W.O.D.: D Short Intervals

Day 1 Week 3
Monday, January 23, 2012 • EnduranceD Cycle, Short Intervals

STRENGTH:

Max Effort (ME): Snatch

Games athletes: Snatch. Endurance athletes: athlete's choice of either Power or full Snatch.

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 12:00 of:

15 Double Unders

12 Handstand Push ups

9 Hang Power Cleans, 135/95 pounds

Post rounds to comments.


ENDURANCE:

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

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Single-Sport (SS):

Swim (TUE): 10 x 75m on 2:00, hold all splits within 2-3 seconds

Bike (TUE): 9 x (1:00 TT, 2:00 off)

Run (TUE): 8 x 200m, hold all splits within 2-3 seconds, rest 2:00

C2 Row (TUE): 8 x 250m TT, rest 4:00

Post sport and times to comments.

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Swim (MON): 10 x 50m on 1:15-1:30, hold all splits within 2-3 seconds

Bike (WED): 8 x 1/2M (800m), hold all splits within 3 seconds, spin/rest 3:00

Run (TUE): 10 x 100m TT, rest 3:00

Post sport and times to comments.


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Comments (60)

A
on Sunday, January 22, 2012 at 06:01 pm
So monday I swim, tue I run and wed I bike?
Kaitlin
on Sunday, January 22, 2012 at 07:34 pm
Yes, if you are a 3 Sport athlete.
JustinT
on Sunday, January 22, 2012 at 07:42 pm
Just moving from CF main site programming to CFE. Working on SS Row. Am I to do the Strength and Str + Cond Monday, followed by the Row on Tues?
Kaitlin
on Sunday, January 22, 2012 at 07:50 pm
Justin T-- Yes, on Tuesday you will do CFE S&C for Tuesday as well. Have 3 + hours between wods. More than 3 hours between is fine.
Trish
on Sunday, January 22, 2012 at 07:58 pm
So run 200m then rest 2 min? repeat 8 x's.
what is the "hold for 2-3 seconds?"
Chad
on Sunday, January 22, 2012 at 08:05 pm
I understand monday is a swim, tue run and wed bike, do I swim again on thursday, run fri, and bike sat? From what I understand for the3 sport, I do 2 of each discipline a week, is that right? Thanks
Trish
on Sunday, January 22, 2012 at 08:06 pm
for the SS run...hold 2-3 between all 8 200m? and then just rest 2:00 at the end? or rest 2:00 between all of the 200m?
chad
on Sunday, January 22, 2012 at 08:09 pm
I forgot to mention in my last post, I am training for a half ironman with this program, will this prepare me well enough? Thanks again.
DRod
on Monday, January 23, 2012 at 01:12 am
WOD
Well, I'm new to this forum and to CFE. This is my 2nd week of CFE after a nearly two month layoff do to surgery. I've been doing crossfit type training since 2008 (did Sealfit for a year and Military Athlete for the last 2). Anyway, I started CFE because I want to compete in some tri's and adventure races (plus my run sucks) in the future and I figured CFE is the best route to take. Like I mentioned, I had arthroscopic HIP surgery 7 weeks ago and I have a slight tear in my shoulder that I need surgery on (can't do it just yet-overseas). So, I'm slowly trying to build my strength and cardio back up to where it was before my surgery. I'm anticipating that this community will help get me there. Thanks to all that contribute. Here are my results for today.

Snatch (2 reps ea.) 115/115/125/125/125-Couldn't catch the bar to low do to my hip. Still building strength and confidence in it.

S&C - 5 3/4 rounds complete. Couldn't finish the Power Cleans on my last round. HSPU were done with feet on a racked BB. Power Cleans done at 115#

I wore a shoulder brace today to keep my shoulder nice and tight and my shoulder felt surprisingly good.
Kaitlin
on Monday, January 23, 2012 at 02:11 am
Trish--Hold 2-3 seconds means the difference between your fastest and slowest repeat is 3 seconds at most. This is to work on pacing and repeating the same times with a small window of deviation.
Kaitlin
on Monday, January 23, 2012 at 02:14 am
Chad-- Long interval wod posts on Thursday. Tempo/tt wod post on Saturday. You will do the LI and TT for 1 sport and the LI for the other 2 to finish off the week.
Steve
on Monday, January 23, 2012 at 07:11 am
Newbie Posts needed
Somebody recruit Bingo from CF Mainsite to do newbie posts here.
StacyF
on Monday, January 23, 2012 at 07:15 am
3S Swim
Warm up - 300 pull; 100 butterfly kick

10X50 on 1:15
1-:44; 2-:44; 3-:43; 4-:42; 5-:42; 6-:43; 7-:42; 8-:40; 9-:38; 10-:39

Cool down 3X150 (50ez/25 ez-mod/50 mod/25 hard) @ 2:45

CFE Strength and S & C WOD tonight.
Daniel Smith
on Monday, January 23, 2012 at 07:20 am
Endurance 3S
Swim 10X50 meters. Each 50 meters my time was about 1:50 to 1:55, then i mixed in a little back stroke and my time went up by 2:15-2:18. Over all it was an intense swim with 150 meter warm up and did the CFE Recovery afterwards. Looking forward to the WOD. Love what CrossFit Endurance is doing and i have never felt so much better with my running, biking, and swimming. Feel stronger and more confident! Thank you guys!!
Eric
on Monday, January 23, 2012 at 07:33 am
I am new to CFE and this is my first rcycle. I can not complete muscle ups and double unders yet. How do i adjust the workout and how to I get to the point of being able to perform the exercises? (supplimental work)
BradM
on Monday, January 23, 2012 at 08:30 am
S&C
In 12:00 AMRAP:
15 double unders (30 singles)
12 handstand pushups (v pushup w/ feet on 30" box)
9 hang clean 135# (115#)

6 rounds + 5 hang clean

5 minutes of jump rope work at end, focusing on double unders.
Kaitlin
on Monday, January 23, 2012 at 09:14 am
Eric--You can do tuck jumps as a sub for double unders. Great instruction videos for double unders and muscle ups: Kelly Starrett& Carl Paoli The Position: Part 1 The Double Under http://tinyurl.com/7lhgdhp, Muscle Up Progressions Carl Paoli http://tinyurl.com/7zjb3su, Muscle Up Transitions Part 1 http://tinyurl.com/6rvn8mv
jo1
on Monday, January 23, 2012 at 09:18 am
french question!
Hi everybody ! I'm a frenchie and I do crossfit for a few month and I'm seriously interested in your Endurance program but I've some problem to understand exactly of what it mean especially about " hold all splits within 2-3 seconds" f6r swim! Can you explain me please ? thanks a lot !
Alan Pamayo
on Monday, January 23, 2012 at 09:34 am
ME Snatch (Squat Snatch) 1RM: 135, 155, 175F, 175F, 175F, 175F, 175F. Rough day.

WOD (scaled HSPU's ... done with band ... otherwise RX'd): 4 Rounds + 15 DU's +8 HSPU's
BradM
on Monday, January 23, 2012 at 09:50 am
S&C
In 12:00 AMRAP:
15 double unders (30 singles)
12 handstand pushups (v pushup w/ feet on 30" box)
9 hang clean 135# (115#)

6 rounds + 5 hang clean

5 minutes of jump rope work at end, focusing on double unders.
Kaitlin
on Monday, January 23, 2012 at 10:51 am
RE: French Question
-Hold 2-3 seconds means the difference between your fastest and slowest repeat is 3 seconds at most. This is to work on pacing and repeating the same times with a small window of deviation.
JoAnn
on Monday, January 23, 2012 at 11:10 am
Scheduling Question
I'm a bit confused about how each day is listied: Day 1, Week 3; Day 2, Week 2; etc. I've noticed looking back on January's schedule that there are two Day 1, Week 1s; two Day 2, Week 2s.... how does this fit in? Also D Cycle.... how many weeks long is it?
sel marie
on Monday, January 23, 2012 at 11:26 am
Endurance
Swam 10x50 meters after my vacation im gonna step up my swimming- first tri april 28th! good morning swim after i trained a client @ 5am!
neebs
on Monday, January 23, 2012 at 11:50 am
daily results
Row: 53, 50, 47, 46, 47, 48, 46, 48
WOD: 4 rounds 130# subbed 45 singles for 15 double unders
Str: 140#
Francisco
on Monday, January 23, 2012 at 11:53 am
scale
So I'm pretty weak in each of these areas. I can't reliably do more then 7-9 double unders and I use the bar to do HSPUs. I scaled the numbers down to 12 9 6, and only used 115 for the cleans. Saying that I only did 3 full sets and 6 HSPUs. Should I have scaled differently or was I ok where I was at? Thanks in advance.
Nicholas
on Monday, January 23, 2012 at 12:03 pm
Forum
How to I get on the forum? I registered twice and both times I never received an activation email from an admin.
Enoch Pitzer
on Monday, January 23, 2012 at 12:16 pm
Sorry
Im starting D cycle today, so you guys have to read about WODs that you laready did;). ME Back Squat 245, thats a 20lbs PR for me.

S&C wod. 7 rounds for time of 7 back squat-7 C2B. 9:09
Kaitlin
on Monday, January 23, 2012 at 12:27 pm
Scheduling Question
JoAnn-- There is a day 1 day 2 for each type of wod short interval, long interval, tempo/tt. These are posted for each week. The cycles are different amounts of weeks.
Wouter M
on Monday, January 23, 2012 at 12:27 pm
S&C
WOD 4 rnds 15 du's
HSPU with feet on bench
HPC 90 pnds
Kaitlin
on Monday, January 23, 2012 at 12:30 pm
Forum
Nicholas-- Have you tried logging in?
Sometimes the activation email goes to the junk folder even when others have not. Accounts are approved multiple times throughout the day. If you skipped something on the registration the user name never reached the approval stage.
Kole Trickle
on Monday, January 23, 2012 at 12:33 pm
Strength and Conditioning
Day 1 Week 3
« D Tempo / Time Trial Monday, January 23, 2012 • Endurance • D Cycle, Short Intervals
STRENGTH:
Max Effort (ME): Snatch
Games athletes: Snatch. Endurance athletes: athlete's choice of either Power or full Snatch.
Post loads to comments. 5-10 minutes rest then CFE S&C WOD.
CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 12:00 of:
15 Double Unders
12 Handstand Push ups
9 Hang Power Cleans, 135/95 pounds
Post rounds to comments.
5 rounds; ME hang cleans 155lbx2
Daniel Smith
on Monday, January 23, 2012 at 12:56 pm
WOD
12:00 AMRAP= 5 rounds on the dot. Hang power cleans were 95 lbs. Worked on some pull ups and did 50 jumping pull ups with 50 double unders
Keith R
on Monday, January 23, 2012 at 01:03 pm
Swim timing
I love the new format - looks very, professional !
Any suggestions for timing the 'tabata' swim (20:10) I've approximated it to one length. I may have to recruit my SO and a megaphone :)
Mike
on Monday, January 23, 2012 at 01:14 pm
WOD
5 rounds :)
Jake Fisher
on Monday, January 23, 2012 at 02:02 pm
Daily Results - PR!!!
I got it BMack!!! I got my SNATCH PR!!! EFF YEAH!!!

Snatch (ME) - 135# PR! (5# PR)
> I've been stuck at 130# for a couple months, today things felt great and 135# went up fast/I pushed down fast - BOOM!

Sets: 95(4)-115(2)-125(2)-135(PR!)-135-135-135 ... Took Coach B's advice & didn't attempt another PR, but solidified my effort by repeating the lift at PR weight 3x more.

WOD = 4 Rnd +9 HSPU
> scaled to 95# HPC (65% 1RM) for true MetCon. All HPC unbroken. 3rd Round of HSPU my wrist gave up on me. Still dealing with excessive scar tissue & ROM issues in my wrist that had the stress fracture. It's getting there tho!

Tonight, I'll row instead of swimming -- no access to a pool right now ... swimming is a full body coorelate w/ a similar stimulus (for me).
Kole Trickle
on Monday, January 23, 2012 at 02:37 pm
Strength and Conditioning
Day 1 Week 3
« D Tempo / Time Trial Monday, January 23, 2012 • Endurance • D Cycle, Short Intervals
STRENGTH:
Max Effort (ME): Snatch
Games athletes: Snatch. Endurance athletes: athlete's choice of either Power or full Snatch.
Post loads to comments. 5-10 minutes rest then CFE S&C WOD.
CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 12:00 of:
15 Double Unders
12 Handstand Push ups
9 Hang Power Cleans, 135/95 pounds
Post rounds to comments.
5 rounds for WOD; ME snatch 155lbx2
Great workout did with 2 other co-workers
MarineMundy
on Monday, January 23, 2012 at 02:47 pm
Still Waiting...
Did a 20 min AMRAP--looking to increase work capacity.

Snatch; 135 Lbs
WOD: Rx'd 7 rds + 15 DU

Struggled with the HSPU.

Still waiting for word on the Military WOD.

Thanks for the awesome job you guys do and website looks great!
Kaitlin
on Monday, January 23, 2012 at 02:53 pm
RE Swiim Timing
Keith-- I use an Timex ironman watch. On the timer set it for 30 seconds& repeat. It beeps for the first 10 which will be the rest interval followed by 20 seconds. Begin work when it stops beeping. Next beep is the first rest period.
Keith R
on Monday, January 23, 2012 at 03:34 pm
Swim Timing
Kaitlin - Thanks. So simple, duh !
Brad Williams
on Monday, January 23, 2012 at 04:12 pm
1/23/12 WOD
Interval swim this morning on 1:30. 51,53,51,50,50,51,50,51,53,50. Fastest I've ever gone!! Really happy with this effort. Strength & conditioning after school. Did the CF Mainsite Press for strength. Press- 10sets/2reps
w/1min. rec.-140,150,150,150,160,160,160,165,170,175. 12 min. AMRAP Subbed 45 SU's, 85lbs. for HPS, Feet on wall for HS Push-Ups- 6sets+45 DU's. Handstand Push-Ups really got me. Great training day today.
jmac
on Monday, January 23, 2012 at 04:22 pm
RE: still waiting...
It's still in the works. But, it is off the ground; it's a matter of refinement/implementation on the site, etc. Wish I could say I've got a solid time table at the moment, but I do not.
neebs
on Monday, January 23, 2012 at 05:10 pm
daily results 2
Forgot to say when rowing did 2 min rest because I felt like 4 mins was a typo
Paul Poutouves
on Monday, January 23, 2012 at 05:23 pm
Male 36/185

ME snatch 165 pr yeah baby
2 reps on min
135 x 2
140 x 2
145x 2
160 x 1
Figured i had the pr so went for itand stuck it
Previous pr 155


Wod as rx'd 4 rds + 4 hspu
Hugh
on Monday, January 23, 2012 at 05:51 pm
m/39/210 CrossFit Fredericton
Back squat x 5
135, 185, 225, 245, 265

Bike
8 x 800m intervals on 2:00 rest
... 1:09, 1:04, 1:03, 1:01, 1:00, 0:58, 0:57, 0:53

Started out a little too slow for these intervals. Will shoot for 0:57 pace next time.
Adam
on Monday, January 23, 2012 at 06:29 pm
Is the rest period on the 250m row of 4mins supposed to be after every 250m. Seems like a long time to rest after 250m
JonA
on Monday, January 23, 2012 at 07:32 pm
WOD
4 or 5 rounds, I think probably 4. subbed with 115 and feet on 55" bench
StacyF
on Monday, January 23, 2012 at 07:34 pm
CFE S & C WOD
Instead of ME snatch, I worked on my muscle up that is now just one kip out of the dip away!

WOD: 3 rounds + 15 DU + 3 HSPU Rx'f for ladies

I ran 2 miles before I started anything in the gym and really focused on crock breathing like I do in swimming. I ran the fastest I have in a long time almost effortlessly. I am starting to see the connection between speed and breathing. My speed in swimming is because I have to crock breath and I carry it from the swim to the bike. Maybe by adding strength, all the pieces will fall together for a great tri season that starts in 3 weeks for me.
jmac
on Monday, January 23, 2012 at 07:45 pm
RE: 4min rest on C2 Row
4:00 rest was not a typo. The rest periods are programmed to elicit different responses / bias different energy systems. In the case of the 250m TT, 4:00 is to help ensure full recovery so that the efforts are actually closer to full effort each time.
Jake Fisher
on Monday, January 23, 2012 at 08:40 pm
Tonight's Row Results
8 x 250m Row TT - 0:47.3 PR!

Took 2s off my PR & hit a new PR at 0:47.3! All my splits were under 0:49 (except the first), all my splits were PRs!

50.9 - 48.4 - 47.3 - 48.3 - 48.7 - 48.3 - 48.7 - 47.8

All these PRs today might have a lot to do with my nutrition and the 6-9 cups of mostly leafy green veggies daily; lots of meat (mostly pastured, grass-fed beef); lots of saturated animal fat & shit-ton of MCFA's from coconut oil & seafood; some nuts & seeds; very little fruit; no starch; no legumes; no refined sugar; no grains; and the only dairy I consume is 4 oz./daily of grass-fed, organic, hormone/antibiotic free whole milk kefir (so no lactose; extra amino acids from the bacteria).

I'm going 30 days w/ the addition of lots of saturated animal fat & always getting 6-9 cups or more of mostly leafy green veg. Everything else above is how my strict Paleo has been for the past 8 months. I've been doing for about 28 days now & I'm getting weekly blood chemistry done and documenting the change. So far, my blood says I'm reversing the aging process.

I'll keep you all posted.
Kole Trickle
on Monday, January 23, 2012 at 08:43 pm
Swim
All laps were b/t 38-42 seconds
jo1
on Tuesday, January 24, 2012 at 03:08 am
thanks
thanks a lot kaitlin! mille merci!
D Craig
on Tuesday, January 24, 2012 at 06:36 am
CFE STRENGTH & CONDITIONING WOD
m/5'10"/227

ME Snatch
135lb (snatch needs work)

12:00 AMRAP
15 Double Unders
12 Handstand Push ups (limited range of motion...these need some work also)
9 Hang Power Cleans, 135/95 pounds

3 rounds + 15 double unders + 8 HSPU
Griese
on Wednesday, January 25, 2012 at 07:20 am
WOD
Sub 45 JR, 95# hang clean, 45# small bar back press.
sdruss00
on Wednesday, January 25, 2012 at 11:56 am
1-23-12 WOD
DE: 45# DB Snatch (10x 2reps) and form work.
Strength: 3x5 @115# BB Snatch

S&C: 3 rounds (15 tuck jumps for DU, and I should have scaled cleans to 115# all sets broken)
KD
on Monday, January 30, 2012 at 02:01 pm
KD Results
After recovering from the cold with a week off:

Strength - 115 X 2 Snatch, 135 X 1 Power Snatch. needs practice

3 rounds + 9 DUs from S&C as RXed
erik
on Monday, January 30, 2012 at 02:04 pm
CFE STRENGTH & CONDITIONING WOD:
STRENGTH:
Max Effort (ME): Snatch
50kg x1 full Snatch.

CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 12:00 of:
15 Double Unders
12 Handstand Push ups --> assisted feet on a squat rack
9 Hang Power Cleans, 135/95 pounds --> 40kg

3 rounds plus 15 double unders
double unders done with a lot of broken sets which took a lot of time.
erik
on Monday, January 30, 2012 at 02:05 pm
CFE STRENGTH & CONDITIONING WOD:
STRENGTH:
Max Effort (ME): Snatch
50kg x1 full Snatch.

CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 12:00 of:
15 Double Unders
12 Handstand Push ups --> assisted feet on a squat rack
9 Hang Power Cleans, 135/95 pounds --> 40kg

3 rounds plus 15 double unders
double unders done with a lot of broken sets which took a lot of time.
erik
on Monday, January 30, 2012 at 02:06 pm
CFE STRENGTH & CONDITIONING WOD:
STRENGTH:
Max Effort (ME): Snatch
50kg x1 full Snatch.

CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 12:00 of:
15 Double Unders
12 Handstand Push ups --> assisted feet on a squat rack
9 Hang Power Cleans, 135/95 pounds --> 40kg

3 rounds plus 15 double unders
double unders done with a lot of broken sets which took a lot of time.
erik
on Monday, January 30, 2012 at 02:09 pm
CFE STRENGTH & CONDITIONING WOD:
STRENGTH:
Max Effort (ME): Snatch
50kg x1

CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 12:00 of:
15 Double Unders
12 Handstand Push ups --> assisted feet on a squat rack
9 Hang Power Cleans, 135/95 pounds --> 40kg
3 rounds plus 15 double unders
the double unders done with a lot of broken sets
Scott from the Lou
on Wednesday, February 15, 2012 at 07:47 am
Morning swim
10 x 50m on 1:30. Really digging this swim program as it seems still high intensity, yet more attainable....so far. Maybe I'm just improving?
Comments are closed for this post.