W.O.D.: D Short Intervals

Mid Week 3

STRENGTH:

Back Squat 5 x 3 @ 80% sets across

First work set after warm up should be at 80% of 1RM. Post loads to comments.

5-10 minutes rest then CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

7 Power Snatches, 115/75 pounds

9 Toes-to-bar

Sprint 50m

Post time 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.


CrossFit Endurance Seminar, USMC Force Recon Company, Camp Pendleton, CA


 WHITEBOARD WEDNESDAY

 

 


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Comments (62)

Matt MI
on Tuesday, January 24, 2012 at 06:13 pm
Ironman Question
Ironman Question:

I know there have been some older posts on this topic and there have also been some testimonials on this topic (including the Matt Fitzgerald link from yesterday - which consist of his personalized programs which do NOT include crossfit from what I could tell), but the posts are gone (on the old server, unless I perform a laborious search on archive.org) and the testimonials don't provide a whole lot of meat to them.

My question is, has anyone solely used this program (no additional bike and/or run time) to prep for an Ironman race? If you used something in addition to prepare, can you please post the details and/or any additional information that other Ironman wannabes might find useful?

Mucho Gracias!!!
Daniel Smith
on Tuesday, January 24, 2012 at 08:35 pm
WOD
More toes to bar?? geez!!! i need a good warm up?? what does every one do for a good quick warm up??
Chad Brinkley
on Tuesday, January 24, 2012 at 09:02 pm
Ironman 70.3 using CFE
There were two of us who trained for Ironman Branson 70.3 2011 using CFE. Both of us had great races. I followed the site's 3 sport endurance wods for schedule a&b (6 endurance wods per week - 2 for each sport). The only modifications I made were I would sometimes do both a tempo and a time trial wod on the weekends (ie run tt on sat then bike tempo on Sunday) or I would do a bike-run brick by chaining the bike-run intervals from one week ( ie 5x1 mile bike and 800 run instead of 5x1 mile bike one day and 5x 800 run on second day). I did 4-6 crossfit wods each week depending on how much rest I needed. I used the local box's program because it is easier for me to maintain intensity in a group wod. I did much better in 2011 using CFE than I did in 2010 using LSD with some additional strength training.
Angie G.
on Tuesday, January 24, 2012 at 09:18 pm
Ironman answer
Matt, I used the CFE protocol solely to prep for the 2010 St. George Ironman, which was my first Ironman race. I did 4 regular CrossFIt wods per week, as well as the CFE programming (3-4 workouts per week), cycling through the multi-sport wods as directed by the site's programming. I did no additional rides/runs, etc. I did run & ride the course itself a bit, but only using timed trials and tempo rides/runs. The training was very effective and worked for my schedule, which includes a full-time job as a middle school teacher & mom of 5. Try it--you'll like it! The old site did present the programming differently, but I just stayed a week or two behind and scheduled my weeks' workouts accordingly. It totally works if you stick to it!
nfdmedic4
on Tuesday, January 24, 2012 at 09:20 pm
ironman prep
Matt- I am currently training for my first triathlon ever, and its the Boise 70.3 ironman. I am coming from a single sport background of running, but even that is limited to a few half marathons and non serious 10k's. CFE is my program of choice, but it does include extra bike and swim time. Swim for the technique, and the bike b/c I've never done any serious cycling. You can follow the blog that I started to see how it goes for me, or if you have any other questions. I'll report back here to tell everyone how it goes.
Joey
nfdmedic4
on Tuesday, January 24, 2012 at 09:30 pm
blog info
Just realized I didn't leave blog info. Got distracted by the kids. Tri4kona.blogspot.com
Thanks!
Joey
Wouter M
on Tuesday, January 24, 2012 at 10:08 pm
RE:
In the whithboard wednesday vids there was a video about the same question. But it was 3 months back. Try to find it
Jake Fisher
on Tuesday, January 24, 2012 at 10:43 pm
Thanks JMac!
I see these lovely Back Squats 5 x 3 @ 80% 1RM ... Just what I need to get my back squats back in order ;) Thanks Brother!
DRod
on Wednesday, January 25, 2012 at 12:56 am
WOD
Had to establish a squat 1RM due to my recent time off. Was able to hit 270#. My previous 1RM was 345 or so. Not bad but I figure it will be a few months before I can get that back up.

Strength: Back Squats 5x3 @ 215#...no issues/felt good

C&E: time 6:34...power snatches done at 95#
O.T. Ingram
on Wednesday, January 25, 2012 at 03:49 am
S&C
Only had a treadmill so i substituted the 50m for 400 at 13mph.
My final time was 9:41

Couldn't do the 10x100 meters last night i will make it up though.
Rene Baden - Denmark
on Wednesday, January 25, 2012 at 03:57 am
Strenght : 5x100kg, 5x 102,5kg, 5x105kg

WOD RX: 3:58min.
Rene Baden - Denmark
on Wednesday, January 25, 2012 at 03:57 am
Strenght : 5x100kg, 5x 102,5kg, 5x105kg

WOD RX: 3:58min.
Rene Baden
on Wednesday, January 25, 2012 at 04:00 am
Strenght+wod
ST: 5x100kg, 5x102,5kg, 5x105kg

WOD RX: 3:58
O.T. Ingram
on Wednesday, January 25, 2012 at 04:34 am
S&C
Only had a treadmill so i substituted the 50m for 400 at 13mph.
My final time was 9:41

Couldn't do the 10x100 meters last night i will make it up though.
StacyF
on Wednesday, January 25, 2012 at 04:47 am
Re:Ironman Question
Last triathlon season which I finished November 27 with the Ironman Cozumel, I had a traditional triathlon coach, and I am a CrossFit coach in a gym in OK. I was training with my cycling team two mornings during the week and on Sundays, maintaining CrossFit WODs and some CFE WODs during the week. I incorporated the CFE swim WODs with a warm up and cool down which made my swim WODs much longer, but I temper that with that I like to swim. I had a pretty rough season. Because of mixing the long slow distances that I was doing with the cycling team (which I would often turn into bricks) and the disconnected training I was doing with CrossFit and CFE, I was really not prepared to go into the race I did in November. I suffered from overtraining twice during the season and barely made it through a 70.3 a month before IM.
The lesson I learned was that I need to stick to one system and stop trying to make it all work out myself. I fired my coach, happily. He, obviously, was no help.
I had a lot of time to think about what I was going to do differently in my training while doing the IM - 16 hours of four rain storms and very strong winds (30 mph), to be precise. I decided to make the commitment to CFE, stop focusing on the 140.6 number, and put quality in my training not quantity.
You will finish your IM. Just the pure adrenaline of being in the atmosphere will ensure that you finish - if you don't get too sick or hurt too badly. How you show up to the race and recover is probably more important than anything. I showed up to the race in bad shape due to hodge podge disconnected training. The day after the IM, I was not sore, feeling fine, and eating everything in sight; probably due to the conditioning from CrossFit. Day three, I went on a casual bike ride (bar hopping) with some other vacationing IM. A week later, I was back at CFE workouts exclusively.
I am prepping for a tough season this year. My first race is in February in Corpus. Two weeks later is a tough half IM in Galveston. I feel very prepared to go into these races with CFE only training. I feel stronger, have better times, and not overtrained.
My advice - pick a training program that you can commit too 100% and stick with it 100%. Don't try to mix and match or you risk overtraining and not having time to focus on nutrition - which is the 4th discipline of long distance triathlon.
I only train with my cycling team on the weekends now. I will turn around and not go the distance with them, too. They need me to be strong, not overtrained. They do not train like I do, so I am willing to eat my ego and turn around. It is better for the team. It's better for me.
Ken
on Wednesday, January 25, 2012 at 05:56 am
A and B cycles?
Hi Gang,

I used CFE last year to train for my first marathon, which went pretty well overall. After completing the marathon in October I took a break from running to focus on strength work (Wendler 531), but I'm doing a second marathon this fall and wanted to start progressing through the CFE cycles again soon.

I was hoping to start with the "A" cycle that went up last May or June, is there a place where I can find the older cycles? I'm guessing I shouldn't just jump into to "D" cycle without having progressed through at least one previous cycle.

Comments/Thoughts?

Thanks for you're help, great community here.
DRod
on Wednesday, January 25, 2012 at 06:25 am
@ Daniel Warm-Up
My warm ups usually take 10-20min minimum but I have issues with my hip and shoulder that I have to focus on.

My typical warm up starts of with DROM (range of motion exercises) followed by some workout specific exercises to get prepared for the WOD. I follow that with some mobility to prepare the joints etc.
If its a strength day like today, I always work up in weight until I get to the desired weight for the WOD. I never jump right into the prescribed WOD weight for strength or DE work.

As an example, today for a warm-up I did some range of motion work, followed with three rounds of barbell complex at very light weight, 50m job and a hip mobility exercise for each round.
I am curious to know what others do for a warmup/cooldown.
Matt MI
on Wednesday, January 25, 2012 at 06:32 am
Ironman Responses
@Chad, Angie G., nfdmedic4, StacyF - Thank you so much for all of your responses. I think the biggest problem for me, which it sounds like some of you identify with, is that it almost seems like too little for preparation. I competed in the 70.3 in Miami last year and was burnt out afterward - which eventually led me to looking into other ways to train, which led me to this site (Thank God, since I love Crossfit - the community, workouts, etc...).

@Chad - Thanks for the information. I like to use my local box as well, since like you stated, it is easier to maintain intensity in a group wod, vice alone. Best of luck to you in 2012!

@Angie G. - St.George...wow, that's awesome! That's notoriously a monster of a race! Thanks for the succinct response, it's exactly what I was looking for.

@nfdmedic4 - Best of luck in your training. I hope you enjoy triathlons, like many of us do. It appears like you're in the right place to get started - vice wasting hours and hours of your time performing LSD exercises. Best of luck in your endeavors.

@StacyF - Thank you for the detailed reply. I found nutrition to be a big problem for me @ the 70.3 in Miami earlier this year. I carbo loaded for a week and felt bloated, dehydrated, sick, etc...terrible...been semi-paleo ever since and I feel great, although I haven't raced a long race since the transition. It sounds like you've went through a lot of personal 'testing' in order to find out what worked best for you - thanks for sharing that with me (us) on this forum. A great time for introspection, "16 hours of four rain storms and very strong winds (30 mph)," sure you will never forget that!! I wish you the best in the upcoming season and thank you for your input - it is much appreciated.
JustinT
on Wednesday, January 25, 2012 at 06:34 am
Fouls
Would someone explain Fouls to me, please? TIA.
VitekFire
on Wednesday, January 25, 2012 at 07:04 am
Daily Results
Strength
5x3 @ 275lb

S&C WOD
*WOD Change Due To Weather*
135lb Power Snatch 7 Reps
Toes To Bar 9 Reps
Double Unders 50 Reps

Time: 7:16

Endurance
8x200m
34, 34, 34, 34, 34, 34, 34, 34
*Time was slow had to complete on treadmill*
O.T. Ingram
on Wednesday, January 25, 2012 at 07:09 am
yesterday S&C
Not sure why my time was so slow from yesterdays S&C WOD but it really opened my eyea that i need to hit these WODS faster & harder, I know its not a competition but i like to run with the best and i was way behind yesterday. If i want to do decent in the upcoming races i cant let that keep happening.
CaseyS
on Wednesday, January 25, 2012 at 07:15 am
eat your ego
"I am willing to eat my ego and turn around." I totally hear you StacyF. I've been working the CFE program exclusively for about a month now. I know I can't do my prior usual 3 hour mountain bike ride one night then hit the EWOD at the required intensity the next morning. So, I have to TURN AROUND. But it's a bit of a struggle and yes, when all my riding buddies are there ego is involved. I'm working on it but it was nice to hear I'm not the only one.
Andy L
on Wednesday, January 25, 2012 at 08:08 am
RE: Ironman Question
I've done many tri's and registered for my first 1/2 ironman. I've spoken to many endurance athletes at my box and one criticism/debate is how you handle nutrition. I've been doing as much reading as I can on the subject. One thing I hear most often is, part of the purpose of long days is to get your nutrition dialed in. As the distances get longer, the nutrition gets very important and you just have to experiment to find out things like whether you can stomach a chocolate GU after five hours of hard racing. I'm still researching this and in the beginning phase. I'm interested to hear others' thoughts.
Daniel Smith
on Wednesday, January 25, 2012 at 08:54 am
CFE
Great swim work out did 10x50 meters. Food pacing, started at 52 sec, 47 sec, 46 sec, 45, 45, 46, 46, 46, 45, 46. 200 meter leg work, 300 meter warm up, and 300 meter cool down. Would it be ok to do FRAN today instead??
VitekFire
on Wednesday, January 25, 2012 at 09:10 am
Daily Result CHange
S&C WOD was still three rounds for time.
Alan Pamayo
on Wednesday, January 25, 2012 at 09:16 am
WOD
Back Squat 5 x 3: 295,295,295,295,295

WOD as RX'd: 3:45

Endurance Run 8 x 200m: 35,33,33,33,35,34,35,34
Jeff B
on Wednesday, January 25, 2012 at 09:21 am
Ironman
great discussion re: IM training. very helpful. i'm training for my first 140.6 in august and started CFE in december. lovin it so far but very very challenging.

i read somewhere that CFE recommends testing through build races leading up to your A race. i have a few shorted tri's on the schedule was also planning to do some solo testing every 4 to 6 weeks as training progresses. specifically, i was thinking 3 or 4 weeks of CFE the 3 to 4 rest days then a long run, long bike, and long swim on susccessive days (with no other training on those days) to gauge my progress. these would be race-pace efforts.

any feedback on this plan will be greatly appreciated.

andy l. - something like this will help you practice nutritional intake for your 70.3
Jake Fisher
on Wednesday, January 25, 2012 at 09:22 am
XTERRA Triathlete & Solely CFE
I have to get out the door to train, but I wanted to give my 2-cents. I'm approaching my 1-yr CFE/CF birthday (Feb 14, 2011). I didn't know much about CrossFit; and when I heard about CFE I was a huge skeptic. I had never done any CF training, when I started CFE. I was asked to give "The Man" ;) 6-wks of CFE programming and see if I didn't see marked improvement across all domains of fitness and especially in my swim/bike/run disciplines. Within 3-wks I saw dramatic changes, huge PR's, and I felt amazing (because I was actually recovering!). I never looked back to LSD.

I trained and raced last season solely on CFE. I was unable to do any solo XTERRA triathlons due to a bike sponsor "hiccup" & spending all of 2011 helping a friend start a CrossFit box ... I WAS able to run in some XTERRA trail runs and compete in a few local charity runs. One of those charity races I placed 2nd in my age group, 14th overall (out of 800). All Top 20 of us finished within a 5-sec window of 1st.

I also know that CFE allowed me to finish well in an 8K XTERRA Trail Run and then 10-mins after finishing, line-up at the edge of the lake for the XTERRA triathlon that followed. I swam the swim portion for a friend who blew his eardrum the day before the race. I had no legs during the 1.2 mile swim and swam solely upperbody (hammies cramped as soon as I dove into the water) ... I came out of the water 24th of 300. Our Team took 2nd out of 6 Teams, we were only about 3 mins behind 1st. My friend finished the bike/run portion inline with a 22nd overall individual placing.

There's an argument that XTERRA is a lot harder than 70.3 or even a full IM because of the constantly changing heart cadence & biking/running cadence of mountain biking rugged terrain & running those same singletrack trails. The terrain is uneven, the hills are much steeper on off-road courses and you can't maintain a constant pace off-road like you can on a long, straight, smooth, flat road.

Just a thought.
JustinT
on Wednesday, January 25, 2012 at 09:27 am
wod
Str: 5x3 of 255

Str/Cond 4:50
BenJones
on Wednesday, January 25, 2012 at 09:38 am
Back in the Game
Been traveling. This is my first WOD in 8 months. Decided to start training for an ultra when I got back. Had to establish a 1RM for BS. 265#. About a 30% drop since last May. 5x3 @215. I'm following the SS template in the FAQ.
Wouter M
on Wednesday, January 25, 2012 at 10:21 am
S&C
6.22
scaled to 70 pnds snatch
StacyF
on Wednesday, January 25, 2012 at 10:30 am
nutrition and long ditance tri
I'm going to be honest and say something I have never told anyone I coach or anyone in the box, but now will in the spirit of being helpful. I can and have done 70.3s and almost an entire IM on NoDoze (caffein pills) and Poweraid and did fine, in fact well.
I have also trained for 4 to 5 hours at a time with EFS electrolyte(bike/run), Hammer Nutrition's Perpetuem watered down(bike), and Justin's Maple almond butter (swim/run) and did well too.
The balance you need to strike is how much. I, obviously, can race on very little, but it is not a good idea being that I had to refeed for 9 days straight. This translates to that I need to have the right nutrition for me and on the less side, just not on the every 45 minutes and every 15 minutes rule.
You need to find the balance between not having enough and having just enough. You can always eat more while racing. It is a buffet in those aid stations, but you cannot get rid of eating too much or the effects. Well, you can, but trust me, a long distance tri porto-potty is the most disgusting thing you have ever experienced in your life and depending on where you are racing, people may not like their bushes violated.
Oh, I also write my nutrition plan down on my arm in permement marker. This way it is a constant reminder to eat, drink,take a NoDoze, and throw water on myself. To me, caffein is an essential vitamin.
Kieran
on Wednesday, January 25, 2012 at 10:37 am
re: Fouls (& results)
Wods often have a prescribed consistency for each interval e.g. "hold all splits between 3s". Sometimes it also lists fouls. If it says a foul is 30 squats, and your slowest split is 6s behind your fastest, you do 30 squats right after finishing your last interval. It's extra motivation to keep your pace tight.
They haven't been prescribing fouls much recently. Try to keep pacing anyway, and when they do give fouls, do them if you earn them.

bike wod - 1:21-1:27. Slow & uneven but I was focusing more technique than speed/cadence, so I'm ok with it.
John
on Wednesday, January 25, 2012 at 10:44 am
RE: Ironman Question
I have done 2 Ironman Races, IM St George and IM Cozumel and the only thing that I dont agree with on using only CFE workouts for those distances is that it doesn't seem like your body would like being on a bike for 6 or so hours if you havent spent more than 1 hour on your bike beforehand. I think you still have to have a few long distance rides and runs just to get your body used to doing that for such a long period of time. While I do agree with a lot of the CFE training for longer distances, I still think you have to supplement your training. And, like Andy stated, you will never know how your body will behave when you hit the run after riding your bike for 6 hours if you never have done it. And nutrition is probably one of the biggest factors to finishing an IM event. For distances half IM and shorter, CFE could work well, but you still need to practice nutrition and transitions because no exercise out there can get you used to the bike to run trans except for doing just that.
John
on Wednesday, January 25, 2012 at 10:45 am
RE: Ironman Question
I have done 2 Ironman Races, IM St George and IM Cozumel and the only thing that I dont agree with on using only CFE workouts for those distances is that it doesn't seem like your body would like being on a bike for 6 or so hours if you havent spent more than 1 hour on your bike beforehand. I think you still have to have a few long distance rides and runs just to get your body used to doing that for such a long period of time. While I do agree with a lot of the CFE training for longer distances, I still think you have to supplement your training. And, like Andy stated, you will never know how your body will behave when you hit the run after riding your bike for 6 hours if you never have done it. And nutrition is probably one of the biggest factors to finishing an IM event. For distances half IM and shorter, CFE could work well, but you still need to practice nutrition and transitions because no exercise out there can get you used to the bike to run trans except for doing just that.
Kaitlin
on Wednesday, January 25, 2012 at 10:51 am
RE: Aand B Cycles
Ken-- The A.B, and C cycles will be posted on the site in the coming weeks.
Kaitlin
on Wednesday, January 25, 2012 at 10:56 am
RE Fouls
Justin T-- Some wods have fouls if you do not keep the repeats within the deviation window given. Fouls occur at the end of the entire workout. Not during unless it is noted to happen immediately.
John
on Wednesday, January 25, 2012 at 11:06 am
RE: XTERRA Triathlete & Solely CFE
Jake, I think that CFE a perfect match for events like the Xterra series, and like you said, the hills make it a little more challenging than a normal Tri but racing for 3 to 5 hours in an Xterra is no where near the same as doing an Ironman distance race. I have done both IM and Xterra and I can tell you that IM is much more difficult unless you are out there "just to finish". My Avg heart rate for my last IM was 146 for about 12 hours so I was still pushing at a pretty good clip. And not all IM's course are that easy, St george has almost 9000 feet of elevation gain, or used to until they changed the course. But like I said, you are 100% correct on using CFE for shorter distances, I think this is where CFE comes in to its own, but its just hard to see it being the only training for IM distances.......
StacyF
on Wednesday, January 25, 2012 at 11:09 am
John is right
Definitely practice transition! For guys, especially practice getting on and off the bike. I have seen the bike "bounce" at the wrong time too many times when volunteering at races and in CX.
About once a month, I "go the distance" with the team or group ride and test nutrition unless I am racing.
sdruss00
on Wednesday, January 25, 2012 at 11:49 am
1-25-12 WOD
ME: 5x3 BS- 175,180,185,195,215#x2

S&C: 6:02 (with an across the gym, out the door, then sprint delay) Snatch form is improving, but, scaled weight to 95#

CFE: SS Run (Tues Make-up):
34,35,32,32,32,33,30,30s
John
on Wednesday, January 25, 2012 at 11:50 am
RE: Ironman Question
Stacy, good work at Cozumel, that was a rough day for all of us out there, i especially liked the lake on the run! The only thing I would worry about with caffeine as a supplement to long distance events is the diuretic affects that it has on the body. I cut out all caffenine about 2 weeks prior to Cozymel because of that. Did you notice all the people in the medical tent with IV's and people laying on the ground puking? I think a LOT of people got dehydrated down there. That being said, you have to do what works for you and it seems caffiene helps you. Just keep expirementing to see what works best!
Mark C
on Wednesday, January 25, 2012 at 12:55 pm
Mix and Match S/CF & CFE wods?
following the multisport program does the programed CF WOD for a given day have to be done with the corresponding CFE wod for that day?

Example, Monday 23 Jan 2012 RX is St= ME snatch, CF= 15 DU, 12 HSPU, 9 Hang Clean, and E wod is a Swim day for multisport, can bike or run be substitute that day and still use the programmed S and CF training? Or is it better to do the S&CF rx'ed from a previous week with the corresponding run or bike?

Love the new site! Thanks CFE! Nice to see other Xterra folks on here. Will be giving Xterra Epic - Rustman a shot in May - 1 mi S, 31 mi MTB, 10 mi trail run
Wouter M
on Wednesday, January 25, 2012 at 01:10 pm
Whiteboard question
Where does the 2 minute come from? I also see this in mwod. But what research is the sientific foundation? I cant seem to find it on pubmed or cochrane.
Kaitlin
on Wednesday, January 25, 2012 at 02:45 pm
RE: Mix and Match CFE S&C CFE WODS
Mark C-- Best to keep the CFE S&C wod & Endurance wods together as they are programmed. They are programmed to work together.
Kaitlin
on Wednesday, January 25, 2012 at 02:47 pm
RE:Whiteboard question
2 minutes on the MWOD is the minimum dose to see change.
Gary
on Wednesday, January 25, 2012 at 03:01 pm
Where to start
I looked over the FAQ but I need a little more help. Can I start during any cycle? Do I do the whole week: short/long/mid cause this part has me !@$@% I see day one, two like three times so how can do two be the same for three days in a row. If it helps I only want to run or row with the cross-fit and strength.
Jake Fisher
on Wednesday, January 25, 2012 at 03:21 pm
Daily Results
STENGTH: Back Squat 5x3 starting 80%
210# is 80% of my current 1RM, so I warmed up to 210# while doing MobWOD to get my hip w/ a half labrum ready...
(80%) 210-215-220-230-245 (88% 1RM)

WOD Rx - 5:35

My schedule is back on track now, so tomorrow will be SKILL WORK / REST. Looking forward to the rest as my hammies are lit-up! I'm finally sprinting in POSE -- the soreness makes this obvious ;)
Brad Williams
on Wednesday, January 25, 2012 at 03:48 pm
1/25/12 WOD
Intervals on the bike this morning. 90 seconds for the intervals since that is the longest it will take me to get 1/2 a mile. No S&C today because of staff meetings after school. May do an easy spin in the AM to watch Nadal vs. Federer in the Aussie Open Semi-Finals.
VitekFire
on Wednesday, January 25, 2012 at 03:49 pm
Daily Results ( Corrected)
Strength
5x3 @ 275

S&C WOD
Three Rounds For Time Of:
135lb Power Snatch 7 Reps
Toes Toe Bar 9 Reps
Double Unders 50 Reps
Time: 7:16

Endurance
8x200m Run
34, 34, 34, 34, 34, 34, 34, 34
John G
on Wednesday, January 25, 2012 at 04:44 pm
Power Snatch, Power traps
Oh man these power snatches really fire up my traps!
135# for BS
6:20 for wod. used 65# for power snatch and subbed 15 second treadmill push for 50m sprint.
On a side note this was the first time I squatted in my new high top chucks, It felt much better than my Vibrams.
StacyF
on Wednesday, January 25, 2012 at 06:23 pm
WOD
I am so sore from yesterday, but managed to get through.
Bike - have no idea, need to replace the battery, again, in the meter on bike.
WOD - 10:07 75# on snatch, rx'd on T2B and subbed 50 ft of sled sprint at 135# for the 50 m sprints.
Kaitlin
on Wednesday, January 25, 2012 at 06:32 pm
RE: Where to start
Gary-- You can start at the beginning of any of the Cycles. Start with the beginning of the D Cycle. Go to January in the archive and all of it is there.
As a single sport athlete you will do a short interval/long interval/tempo/tt wods per week.
The prescriptions are explained in the FAQ. Day one and day 2 are listed for each type of wod (short interval, long interval, tempo/tt wod) each week.
Bryan
on Wednesday, January 25, 2012 at 06:46 pm
WOD Results
Squats - 5x3 using 300# for all sets. Last one was tough but I pushed it out.

S&C WOD - 4:50, Rx'd at 115#. Snatches felt weak on the last round and had to break and reset. Also, my shins are starting to hurt like I am getting shin splints, which really sucks!
Kole Trickle
on Wednesday, January 25, 2012 at 06:52 pm
S & C WOD
5x3 250 lbs
WOD 5:17
Did 95 lb power snatch and ran the 50 meters on a basketball court. Also, proceeded with some dive rolls and backflips on a boxing ring to cool down
Jordan
on Thursday, January 26, 2012 at 11:23 am
Finally back after injury.

275# instead of 295# squat to be on safe side.

Wod: 9:58 sub 5 Burmese for sprint
Margaret Graham
on Thursday, January 26, 2012 at 04:40 pm
Did these thursday, I've a funky schedual
9:30 AM box squat 5x3 @ 80% of 3rep working box squat
115-115-115-115-115

11:00 AM 8x 250m row, 4 minute rests
51.2, 52.0, 51.9, 53.2, 53.6, 54.8, 56.4, 54.4
totally lost it on the last three

5:00PM
WOD
7 PS, scaled to 30kg, unbroken
9 TtB 4/3/2, 5/4, 4/3/2
50m not well measured
7.29
rd 1- 2:18
rd 2 -2:31
rd 3 -3:20
toes to bar kill me.
Margaret Graham
on Thursday, January 26, 2012 at 04:45 pm
oops bad math
rd 1 2:18
rd 2 2:29
rd 3 2:38
still bad
neebs
on Thursday, January 26, 2012 at 07:38 pm
daily results
Str: 280#
WOD: 7:56. Had to use tread mill for run portion.

Funny story on the first round I I hit quick start on the treadmill then pushed 12 for the speed. As soon as it hit 12 it started to slow down which confused me. So when it dropped to 6 I jumped on the treadmill next to me. I looked over to the treadmill I was just on and I saw the lights say check engine. So I like to think I broke it.
D Craig
on Friday, January 27, 2012 at 08:17 am
Strength and S&C Wod
Strength:

Back Squat 5x3
285lbs

S&C WOD as rx'd
11:36...plenty room for improvement
KD
on Wednesday, February 01, 2012 at 11:05 am
KD Results
ME 5X3 BS 80% 1RM - 225#, but only 3 sets because of sore thighs

S&C - 9:40. Should have went a little lighter on snatches. did 25 DUs to sub 50M sprint.
James t
on Wednesday, February 01, 2012 at 05:18 pm
Week behind. Results
5x3. 200lbs

S&C
7"35
Knees to elbows sud toes to bar

8x1/2 mile 58-63 seconds. 325 watts last two 375 watts
Thanks for all posts and advice
Scott from the Lou
on Friday, February 17, 2012 at 07:58 am
Morning Bike
8 x 1/2 mile with 3 min break.

took a minute to get these dinky bikes and timing system calibrated.

2:34 (not right)
1:32
1:43
1:43
1:41
1:38
1:36
1:42

biking really gets my goat.
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