W.O.D.: D Short Intervals

Day 2 Week 2
Friday, January 20, 2012 • EnduranceD Cycle, Long Intervals

STRENGTH:

a) DE: Box Squat 10 sets of 2 reps @ 60% on 1:00

b) DE: Bench Press 10 sets of 2 reps @ 60% on 1:00

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


CFE STRENGTH & CONDITIONING WOD:

For time:

3 Muscle-ups (CF Games athletes: ensure you are performing to Games standard)

6 Hang Power Cleans, 155/115 pounds

9 Unbroken C2B Pull ups

4 Muscle-ups

5 Hang Power Cleans, 155/115 pounds

8 Unbroken C2B Pull ups

5 Muscle-ups

4 Hang Power Cleans, 155/115 pounds

7 Unbroken C2B Pull ups

Penalty for "broken" pull ups is 5 burpees on-the-spot. Post times to comments.


ENDURANCE:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport:

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SS THU): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SS THU): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SS THU): 10 x 30 seconds max effort, rest 2:00 between each rep

C2 Row (SS Thu): 10 x 30 seconds max effort, rest 2:00 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin hill sprint at speed.

Post sport and distance or watts to comments.

Multi-Sport:

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (FRI): 8 x 20:10, use pool or open water

Bike (SAT): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SUN or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %.


Less Miles, More CrossFit CFE Team athlete Jeff Ford

6th Overall and 2nd in Age Group with a time of 16:58 at the Hangover Classic 5k

 CrossFit Hilton Head hosts the CrossFit Endurance Seminar April 21-22. Learn more on our CrossFit Hilton Head Seminar Registration Page.

 


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Comments (36)

Jake Fisher
on Thursday, January 19, 2012 at 05:15 pm
Question: Box Squat 60%
Hey Coaches,

I recently posted about my back squat & front squat taking a sizeable dip in strength. So should I use 60% of my current 1RM or 60% of my PR (which was back in SEP)? Or could I take an average of the two and then 60% of that? What do you think would be MOST profitable for me?

Thanks for you help guys!
Kaitlin
on Thursday, January 19, 2012 at 07:03 pm
Question: Box Squat 60%
Jake--
You should take 60% of what you have done more recently. Take 60% of where you currently are at.
Daniel Smith
on Thursday, January 19, 2012 at 07:06 pm
Awesome Picture!
Great 5k time!! my goal is to get under 16 in my next 5k as well!! Way to go dudie!!!
Kaitlin
on Thursday, January 19, 2012 at 07:12 pm
Excellent Job Jeff. Your team is seeing solid performances.
Daniel Smith
on Thursday, January 19, 2012 at 07:55 pm
Question
What could i do to help my muscle ups??
Kaitlin
on Thursday, January 19, 2012 at 08:18 pm
Question
Daniel--
On the CFJ Carl Paoli has muscle up progressions http://tinyurl.com/7zjb3su
On the GWOD he has a 3 part series on muscle up transitions http://tinyurl.com/6rvn8mv grip muscle ups http://tinyurl.com/74rmtde
Mike S
on Thursday, January 19, 2012 at 08:57 pm
Carl Paoli is the man. I learned the muscle up from following his YouTube page, nakaathletics
cedarstilts
on Thursday, January 19, 2012 at 09:14 pm
pushup problems
This has nothing to do with today's WOD, but I am wondering why I hit failure on pushups so quickly. I can do around 25 non-stop to start, but after that the number in each set drops considerably. By the time I reach 50, I am doing sets of 3....and struggling. I can bench over my body weight, but it seems that my muscular endurance is way low. Any thoughts?
DRod
on Thursday, January 19, 2012 at 11:49 pm
WOD Posted?
When are the WOD's typically posted? I'm overseas and am about 12hrs ahead of the West Coast. I would like to do the WOD's the same day they are assigned. I typically do the WOD's first thing in the morning so in order for me to accomplish this, a Friday WOD for example, would have to be posted Thursday late afternoon.

I'm currently a week behind the WOD but I would love to be on the current days WOD so I can actively participate in the comments. Thanks.
Kaitlin
on Friday, January 20, 2012 at 04:19 am
Push Up Problems
Cerdarstilts--It could be something with your positioning from the CFJ Kelly Starrett & Carl Paoli The Position Part 3 Push Ups http://tinyurl.com/7hxuyhc The Position Part 4 The Ring Push Up http://tinyurl.com/7uhb7ok
Jake Fisher
on Friday, January 20, 2012 at 04:32 am
Thanks Kaitlin!
Makes sense!
Kaitlin
on Friday, January 20, 2012 at 04:34 am
RE: WOD Posted?
DRod-- Wods are posted 6 pm PST, 9 p.m.EST
Cristella
on Friday, January 20, 2012 at 04:40 am
Way to go Jeff!!! Congrats
DRod
on Friday, January 20, 2012 at 05:43 am
RE: WOD Posted?
Thanks for the response Kaitlin! 6pm PST is 5am here so that should work.
Stuart
on Friday, January 20, 2012 at 06:13 am
A and B
During the strength workout, do I alternate the Squat and Bench or do all the squats and then all the sets of bench?
Kimi
on Friday, January 20, 2012 at 06:18 am
Kimi
How about skiing? Is it like runWODS:):)
D Craig
on Friday, January 20, 2012 at 06:38 am
CFE Strength and S&C WOD
33/m/5'10"/227

Did back squat instead of box squat

Strength
Back squat 215lbs
Bench press 160lbs

Strength and Conditioning
Did assisted muscle ups by starting with knees on the floor. Everything else as rx'd.

9:28
Gabriel Cruz
on Friday, January 20, 2012 at 07:37 am
Clarification
a) DE: Box Squat 10 sets of 2 reps @ 60% on 1:00

b) DE: Bench Press 10 sets of 2 reps @ 60% on 1:00

could someone please explain the on 1:00 part? I've read the FAQs, maybe I might've missed it.
Kaitlin
on Friday, January 20, 2012 at 07:54 am
Clarification
Gabriel--
You have one minute to complete the reps and have rest. At the top of the minute start the next set.
DE=Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec. Increasing weight is not as important as increasing speed and rate of force development. (Synergy Athletics
Kaitlin
on Friday, January 20, 2012 at 07:56 am
RE A and B
Stuart-- Do all sets of squats then all sets of bench
Dallas
on Friday, January 20, 2012 at 08:18 am
Wod
Squat rx 260 lb
bench rx 260 lb

10:06 cfe not rx (some muscle up progression)
4 broken c2b 4 sets of burpees
Db hang clean w/75's

5'11" 235lb
Alan Pamayo
on Friday, January 20, 2012 at 09:17 am
Endurance Run 10 x 30s: Ran a small icy hill and flat ground after ... around .80 miles total (estimated)

DE Box Squat 2 x 10: 195 + 1" band (220lbs is RX'd but lowered weight to use bands)

DE Push Ups (can't bench) 2 x 10: 45 lb weight vest plus 1" band

WOD (scaled only with jumping Muscle-Ups with rings 5" above head): 7:22
HPC's and C2B's all unbroken.

Had to run 100 ft to rings (outside on tree branch ... a little chilly in Chicago today)
Stuart
on Friday, January 20, 2012 at 10:42 am
Kaitlin
Thanks for the help.
Dan S.
on Friday, January 20, 2012 at 10:55 am
c2 Row 10 x 30 seconds max effort, rest 2:00
168
173
173
173
170
172
169
167
168
167
Total: 1699m, 01:28.2/500m
Jake Fisher
on Friday, January 20, 2012 at 10:57 am
Daily Results
DE Good mornings, 10 sets of 2 reps @ 60% on 1:00 - 105# (no bands, focused on popping hips forward)

10 mins later...

DE Bench Press, 10 sets of 2 reps @ 60% on 1:00 - 115# (no bands/chains, focused on fast downward (bending the bar) / fast press while trying to "stretch" the bar (Westside Barbell technique)

10 mins later...

DE Box Squat, 10 sets of 2 reps @ 60% on 1:00 - 170# & 17" box (lower than my normal); no bands or chains, just focused on exploding up from the box.

15 mins later...

WOD - 7:48 Rx

36-hr REST DAY STARTS!!!
KD
on Friday, January 20, 2012 at 12:33 pm
KD Results
DE 10x2 Box Squats 170#
DE 10x2 Bench Press 135#

S&C - no rings. subbed 3 pull-ups and dips for 1 MU

11:10. Had 2 penalties on the C2B
Daniel Smith
on Friday, January 20, 2012 at 01:31 pm
WOD
ME 215lbs=box squat 155=bench press. WOD 5:23 subed muscle ups for muscle up transition dips. Brutal and finished with 50 dips afterward
Wouter M
on Friday, January 20, 2012 at 02:40 pm
Wod
Not really have the possobility to do muscle ups so did part of it.
WOD in 7" with hpc 90 pnds
VitekFire
on Friday, January 20, 2012 at 03:14 pm
Daily Resultd
Strength
Back Squat 10x2 @ 205lb
Bench Pres 10x2 @ 165lb

S&C WOD
3:34 RX'd (Strict Bar MU, No Rings)

Endurance
Run: 1400m
(Only 8 rounds complete due to time constraints)
nfdmedic4
on Friday, January 20, 2012 at 03:33 pm
little sleep
with the sick kids at home, I got ~4.5 hrs of interupted sleep before getting up for the swim and work. Didn't do tabata swim. Really worked on the form.
S&C: Squat @ 210
Bench @ 130
S&C: 5:03
Brad Williams
on Friday, January 20, 2012 at 04:04 pm
1/20/12 WOD
Strength & conditioning to start. 115lbs. for the Box Squats and 105lbs. for the Bench Press. Both were a little below 60%, but I want to be able to go fast. Circuit- 95lb. HPC subbed 4 Kip Pull-Ups/4 Dips for Muscle-Ups- 10:39 minutes. Had 3 penalties for losing rhythm. Interval swim after. 180 meters career high. Basketball after school was fun with the kids.
Enoch Pitzer
on Friday, January 20, 2012 at 04:49 pm
No rings. Did a WOD at the house. 5 rounds. 5 front squat @ 135-20 pushups.
Bryan
on Friday, January 20, 2012 at 06:00 pm
WOD Results
36/5'9"/185lbs/M

10 rows for 30 seconds. Almost all were 161m. I had a couple above and a couple below by a meter.

DE Bench at 145
DE Squat at 200
Both weights were real light but explosive.

S&C Wod 5:35 with rings.
JonA
on Friday, January 20, 2012 at 08:07 pm
WOD
DE Squat 135 - could have gone heavier
DE Bench 115 - could have gone heavier

S&C wod - 9:15 with 5 penalties and had to sub for muscle ups (no rings)
neebs
on Saturday, January 21, 2012 at 11:46 am
daily results
Str: a) 225# b) 195#

WOD: 8:25 140#
Kole Trickle
on Saturday, January 21, 2012 at 01:26 pm
WOD
8:38, no rings, did TRX pullups
185lb for 60% bench
205lb for 60% box squats
155lb hang cleans
Doing the swim tomorrow
And the run Sunday
Did some Parkour at a gym Thur and sore as hell
Comments are closed for this post.