as that is the way that swim intervals are done. The interval is to complete the distance and have rest.
neebs
on Monday, January 16, 2012 at 12:36 pm
just a idea
Like all other SS people I don't like not being able to see my work out. However for the past few weeks I have been moving all the endurance up a day. Meaning for the tues row I would do it on Mon. So my idea is why not wait till 5 pm or 9 pm for me because I'm on eastern time and do you endurance portion then once ot gets posted.

@staceyf I am surprised it was closed since my college's gym is on normal hours
Marc
on Monday, January 16, 2012 at 12:44 pm
RSS feeds not working?
CFE, been following the site for a long time, but lately having trouble with getting the WODs as an RSS feed - can we re-enable this?
Mike
on Monday, January 16, 2012 at 01:09 pm
schedule
I understand the workout is set out for us to follow to gain max results, but sometimes when there is a swim, the pool on base isn't open, and before the new page i would just switch a run and swim day and it would all work out to meet my schedule. what do you suggest i do, when a pool is unavailable to me, and the run and bike both say off?
Mike
on Monday, January 16, 2012 at 01:10 pm
WOD
Subbed the pushpress with pull-ups, sine I only have access to a pull-up bar on mondays. in a 2:1 ratio.

3.14
Brad Williams
on Monday, January 16, 2012 at 01:26 pm
1/16/12 WOD
Interval swim this morning. 4x200m- 4:02,4:00,4:00,4:01. Strength & Conditioning in the mid-morning. Push-Jerk- 95lbs./10,105lbs./8reps, 110lbs./5reps, 120lbs./3reps, 130lbs./1 rep. Watched a video so I could finally get the form right. That was tough. Circuit- 115lbs. for the Push-Press, BOSU since the box was being used. -2:16 minutes. Hey everyone stop complaining about CFE Programming. Before this site it use to be the same way WOD's posted the night before and kept everyone guessing. That is what makes it fun and a challenge. The CF Mainsite posts the night before and no one worries about staying a week behind that one. Plus, I think all of us enjoy the FREE workouts and advice. I know I do!! Thanks CFE Coaches!!
Mike
on Monday, January 16, 2012 at 01:26 pm
WOD
Subbed the pushpress with pull-ups, sine I only have access to a pull-up bar on mondays. in a 2:1 ratio.

3.14
TobeyTFD
on Monday, January 16, 2012 at 01:34 pm
Results
Strength: Push Jerk up to 225x2
S&C: As rx'd with 155lbs in 1:44.
Should have went heavier on the S&C...
Chad Brinkley
on Monday, January 16, 2012 at 02:04 pm
RE Swim Rest Intervals
I understand how the swim intervals are supposed to be performed. I am just curious as to why rest intervals would be programmed differently for swimming that running or biking. In other words, what is the impact of training of doing an interval "on 3:30" rather than with a set amount of rest (i.e. rest 2 minutes)?
KD
on Monday, January 16, 2012 at 02:25 pm
KD Results
185x2 ME Push Jerks
3:33 RX S&C

Any suggestions for wrist work to help with these lifts? I have to keep my thumb under the bar so to not put too much pressure on my wrists. Not the safest way of doing over-head lifts, but not sure what else to do.
Jake Fisher
on Monday, January 16, 2012 at 02:48 pm
Daily Results & Commenting Suggestion
S&C Push Jerk (ME) 175# PR!
95(8)-125(4)-135(2)-155-170-175F-175 (all split jerks)

WOD Scaled to 120# PP - 2:43
> Had to make it a real MetCon, 155# is just 5# under my 1RM for PP; 120# is 75% 1RM -- UNBROKEN!!!

COMMENTARY SUGGESTION: So far I'm adapting to the new format... However, being able to respond "in line" with a question would be very community oriented and would also help communication flow much smoother. Right now it's hard to find responses for individuals using the site. (i.e.: How the previous layout worked out commentary, where you replied to someone's question underneath)
CFWannabe
on Monday, January 16, 2012 at 03:02 pm
Thanks Everybody!
david, thanks for the link to the spreadsheets for the A-C series - these will definitely come in handy! Kaitlin, thanks a TON for your links to the Mobility WOD episodes for wrist mobility!
nfdmedic4
on Monday, January 16, 2012 at 03:03 pm
epic fail- need rest
First off, thanks for the site. For those complaining about the new site/format, shut it. Follow a week behind or make it up as you go along. Follow this site, or don't but quit complaining about planning your wods. The new site has a few bugs, it'll get worked out, be patient.
As for my epic fail, my swim today was horrible. I'm chaulking it up to a long night with sick kids and waking early to hit the pool before work. I stopped after 2 rounds, and instead just tried to focus on technique for a few hundred more yards. Not sure I'll lift tonight after the futile effort of this am, and no rest at all today at work.
joey
AKCrafty
on Monday, January 16, 2012 at 03:15 pm
Swim replacements
A good 'dryland' alternative to swimming is to get some surgical tubing and anchor it to a door and complete the swim workouts as prescribed. A really good chance to work on high elbow and catch! By substituting a swim workout with a run or bike would probably compromise recovery that is essential for CFE.
JMac
on Monday, January 16, 2012 at 03:48 pm
RE: Site Update, Programming Update, Comments, Etc.
All,

There are a lot of questions, comments, concerns, feedback, ideas, etc. I want to address a few:

(1) Archives for Cycles A-D. We're working to get access to the cycles uploaded to the site. That should happen this week.

(2) Programming Templates. It's clear there is a dichotomy between making the program simple to understand and providing flexibility. So, for tomorrow's post you will see our revised/finalized template to provide BOTH a low barrier to entry (for new folks) AND flexibility for scheduling (for both SS and 3S athletes). The FAQ will be updated as well. Basically, the new template will keep the same format above but will provide the flexibility people are looking for.

(3) Comments. We are working to get replies nested under original comments. That way comment #151 that is a reply to comment #1 won't be 5 minutes of scrolling down the page. Believe me, it's driving me crazy too. This should be addressed in the next couple of weeks.

(4) Software issues. Obviously there are issues viewing the site on the phone and some are still having issues viewing the site on browsers. This is in part due to the migration window not having completed for all users/browsers/networks, etc. It's in part due to optimizing the site for use on smart phones, iPads, etc. That second part is coming.

(5) Chad, the question about swim intervals is a good one and will be addressed. It's not an exact science, more black box, but obviously energy system usage is taken into consideration.

(6) Daily Comments. Having people post is awesome - with good, bad, or ugly. The one thing I will ask is that you continue to post your comments AND YOUR RESULTS. There are a lot of folks who have put very good feedback on here over the past couple days but I have never seen you post your results. So, continue to do so and include YOUR RESULTS. It helps the programming and helps build the community (and yes, we read the comments, we can't reply to all of them, but we do make a big effort to respond to as many as possible).

(7) This will generate more questions, I know. Continue to ask, but keep in mind there are going to be things we need to iron out - and they will be as we continue to maximize the new site for you, our community. Thanks for your patience.
Christopher Bates
on Monday, January 16, 2012 at 04:46 pm
WOD Results
ME: 155# x2 (no rack and 1st time ever maxing this lift!)

S&C WOD: 3:35*
*PP @ 115#

Off to do some wrist mWODing!
Bryan
on Monday, January 16, 2012 at 06:11 pm
WOD Results
5'9", 185 (need to cut), 36yo, M

ME Push Jerk: two reps for each weight at 95, 115, 135, 155, 175, 195. Failed at 210. Didn't try any more or between.

WOD: Rx'd at 3:40
BradM
on Monday, January 16, 2012 at 06:29 pm
Results
Ok...I feel convicted to post my results for the first time...I've been following CFE for about 6 wks and have done the last 9 WODs w/o missing (goal of doing all WODs in the D cycle).

Push Jerk (it's been several years so I was conservative) 2reps:105-115-125-135-145 (PR, I guess)

S&C: 4:27
PP @ 105#
sarah
on Monday, January 16, 2012 at 07:26 pm
convicted...also
BradM I hear ya...I have been using this for couple months too...I just feel intimidated cuz I am WEAK..
Push jerk...made it to 80lbs
used 65lbs for the WOD, but didn't time...I jumped over a bench(knee high) for the lateral burpees.

YOu can just call me the weak link. But I can say that my running has improved without the 70-80mile weeks! and injury from over a year ago in getting under control! Thank you for sharing your knowledge, nice to have someone else bring the heat(it's always hotter!)
Jake Fisher
on Monday, January 16, 2012 at 09:56 pm
BradM & sarah
Thanks for posting! DO NOT BE INTIMIDATED!!! I especially love watching people's progression as they gain strength. And also, PLEASE ASK QUESTIONS!!! If you're struggling to understand something or want to know how to program things better for your goals, this is the place to ask.

We are a non-threatening group of athletes, weekend warriors, CrossFitters, etc. This community of CFE brothers and sisters are all looking to achieve and surpass our goals. We love having the results of our peers posted -- it definitely helps to push a person harder.

And remember this also, an individual's strength is subjective to the individual. What is heavy to me isn't necessarily heavy to Dave Lipson. What I consider light could be heavy to the next person. No one is going to judge you here.

We're endurance athletes, not Strong Men Competitors ;)

Keep following the programming here, scale when you need to, dial in your nutrition, post your results and watching this beautiful community of athletes and coaches take you to places you never thought imaginable!
StacyF
on Tuesday, January 17, 2012 at 05:06 am
BradM and Sarah
Hey, I do not have the best numbers to publish, but they are improving. To me, improvement over time is far more impressive than just having impressive numbers for the day.
So, be proud of where you are because you will be even more impressed when you look back and see how far you have come.
neebs
on Tuesday, January 17, 2012 at 05:27 am
daily results
Str: 175# 5x3

WOD: 6:34 at 140# would have been faster nut people kept getting in my way when I was jumping over bench for burpees.
O.T. Ingram
on Tuesday, January 17, 2012 at 06:08 am
swim endurance
Did 6x2:00 consistantly at 100meters it seemed as i got more fatigued i got faster. I got to anxious on the 4:00 rest so i actually did closer to a 1:1 ratio
D Craig
on Tuesday, January 17, 2012 at 06:38 am
Strength/Strength and Conditioning WOD
33/m/5'10"/227

Strength:
Push Jerk 135x2, 155x2, 175x2, 195x2, 215x2, 225x1

CFE Strength and Conditioning WOD
2:44 as rx'd
jason
on Tuesday, January 17, 2012 at 11:20 am
spartan
strength
push jerk: 135x2,185x2 3 sets,205x1

CFE
1:58 rx'd
jason
on Tuesday, January 17, 2012 at 11:46 am
spartan
strength
push jerk: 135x2,185x2 3 sets,205x1

CFE
1:58 rx'd
jack Cotton
on Tuesday, January 17, 2012 at 12:02 pm
WOD
51/M/5'9"/173

Push Jerk 95x2, 115X2, 135x2, 155x2
175x1
S&C= 3:17 w/125

First time in my life I have ever done power lifting moves so my technique and form is pathetic. I really want to succeed at this type of lifting so i will continue to work with lighter weights till I get the moves down.
Wade
on Tuesday, January 17, 2012 at 09:08 pm
WOD
Push Jerk
40, 50, 60, 70, 70kg X2


CFE S&C WOD @50kg

1:58
Mark
on Wednesday, January 18, 2012 at 11:45 am
Breathless
43/5'11"/170lbs

This was hard as crap. And I'm not strong. Dang...

Strength = X3 each, 95, 125, 135, 155, 175, 185
S&C = 4:10 @ 155
Kole Trickle
on Wednesday, January 18, 2012 at 07:57 pm
Monday, January 16, 2012 • Endurance • D Cycle, Long Intervals
STRENGTH
Push Jerk 185lb
CFE STRENGTH & CONDITIONING WOD:
2:36
Nate
on Monday, January 23, 2012 at 03:06 pm
WOD
Push Jerk
Up to 135# x2

S&C WOD
2:30 (used 105#)
Scott from the Lou
on Tuesday, February 07, 2012 at 08:39 am
Morning swim
4 x 2:00. avg 137.5 m per rep. I feel like I'm over extended a bit too much on my freestyle form as my lower back and neck seem to get tight as I go along.
Scott from the Lou
on Wednesday, February 08, 2012 at 07:22 am
evening WOD
First time doing push jerk since my certification at Rogue. Holy smokes how fun is this lift when you do it correctly? Awesome stuff.

ME: 65 x 2, 85 x 2, 105 x 2, 115 x 2, 135 x 2, 145 x 1 (PR) I call this my PR because I've never done it correctly until tonight under load.

WOD: scaled PP to 95# - 2:24
Comments are closed for this post.