W.O.D.: D Short Intervals

Day 2 Week 3
Tuesday, January 24, 2012 • EnduranceD Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

5 Push Presses, 135/95 pounds

7 Supine Ring Rows

9 Toes-to-bar

Post time to comments.


Reach Full Ironman Potential on 12 Hours a Week - Zone 5 Endurance

Post thoughts to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS):

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

Choose ONE of the following sports:

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.

Choose ONE of the following sports:

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.


Selina Moreno, 28th Annual Longest Causeway Run


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Comments (56)

Tristan
on Monday, January 23, 2012 at 04:55 pm
Ironman on 12 hours a week
I agree with this article. It makes sense all all fronts. Especially when you have a full time job and a family. I completed my first Ironman last August after loosely following the program on this site and I averaged only 9 hours a week.
Chad Brinkley
on Monday, January 23, 2012 at 06:15 pm
SWIM WOD
I did the Swim WOD on Monday: 800 yard warm up (200 freestyle, 200 drills, 200 pull, 200 kick), 10x50 yards on 1:30 (all repeats in 40-42 seconds), 800 yard cool down (800 freestyle). Time: 52:08, Distance: 2100 Yards

I did the local crossfit WOD on Monday afternoon: Strength: 5x3 ME Back Squat (PR at 185)
Conditioning: 3 Rounds for Time (50 Med Ball Hugging Squats @ 16 lbs, 40 Push Press @ 75 lbs, 30 Double Unders, 20 Knees to Elbow); Time: 21:40
Bkuz
on Monday, January 23, 2012 at 06:19 pm
Strength?
Where's the strength training? Reduce even more and add strength with the same results.
Selina Moreno
on Monday, January 23, 2012 at 06:33 pm
PIC
Thanks CFE for posting my pic!! Your wk outs continue to kick my butt and prepare me for my first tri in April!!
Steve michael
on Monday, January 23, 2012 at 08:11 pm
Cf open
Will the open wod's be programmed in to the regular programing?
Sel Marie (selina moreno)
on Monday, January 23, 2012 at 09:28 pm
iron Man on 12 hrs a week
I do think the swim is about tech but as a boxer i find my swimming to be more productive and achieve better progress the more i work on endurance. Because i have lung disease and i'm not like most average athletes i have to work twice as hard to keep my lungs strong. I can keep up with work outs as long as i do my treatments morning and night. i too work a full time job and prob average 12hrs a week in training.
Wouter M
on Monday, January 23, 2012 at 10:34 pm
Sub 4 supine ring row
Whats the sub? 2:1 row hanging by a bar?
DRod
on Monday, January 23, 2012 at 11:19 pm
WOD
Time on today's WOD: 7:20.
Push Press was done at 115# all else Rx'd

Followed up with some durability and core work.
jo1
on Tuesday, January 24, 2012 at 03:07 am
????
Again for the swim... 10x75m on 2: 00 mean that every set can exceed 2min? right?
thanks
James H
on Tuesday, January 24, 2012 at 04:18 am
What does the C and D mean before the WODs. I haven't seen this before. I haven't been on the site much since the switch. I'm just confused. Thanks for any help.
O.T. Ingram
on Tuesday, January 24, 2012 at 04:25 am
S&C plus Endurance from last night.
Looking good Sel,

S&C 10:01 forearms screaming the most.

So i did the Swim WOD FOR 3S yesterday and i think, no i am certain i need a swim coach. I did all 10 on 1:30 but i was beginning to subconsciously panic at the end of the last 25meters on the last 3 legs. I feel as if i have to work harder due to my total lack of buoyancy. (Comparable to a rock). Any help eould be appreciated. I live in the Buffalo NY area.
StacyF
on Tuesday, January 24, 2012 at 05:21 am
3S Run
I had to run on the hamster wheel today, so I maxed out the speed at 12 mph, turned up the "Sleigh Bells" on the iPod and got after it.
8 rounds at 12 with one round at 11.7 and 1 at 11.9
It is amazing how much my form tightens up when I need to stay on the treadmill and not fly off the back.
S&C WOD tonight at the box
Kaitlin
on Tuesday, January 24, 2012 at 05:28 am
James-- The C and D indicate the Cycle. These are for when someone is looking for a time programmed out for before a race some are looking for 12, some 8. The cycles are different numbers of weeks to help with planning. The A, B, C cycles will be linked on the site in the coming weeks.
Kaitlin
on Tuesday, January 24, 2012 at 05:35 am
RE:??
On 2:00 minutes means you have 2:00 to complete the 75 and have rest.
If you are not able to do this within 2 minutes scale the distance. You should be getting alot of rest on this set. Full recovery.
StacyF
on Tuesday, January 24, 2012 at 05:36 am
Reply to O.T. Ingram
I coach a few people in swimming. I really like the Total Immersion swimming videos. They are free, most importantly, and really well done. Nothing compares to getting in the water with a coach, but these videos could help you get your head around the technique in swimming.
Swimming is like a golf swing. It must be practiced regularly, adjusted always, and occasionally, you hit the sweet spot.
DRod
on Tuesday, January 24, 2012 at 06:33 am
SS(Run) WOD
Just finished with today's endurance WOD (run). This is my first endurance WOD and it sucked. Surprisingly, my hip didn't give me much of a problem....its was my lungs that hurt the most, but I guess that's expected after 2 months off because of surgery.

Anyway, I have a few questions. My speed along with my form felt pretty good the first 3 or so intervals but after that my speed went down pretty quick and my form was so so. What's a good strategy/technique for CFE intervals? Is it better to start at a slower speed that you can maintain for all intervals while keeping good form regardless of perceived effort? Or, is it best to go at a high perceived effort all rounds even though your speed will progressively get slower each interval?

Also, does anyone worry about cadence when doing these type of intervals. On my normal runs before, I would keep a cadence of at least 90. What's CFE's thoughts on cadence for the short, long and T/TT?
Matt MI
on Tuesday, January 24, 2012 at 06:35 am
@Tristan - Did you just use this program on Crossfit endurance, or did you add additional biking/running?

@StacyF - I attended a TI class this past December and have nothing but positive feedback for it. We did a lot of underwater video training and Devonna (our instructor) was able to help each of us improve on quite a few aspects of our swimming technique. Highly recommended for those who can afford it.
Matt MI
on Tuesday, January 24, 2012 at 06:45 am
@Tristan - Did you just use this program on Crossfit endurance, or did you add additional biking/running?

@StacyF - I attended a TI class this past December and have nothing but positive feedback for it. We did a lot of underwater video training and Devonna (our instructor) was able to help each of us improve on quite a few aspects of our swimming technique. Highly recommended for those who can afford it.
JustinT
on Tuesday, January 24, 2012 at 06:49 am
Interval rows between 0:47.2 and 0:49.6, damper on 6. I think someone needs to invent a pair of shorts with the soft/loop side of Velcro on the butt and then add the hook side to the seat of the c2 rower. That, or I need to work on my form a little.

Just getting into rowing. Much easier on the plantar fasc than running.

Str/Cond this evening...
scott
on Tuesday, January 24, 2012 at 07:30 am
wod
scaled to 115# on PP all else rx'd
6:49
Daniel Smith
on Tuesday, January 24, 2012 at 08:26 am
WOD
Article makes total since!! I need to start working on my biking, being that the tri season is just around the corner. Ran 200 meters instead to work on form and speed. Pose running has made a huge improvement in my running technique. Did 10X200's and my time was 36, 37, 38, 37, 36, 36, 35, 36, 36, 35. one mile warm up and 10 100 meter sprints for cool down. over all great workout!!
Alan Pamayo
on Tuesday, January 24, 2012 at 09:03 am
Endurance Run w/ 45 lb weight vest (10 x 100m): 20,18,18,17,18,16,17,17,18,16

WOD as RX'd: 7:48
Andy Luke
on Tuesday, January 24, 2012 at 09:27 am
Swim WOD
I started CFE Dec. 23, 2011. Been xfitting for two years. Today: 600y mixed warm-up, 10x50 on the 1:30 (all repeats were +/- 40 sec. Best time 38 sec. I need to incorporate cool down laps which I've not done.

Chad, you wouldn't happen to be located in the Atlanta area? I set a goal of 1/2 ironman this year as well. I recently registered for Augusta 70.3. Decided to step up my game.
Andy Luke
on Tuesday, January 24, 2012 at 09:28 am
Swim WOD
I started CFE Dec. 23, 2011. Been xfitting for two years. Today: 600y mixed warm-up, 10x50 on the 1:30 (all repeats were +/- 40 sec. Best time 38 sec. I need to incorporate cool down laps which I've not done.

Chad, you wouldn't happen to be located in the Atlanta area? I set a goal of 1/2 ironman this year as well. I recently registered for Augusta 70.3. Decided to step up my game.
Dan S.
on Tuesday, January 24, 2012 at 10:35 am
C2 Row: 8 x 250m TT, rest 4:00
45.3
44.1
44.0
43.9
46.3
46.0
46.4
48.0

Total: 06:03.9 2000m 31spm 01:30.9/500m
Wouter M
on Tuesday, January 24, 2012 at 10:43 am
Run + WOD
Run 8x200 60sec rest@ 20-21 km/h on treadmill
WOD in 7.22
95 pp, supine bar pull, kipling toes2bar
Sel Marie
on Tuesday, January 24, 2012 at 11:33 am
WOD
@ O.T thanks bee!! you'll get there too!!

S&C: 8:42
could only do 6 toe to bar per round :/ but im gettng the blisters from practicing my kipping and pull ups (yey)
Endurance: Tonight
Matman
on Tuesday, January 24, 2012 at 11:45 am
Wod
Xfit wod as Rx. 135 lb front squat

10 x 100 relay with my wife.
Nice wod forearm and grip ripper
Collin
on Tuesday, January 24, 2012 at 12:15 pm
Ironman Training
The article is valid. CFE training worked for me during my first Ironman in November. The training allowed me to still spend time with family and meet job obligations. Furthermore, I got stronger and faster during the training. If you still have hesitations about CFE for Ironman training, don't. It works.
BradM
on Tuesday, January 24, 2012 at 12:55 pm
S&C
In 8:21 5 rounds:
5 push press 135# (95#)
7 supine ring rows (straight bar)
9 toes 2 bar (knees to elbows)

I'm dead from yesterday still...this was all the workload I could handle...200 yrd sprints after work!
Matman
on Tuesday, January 24, 2012 at 01:16 pm
Wod rx
Today's strength and condt. . Wod as rxd
6:58 Tough on forearms and grip ripper.

10 x 100 relays with my wife
David S.
on Tuesday, January 24, 2012 at 01:17 pm
SS(Swim)
400m WU (200m+200m drills) 10x75m, times between 1:02 and 1:05. 200m Cooldown.
Andy Luke
on Tuesday, January 24, 2012 at 01:19 pm
Swim WOD
I started CFE Dec. 23, 2011. Been xfitting for two years. Today: 600y mixed warm-up, 10x50 on the 1:30 (all repeats were +/- 40 sec. Best time 38 sec. I need to incorporate cool down laps which I've not done.

Chad, you wouldn't happen to be located in the Atlanta area? I set a goal of 1/2 ironman this year as well. I recently registered for Augusta 70.3. Decided to step up my game.
Jake Fisher
on Tuesday, January 24, 2012 at 01:47 pm
Daily Results
6 x 100m TT w/ 3:00 RI - 15.3
19.1 - 16.3 - 16.1 - 15.4 - 15.3 - 15.3 (My PR is 12.4, from last Apr)

Then... 3 x 200m w/ 3:00 RI
* Pacing work: 47.9 - 47.9 - 47.4

Took 90 mins REST; compressed my legs, fueled up on fat & a little beef protein ... then hit the WOD.

WOD Rx'd - 7:50, All sets unbroken!
Ragan
on Tuesday, January 24, 2012 at 02:14 pm
Ironman Training
@Collin: Did you use the programming from the website? Did you modify anything in the process? Just curious.

Last year I finished my first 70.3 using CFE and it completely worked. This year will be my first Ironman and I'm trying to keep faith, but do wonder about all of the miles.
Sel Marie
on Tuesday, January 24, 2012 at 02:56 pm
WOD
@ O.T thanks bee!! you'll get there too!!

S&C: 8:42
could only do 6 toe to bar per round :/ but im gettng the blisters from practicing my kipping and pull ups (yey)
Endurance: Tonight
John C
on Tuesday, January 24, 2012 at 03:07 pm
Swim WOD
I couldn't get to the pool yesterday so I had to go today.

600m warm up of various strokes and drills. 10 x 50's on the 1:30. All were 50 sec +- 3 sec.
BradM
on Tuesday, January 24, 2012 at 03:11 pm
Run wod
8x200m (I got to run outside!)

40,38,38,37,38,38,38,37
Rob E
on Tuesday, January 24, 2012 at 03:41 pm
CFE WOD
Did yesterday's S&C WOD as Rx'd 3 rounds +15 DUs & 5 HSPU
Waited 2 hours and did today's S&C WOD in 8:24... I'm tired. Will try and do CFE WOD tonight. If not, tomorrow.
Brad Williams
on Tuesday, January 24, 2012 at 03:54 pm
1/24/12 WOD
Strength & conditioning to start. 120lbs for Push Press, Hang Leg Raises sub for T2B- 4:46 minutes.
Did 10 x Suicides, Killers for endurance with jump shot recovery on the basketball court. I'm in the Student vs. Staff basketball game this Friday and need to work on the game. The kids will soon know what the "Sikma" move is.
Adam
on Tuesday, January 24, 2012 at 04:42 pm
Jan 24th
S&C WOD
Completed as Rx'd in 6:33. Legs are sore from last few days of workouts as im trying to get back into my routine after the holidays got me off track.
Had a rowing WOD at our box today so did that instead
Row 1000m rest 5min= 3:20
Row 750m rest 3min=2:46
Row 500m=1:46
Max Effort on each row. Not to happy with the row times was hoping to be a bit faster
Kieran
on Tuesday, January 24, 2012 at 05:03 pm
run wod (3S)
10 x 100m - 17.2s ave - disappointing
Chad Brinkley
on Tuesday, January 24, 2012 at 05:54 pm
RUN WOD
Did the 3S Run WOD this morning: 800 meter warm up, 10x100 meter TT with 3:00 rest (15.34, 15,71, 16.45, 16.06, 15.08, 16.25, 16.39, 16.17, 16.38, 16.78), 800 Meter Cool Down.

I had a personal training session at the local box this evening.

Strength: 5x3 ME Push Press (65, 75, 85, 95, 105), 5x3 Deadlift (185, 205, 225, 245, 265), 5x5 Weighted Dead Hang Pull Ups (8, 10, 10, 15, 15 fail), 5x5 Weighted Push Ups (10, 20, 30, 45, 55)

Conditioning: 3 Rounds for Time of 20 Russian KB Swings @55, 20 Pikes, 20 KB SDHP @55, 20 Double Unders, 20 KB Deadlift @100, 20 Hand Release Push Ups, 20 Single KB Snatch @35 (R=1, L=2), 20 Pull Ups. Time = 28:00
Chad Brinkley
on Tuesday, January 24, 2012 at 05:58 pm
Re: D-ROD
The goal for most workouts is to find the fastest pace you can complete each interval at consistently (i.e. hold the time between your fastest and slowest intervals within 3-5 seconds).

Some workouts, like this week's 3 sport Run WOD, specifies that each effort should be a time trial (aka all out effort). On those workouts, you go as fast as you can each interval even if your speed starts to suffer.

NEVER let your form suffer. If you can't maintain form, you probably need to stop or slow down.

Cadence should be 90 at a minimum. It may need to be faster for faster intervals or if you need to work on shortening your stride.
StacyF
on Tuesday, January 24, 2012 at 06:11 pm
CFE S & C WOD
Practices muscle ups - my goat - I am getting closer than I ever have to getting all the way to the top. Right now, I get stuck driving up from the dip. I get about 2 inches out. I don't like kipping the dip/drive, so eventually I will get tight enough and muscle it out. Maybe tomorrow; maybe next week.

Rx'd (for ladies) 11:42 grip challenged after this WOD.
Collin
on Tuesday, January 24, 2012 at 06:31 pm
Ironman training
@ Reagan i followed the website training for multi sport training. I did strength and conditioning in my box. I did several sprints and a half ironman for training during the season. The half ironman was longest distances that I went. It worked great. My butt was sore after the bike leg of the ironman but I will take that over hundreds of hours of training.
neebs
on Tuesday, January 24, 2012 at 07:19 pm
daily results
WOD: 10:02. 135#
Sel Marie
on Tuesday, January 24, 2012 at 09:07 pm
WOD
@ O.T thanks bee!! you'll get there too!!

S&C: 8:42
could only do 6 toe to bar per round :/ but im gettng the blisters from practicing my kipping and pull ups (yey)
Endurance: Tonight
Kole Trickle
on Tuesday, January 24, 2012 at 10:24 pm
CFE Strength and Conditioning WOD
6:17

3S Run Day
:17,:17, :15, :15, :14, :15x5

Should of done the 100m on a track. Hate trying to sprint short distances on a treadmill
DRod
on Wednesday, January 25, 2012 at 02:03 am
@ Chad
Thanks for the reply Chad.

Gonna have to start off slower next time and keep my form. It was mentioned on today's White board Wed that it's preferred to start off slower and get progressively faster then start off fast and completely bonk. I guess it will take time to learn my gears for various distances.
Griese
on Wednesday, January 25, 2012 at 07:16 am
WOD
95lbs, Sub Sit-Ups for TTB. 10 min
sdruss00
on Thursday, January 26, 2012 at 07:14 am
completed 1-16-12
Skill work on DUs
ME: 5x5 BB bench 175#
S&C: 5 rnds 9:57 (PP-115#)delay for "someone to work in"
Keevin
on Thursday, January 26, 2012 at 08:37 am
WOD: 8:50
erik
on Tuesday, January 31, 2012 at 01:27 pm
CFE STRENGTH & CONDITIONING WOD:
CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:
5 Push Presses, 135/95 pounds --> 40kg
7 Supine Ring Rows
9 Toes-to-bar

T 8:46

ENDURANCE WOD:

Run 10x 100m times between 23 sec and 26 sec
KD
on Wednesday, February 01, 2012 at 09:08 am
KD Results
8 X 200 on treadmill @ 10mph

S&C - 10:50. Rows on bar and K2E
Scott from the Lou
on Friday, February 17, 2012 at 08:01 am
evening WOD and row
WOD: scaled PP to 75# and toes to bar to 18 knees to chest.

7:44

Really focused on PP form.

Row: only had time for 4 x 250m TT with 4 min break between.

:43
:41
:38
:36

All PRs. Wish I would have had time for 4 more because I freaking love rowing and feel like I can slam.
Comments are closed for this post.