W.O.D.: D Mid Week 2

Long Intervals
Wednesday, January 18, 2012 • EnduranceD Cycle, Long Intervals

STRENGTH:

Max Effort (ME): Front Squat

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


CFE STRENGTH & CONDITIONING WOD:

Five rounds:

3 Squat Cleans, 185/135 pounds

3 Rope Climbs, 15'

Rest as needed between rounds. Post round times to comments.


ENDURANCE:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport:

*The "Sport (DAY)" notes when the single-sport workout is programmed/designed to be peformed during the week.

Choose ONE of the following sports:

Swim (TUES): 6 x 2:00 TT, rest 4:00 between each effort

Bike (TUES): 7 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (TUES): 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds

C2 Row (TUES): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Post sport and distances/times to comments.

Multi-Sport:

*The "Sport (DAY)" notes when the multi-sport workout is programmed/designed to be peformed during the week.

Choose ONE of the following sports:

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

Bike (WED): 5 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (TUE): 5 x 600m, rest 2:00, hold all efforts within 2-3 seconds

Post sport and distances/times to comments.


WHITEBOARD WEDNESDAY


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Comments (41)

Cameron
on Tuesday, January 17, 2012 at 07:16 pm
Rope climb
What could I do to supplement the rope climb if I don't have access to a rope?
Rob
on Tuesday, January 17, 2012 at 08:54 pm
RE: Rope Climb
@Cameron

I've found towel pull ups do the trick. Even though when actually climbing rope, you're only using your legs, you can strengthen your grip with towel pull ups. Sub a towel pull up for each foot of rope so instead of climbing a 15ft rope, you'd do 15 towel pull ups.
nfdmedic4
on Tuesday, January 17, 2012 at 09:17 pm
rope subs
Cameron- the sub is towel pull ups. 15 towel pullups per climb. So for this wod, it's 45 towel pull ups per round.
joey
Jordan m/175/5'8"
on Tuesday, January 17, 2012 at 09:37 pm
Wod:sub 300 sus and 55lb db. 10:40
Run: 4:49, 5:15, 5:23. Oops on holding 3-5.
B2Gs
on Tuesday, January 17, 2012 at 11:24 pm
A: Rope climb
http://crossfit.com/cf-info/faq.html#Substitutions0
Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls.
Thomas
on Wednesday, January 18, 2012 at 12:22 am
Use a towel
Throw a towel over a branch or whatever and do rope-like pull-ups on that. Typically substition is 1 pull-up per feet. I find rope climbing a lot easier for some reason though, so my substitution is 1 pull-up for 2 feet.
Chad Brinkley
on Wednesday, January 18, 2012 at 02:22 am
subs for rope climbs
The best sub is probably towel pull ups. Loop a towel over the pull up bar and then wrap it around itself until it looks like a small rope hanging from the pullup bar. Pull your self up to the bar using the towel as a handle. To simulate pulling your legs up on the rope, you can do knees to elbow. I would do 3 towel pull ups and 3 knees to elbow for each 15' rope climb.

An easier scale would be 5 jumping pullups per 15' rope climb.
Aron
on Wednesday, January 18, 2012 at 02:52 am
To Cameron
Towel chin ups
Simon UK
on Wednesday, January 18, 2012 at 03:21 am
@Cameron, look here for Subs...

http://www.crossfit.com/cf-info/faq.html#Substitutions0
Chad Brinkley
on Wednesday, January 18, 2012 at 04:10 am
Bike WOD
5x3:00 as rx. Distances were (in miles) 1.16, 1.18, 1.16, 1.15, 1.15.
david
on Wednesday, January 18, 2012 at 04:34 am
CAMERON ROPE CLUMB SUB
Towel pullups are the usual sub,throw it over the bar and hold it like you would the rope,then I think its 1 pullup per foot of climb
Steve m
on Wednesday, January 18, 2012 at 04:54 am
Rope climb sub is usually 6 towel pull ups or mix grip pull ups on a bar
neebs
on Wednesday, January 18, 2012 at 05:17 am
@ cameron
Towel pull ups are a good sub or sometimes ill do a rope pull down
Popeye
on Wednesday, January 18, 2012 at 05:55 am
Strength & WOD
I warm up for the ME front squat and then rest before the S&C WOD.

1.Do I need to warm up again?

2.Can anyone suggest a good warm up for the strength and S&S WOD, please?

Thanks.
O.T. Ingram
on Wednesday, January 18, 2012 at 06:04 am
Endurance
Endurance done wrong but done none the less. Lol

I did bike and run yesterday and today. But here are #s

Bike 5x3:00 all between 1.17 & 1.23 95r Lifecycle. Level 10
Treadmill runs 5x600 meters 1.39ea 1% and 12.3mph
Brian
on Wednesday, January 18, 2012 at 06:26 am
Instead of towel pullups...
Towel pullups are a good sub if you don't use your feet on the rope climb, but I've played around with this a bit and if you DO use your feet then I've found using a towel for knees to elbows is a good sub too. Aim for 10 or so reps for 15 feet and maybe alternate which hand is on top between sets.
Brian
on Wednesday, January 18, 2012 at 06:31 am
What he said
Now that I read all the comments basically just what Chad said. =)
Jeff L
on Wednesday, January 18, 2012 at 07:00 am
Run WOD
Run: 5:20, 5:20, 5:21

Strength coming tonight...
cedarstilts
on Wednesday, January 18, 2012 at 08:06 am
rope climb sub
I have never understood why 15 towel pull ups would be the substitute for a 15' rope climb. It is not as if you are starting the rope climb while laying on the floor. At the most, I would think 8 towel pulls would be sufficient.
Cameron
on Wednesday, January 18, 2012 at 09:29 am
Thanks
Thanks everyone for your input I will test the towel pull ups on my pull up bar when I get home!
KD
on Wednesday, January 18, 2012 at 11:35 am
KD Results
ME Front Squat:
165x2
195x2
215x2
235x1

S&C - 5 rounds of 3 155# Squat Cleans & 15 jumping towel pull-ups (a little under subbed for the 3 rope climbs)

13:39 - I took extra rest to maintain proper clean form

Thanks Caitlin for the wrist MWODS. They made a HUGE difference on my front squats and cleans today. I actually did cleans with my thumb around the bar with no wrist pain!

I didn't try it, but I think a decent rope sub could be jumping towel pull-ups with knees to elbows all in one motion. I'll try it tomorrow.
Guy C (M/33/240/6'2")
on Wednesday, January 18, 2012 at 01:01 pm
Long Int. 3x 1200m
5:28-5:32-5:29

did met con after and cooldown.
Daniel Smith
on Wednesday, January 18, 2012 at 01:13 pm
Wod
WOD 9:11 subed rope climb with jumping rope pulls. Front squat weight started 95x2 100x2 105x2 115x2 125x1 and fail then 2nd attempt 125x2. Great work out!! 50 double unders for warm up.
Mike Johnson
on Wednesday, January 18, 2012 at 01:40 pm
Hold efforts
What does hold efforts mean.
Sarah
on Wednesday, January 18, 2012 at 02:00 pm
Snow WOD
Couldn't resist the the fresh 6 inches of powder so did a fun 6 mile run withe snow coming down and the wind blowing 7-10mph. The got home to spend 1.5 hours shoveling snow into plastic tubs, deadlifting the tubs and building a snow fort for my 4 year old. Followed by her sitting in the tub and pushing her along the ground for a 30sec ride about 10 times!
Paul
on Wednesday, January 18, 2012 at 02:40 pm
Strength
ME Front Squat
185x2
225x2
245x2
265x1
275x1

5 rounds
185# squat clean x 3
18 Towel Pull ups
15:40

Good One!
alfonzo mayora
on Wednesday, January 18, 2012 at 03:25 pm
ME front squad
175x2
175x2
175x2
175x2
175x2

1:41
1:10
1:08
1:09
1:19

3.12mi ruc w 95lbs 15min mile
Brad Williams
on Wednesday, January 18, 2012 at 03:56 pm
1/18/12 WOD
Interval run this morning. 2:07,2:23,2:12,2:19,2:26. Cold and windy this AM. Kept getting hypoxic at times and had to slow down. I think in the cold I need to start a little slower and speed up. When I looked at my HR% each lap on the Timex GPS it was over 100%. Not good to be spiking that early in an interval. Nice long cool-down after. Mobility after school. Gonna hit the long bike intervals tomorrow morning.
Kaitlin
on Wednesday, January 18, 2012 at 03:57 pm
RE:Hold Efforts
Mike--
Hold efforts means that you want to repeat your time on each repeat. The most difference between your fastest and slowest repeat is 5 seconds.
Lon Allen
on Wednesday, January 18, 2012 at 04:25 pm
Bike Wod
5x3:00 as rx. Distances were (in miles) 1.15, 1.15, 1.18, 1.14, 1.15.
Enoch Pitzer
on Wednesday, January 18, 2012 at 06:05 pm
6-400m with 1:30 rest. 1:30,1;26,1;26,126,1;22,1;20.
Deadlift stregth set at the house 3 hours later.
Alan Pamayo
on Wednesday, January 18, 2012 at 06:50 pm
Endurance Run 5 x 600m: 2:37,2:42,2:34,2:39,2:35

ME Front Squat 2RM: 205,225,245,265,285F(0)

WOD as RX'd: 1:20,1:18,1:17,1:26,1:18
Kole Trickle
on Wednesday, January 18, 2012 at 07:51 pm
Wednesday, January 18, 2012 • Endurance • D Cycle, Long Intervals
(ME): Front Squat 315x2
CFE STRENGTH & CONDITIONING WOD:
3-135lb squat clean
6-Rope climb 8'
2:44,2:36,3:00,3:20,2:57
no feet but after round one began doing one way trips and dropping after reaching top 8' bar.
SWIM:
6X2:00TT rest 3 minutes b/t
750meter covered
BradM
on Wednesday, January 18, 2012 at 08:00 pm
WOD
Front squat: 155-185-195-185-195

S&C:
5 rounds of:
Squat clean- 135# x 3
Jumping towel pull ups w/ knees to elbows (good idea KD!) x 24 reps
15:16
Jake Fisher
on Wednesday, January 18, 2012 at 09:13 pm
Daily Results
First off... HELP!!! My front squat is getting increasingly weaker?!!

19SEP2011 I hit my PR of 235#
14DEC2011 Couldn't push past 210#
18JAN2011 (Tonight) 185# WTH?!

Nutrition is spot on, sleep is spot on; I'm PR'ing and getting stronger everywhere else. I couldn't hit my back squat PR a few weeks ago either.

Tonight's Results:
STR: Front Squat (ME) 185#
135(6)-185(2)-215(F)-215(F)

WOD, Scaled the Squat Clean to 115#
> 2:25 - 2:20 - 2:18 - 2:23 - 3:30
Capped my REST at 3:00 btw rounds
>> TOTAL TIME (w/o REST) = 12:56
Enoch Pitzer
on Thursday, January 19, 2012 at 06:16 am
@ Jake
Jake my front squat has been going up in the past couple months and its because of the way I'am thinking about the bottom position and mobility. There could be something in your hips thats preventing you from getting into a good position. Just my thoughts.
Kaitlin
on Thursday, January 19, 2012 at 06:33 am
RE:Daily Results
Jake-- A couple things to look at is mobility(you may be tight somewhere that was not tight before) as Enoch suggested, you may be training differently from when you hit the PR. If you are hitting PRs and getting stronger everywhere else front/back squats may be a place where your position, movement patterns etc were already pretty dialed in. You will see your performance numbers return and improve as you continue to train. Are the front/back squat PRs recent PRs? Good to hear your nutrition and sleep are spot on.
Paul
on Thursday, January 19, 2012 at 01:36 pm
Strength
ME Front Squat
185x2
225x2
245x2
265x1
275x1

5 rounds
185# squat clean x 3
18 Towel Pull ups
15:40

Good One!
Mike
on Thursday, January 19, 2012 at 04:31 pm
Program variation
Hi John. You mentioned earlier that athletes with experience in CFE can modify the plan based on their needs i.e add more volume or longer intervals etc. In this last video however you said that if someone needs more volume they should only work on technique or go faster instead of adding volume. Could you please clarify this? Thank you
Jake Fisher
on Thursday, January 19, 2012 at 05:00 pm
Kaitlin & Enoch (RE: Daily Results)
My psoas & quads have always been an issue for me -- even when I hit my last PR back in Sep.

I only have half a hip labrum on my right. And my hips and quads are always tight. I spend about 20-mins flossing/rolling/mashing everything before I dare to squat. It helps tremendously. But they tighten back up in an instant. This is very normal for me, even when I hit my PR's back in Sep.

BMack has told me that I shouldn't squat to parallel or past parallel loaded. However, when I am being barked at to "squat lower" at the box, I lose all power and stability in my hips when I get to parallel.

My mind is boggled, so I've spent some time going through my training journal and I've noticed that Good Mornings haven't come up in programming since around SEP. I might need to program those in on my own as well.

I believe there's a correlate between my Good Mornings / Sumo Deadlifts & Squats. Thoughts?
O.T. Ingram
on Sunday, January 22, 2012 at 07:48 am
S&C
I did it as if it were timed. 8:51 dropped weight to 155. Olympic lift=weakness.
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