W.O.D.: D Long Intervals

Day 2 Week 3
Friday, January 27, 2012 • EnduranceD Cycle, Long Intervals

STRENGTH:

a) DE Box Squat 8 sets of 3 reps @ 65% of 1RM on 1:00

b) DE Bench Press 8 sets of 3 reps @ 65% of 1RM on 1:00

Complete all sets of Box Squat before moving on to (b). Post loads to comments.

5-10 minutes rest then CFE S&C WOD.


CFE STRENGTH & CONDITIONING WOD:

5 rounds:

0:30 Lunges, 0:30 off

0:30 Farmers Walk, 0:30 off

0:30 Hand-release Push ups, 0:30 off

Post load for farmers walk and total reps 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 (THU): 8 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (THU): 6 x 2M, spin/rest 2:00, hold all 2M efforts within 3-5 seconds

Run (THU): 4 x 1200m, rest 3:00, hold all splits within 3-5 seconds

C2 Row (THU): 4 x 1500m, rest 3:00, hold all splits within 3-5 seconds

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 (FRI): 6 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (SUN or Time Trial): 4 x 2M, spin/rest 2:00, hold all splits within 3-5 seconds

Run (SAT or Tempo): 4 x 800m, rest 3:00, hold all splits within 3-5 seconds

Post sport and times to comments.

 


 

Juvie Gonzalez, 13.1 Los Angeles


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Comments (28)

Daniel Smith
on Thursday, January 26, 2012 at 06:26 pm
WOD
Whats a good weight for the farmers walk? maybe around 45 lbs dumbbells? Also are we suppose to do extra work after the WOD like barbell curls? shoulder press? or anything like that??
Kaitlin
on Friday, January 27, 2012 at 02:15 am
RE:WOD
Daniel-- Weight for the farmer's carry is up to the athlete and their experience/ability with the farmer's carry. 45 db can work.
Do what is prescribed and you can do skill work to improve mobility, form, a skill you are working toward being able to do such as the muscle up, dips, etc.
DRod
on Friday, January 27, 2012 at 02:21 am
WOD
DE Box Squat @ 177#

DE Bench @ 155#

Farmer Walk: 70.5, 88, 96, 96, 96#
Hand Release Push Ups: 16, 17, 16, 19, 20 reps
Zachary
on Friday, January 27, 2012 at 02:56 am
Farmer carry weight
A quick check on the main site shows WODs RX'd at 135 for 10m, and another at. 95 for 40 meters. So I'm going to target something like 95 and see how it goes.
Wouter M
on Friday, January 27, 2012 at 04:41 am
WOD
Run 4x1200 on treadmill @15 km/h
Strenght BP @ 90 pnds
S&C didnt count reps. Used 2x22kg db, did 30-35 PU reps per 30"
Daniel Smith
on Friday, January 27, 2012 at 05:29 am
CFE Swim:
Was the Multi (3S) swim as difficult for any one else was it was for me?? 200 meters kill me every time. Only got 4 in with a time of 4:10, 4:10, 3:58, and 3:52. I ended with two 100 meters with a time of 1:55, 1:52. DId 300 meter warm up with 150 meters leg work. How this swim affected me, i wonder if how i will do once Tri season kick in. a little nervous is all.
Jason Hughes
on Friday, January 27, 2012 at 05:33 am
Swim Interval ? for JMac or CFE coach
Did Swim Short Int. 15x50m on 1:00. To keep the time, I scale to 40y so that I can rest almost 1:1. Takes me about :30 to do 40 yards, (all out effort). My question is what do you intend as the rest interval for the short interval swim work? Are you wanting 1:1, 20 seconds, 10? I can move to a 25 meter pool and do the intervals as Rx'd but I don't think I can hold a sub :45 second time over the course of 15 rounds. Just wanting to know what you are intending as a rest duration before I stop scaling the workout, so I can do it as intended.
BradM
on Friday, January 27, 2012 at 05:50 am
WOD
8x3 box squat: 170#
8x3 bench: 165#

S&C- rx'd. Farmers walk (2x70# db's)
Alan Pamayo
on Friday, January 27, 2012 at 09:23 am
Endurance Run (4 x 800m w/ 50 lb weight vest): 3:50,4:02,3:54,3:54

DE Box Squat: 215 lbs + 1" bands (65% is 235)

DE Push Up (can't bench): 30 weight vest

WOD as RX'd (Farmer's Walk w/ 2 barbells, each 95 lbs ... balance difficult for first 3 rounds)

Total Reps/Distance:
Lunges: 121 (22,22,24,25,28)
Farmer's Walk: 180m (27,27,25,50,51m)
Hand Release Push-Ups: 82 (20,19,15,13,15)
Andy L
on Friday, January 27, 2012 at 09:52 am
RE: (3S) Swim
Daniel, I struggled with this one as well. I was not able to hold the intervals within 3-5 seconds of each other. Warmup: 600y mixed. Then 3:52, 4:00, 4:10, 4:12, 4:19, 4:12. Ended with 600y cool down. This was my first LI swim WOD and it proved challenging. My heart was pounding and my shoulders and lats were on fire. I began having a difficult time doing simple math such as stroke count to gauge time/length (if that makes sense).
StacyF
on Friday, January 27, 2012 at 10:41 am
3S Swim - chasing #2 instead of being #1
As much as I would love to say "my shoulder hurt, feeling fat, didn't sleep enough, it's the 2 cookies late last night", ect, today's swim times are all over the place and frankly suck because I spent the whole time tearing myself down.

Warm up - 2 X 150 (50ez/50mod/25kickez/25kick hard)@:15 rest
100 pull
main set
6X200 - 1st-3:32; 2nd-3:34; 3rd-3:37; 4th-3:39; 5th-3:37; 6th-3:42
Cool down
250 ez-mod @ 4:20
150 breaststroke
Total time in water: 47 minutes
Jason Hughes
on Friday, January 27, 2012 at 10:46 am
Swim
Remember one important thing.....Tri's are not won in the water. Technique work and pacing are essential to us non-fish! Continue to work hard at those intervals, it's amazing how much ypu improve at them over a relativly short amount of time!
Jake Fisher
on Friday, January 27, 2012 at 12:55 pm
RE: Swim (Jason Hughes)
But triathlons can certainly be lost there [in the water] ;)
Jake Fisher
on Friday, January 27, 2012 at 01:08 pm
Daily Results
Good Morning (DE) - 115#
- no bands/chains
> 8 sets of 3 reps @ 65% of 1RM on 1:00

5:00 later...

Bench Press (DE) - 125#
- 95# on bar, 2-15# bands, 95-125#
variable/dynamic resistance
> 8 sets of 3 reps @ 65% of 1RM on 1:00

10:00 later...

Box Squat (DE) - 185#
- 135# on bar, 2-25# bands, 135-185# variable/dynamic resistance
> 8 sets of 3 reps @ 65% of 1RM on 1:00

10:00 later...

CFE S&C WOD Rx'd - 508 reps
- Lunges: 110
- Farmers Walk: 300m
> using 1-55# & 1-70# KB, switching which arm was heavy each round
- HR Pushup: 98

10:00 later... CrossFit Lincoln WOD
800m Run
30 Muscle Ups
800m Run
I took 3rd in the box, 13:35 Rx
Stuart F
on Friday, January 27, 2012 at 01:30 pm
wod
Must say i wasnt feeling this wod, sorry. Certainly not my favourite but I still gave 100%

On the plus side, my wife did it too - her first proper CFE session! :)

Jake - many thanks for your advice yesterday. I will keep you posted on progress. you definitely got me thinking. I had never thought that I was asking my body to 're-learn' running, It will take me some time getting used to running only 100m at a time, but if thats what it takes....

And if anyone else on here was thinking of buying their FIRST EVER pair of minimalist shoes dont do what i did and run a half marathon on your third trip out, your knees wont like it ;)

have a goodun!
Chad Brinkley
on Friday, January 27, 2012 at 01:51 pm
Swim WOD
3 Sport Swim WOD results: 600 Yard Warm Up (200 Freestyle, 200 Drills, 100 Pull, 100 Kick), 6x200 Yards with 90 Seconds Rest (3:24, 3:19, 3:19, 3:19, 3:16, 3:16), 200 Yard cool down (Freestyle).

I think the first one was slower because I was trying to gauge my pace. Once I got into a rhythm, the intervals felt pretty good. I focused hard on maintaining good form and that helped with my times. I was happy with this work out because 12 months ago I was unable to swim 200 meters in less than 4:00.

Did the local Crossfit WOD today as well...
Strength: 5x5 Sandbag Clean & Shoulder (90 LB); 3x 10-20-30 meter Sandbag Shuttle Run (90 LB bag).
Conditioning: For time... 50 Toes to Bar, 50 KB SDHP (55# KB), 50 Burpee DB Power Cleans (30# DB). Finish time was 15:02.

I was very happy with these results today. Don't be discouraged if you had a hard time with the swim today... If you keep at it, it does get better...
Bryan
on Friday, January 27, 2012 at 03:00 pm
Run (THU): 4 x 1200m Results
4:26, 4:28, 4:30; 4:31

I was very surprised I was able to keep my pace. The first one felt the slowest but it wasn't. Shins were hurting a little so I shortened my stride and that helped a lot. I sure would like to do one of the running clinics. Also I have iced shins for past 2 days.

S&C WOd tonight
ScottH
on Friday, January 27, 2012 at 03:05 pm
First ever CFE attempt. Somewhat avid runner, not much on the strength side:

Strength & Conditioning WOD:
Lunges: (21, 20, 22, 22, 22)
Farmers Walk: 50lb dumbbells (50ft, 75, 90, 80, 95)
H/R Push-Ups: (14, 15, 14, 12, 13)

2 Hours Later:
3 Sport Running WOD:
1200m run, 3 min rest: (5:10, 5:20, 6:00, 5:37)

Hit a wall on the 3rd round when the fatigue from the Str/Mod WOD caught up to me. Could be better, but all in all I'm pretty happy with this first go-around.
Enoch Pitzer
on Friday, January 27, 2012 at 03:06 pm
Didn't have the "tools" needed to do the WOD Im on. So I threw something together at the house

30 min of MWOD.
10 rounds for time: 5 deadlifts(155lbs) 3 HSPU. HSPU are getting much better.
Brad Williams
on Friday, January 27, 2012 at 05:01 pm
1/27/12 WOD
Strength & conditioning this morning. 135lbs. for both Box Squat and Bench Press. Way below 65% for Box Squat, but I can go faster. Circuit- Lunges- 26,25,26,28,28reps.
70lbs. DB's x 4 Farmer Carry, 75lbs. DB's last set. HR Push-Ups- 21,22,23,23,23 reps. Played in the Staff vs. Student basketball game after school. Got in for 15 total minutes. Really happy with speed, movement, and basketball skills I had. Thanks Crossfit Endurance. That was my first competitive game in 10 years.
StacyF
on Friday, January 27, 2012 at 06:18 pm
S&C WOD
Box squat 85# - form is getting better
Bench 65# - form is getting better too

WOD- 130# farmer's walk, 102 lunges, 90 push ups
nfdmedic4
on Friday, January 27, 2012 at 07:34 pm
swim rocked me too
Glad to hear that I wasn't the only one who struggled on the swim today. I scaled it down to 6x150 with a work:rest of 1:1, then followed up with a single 100m. But yeah, the swim was kicking my butt this am. My pacing was everywhere as well. I just kept on getting after it though. Times went from 2:09; 2:23; 2:29; 2:37; 2:37; 2:38 and then 1:40 (100yd)

Box squats @ 230
Bench @ 140
total reps for lunges and push ups: 245, farmers walk; 50, 65, 75, 75, 75 (no heavier dubmbells at work).
Bryan
on Friday, January 27, 2012 at 09:23 pm
WOD Results
Squat: 225#
Bench 160#

Both felt good and was real strong. Hamstrings hurt from run and squats on Wednesday .

S&C: didn't have weights heavy enough for farmer's walk so I subbed Knees to Elbows.

Total Reps: 85 Lunges, 74 K2E, 105 pushups. Stayed consistent and every set was within one rep of the max.

Run results posted earlier.
JustinT
on Saturday, January 28, 2012 at 10:36 am
Results
Box Sq: 205
Bench: 185

Reps: 102 Lunges and 82 HR Pushups.

200# load (db) Farmer's Walk
Dan S.
on Saturday, January 28, 2012 at 11:25 am
C2 Row: 4 x 1500m, rest 3:00
22:33.6 6000m 23spm 01:52.8/500m

05:40.7 1500 24 01:53.5
05:39.1 1500 24 01:53.0
05:37.7 1500 24 01:52.5
05:36.1 1500 23 01:52.0

S&C WOD:
75 lb. dumbbells. I didn't keep close track of total reps, but it was in the low 20's for lunges and around 16-18 for push-ups for each round. Didn't drop off much between rounds because of the recovery time. Should go up to 85 on farmers walk next time.

SWOD:
Bench Press 3x5: 201
Squat 3x5: 254
neebs
on Sunday, January 29, 2012 at 06:41 am
daily results
Str: a) 250# b)210#

WOD: lunges with a 45# plate over head, and for farmer walk 45# dumb bells for first set, 60# for second, and 75# for the rest.
Kole Trickle
on Sunday, January 29, 2012 at 09:36 am
MS Swim and S&C WOD
Swim times: 3:33,3:38,3:38,3:27,3:21,3:25,3:27,3:31
SWOD
Bench Press 195lb
Box Squat 225lb
WOD
14-17 clapping pushups per round
Farmer walks 90 lb
eric f
on Wednesday, February 08, 2012 at 04:21 am
wod
220 3 rep max bench
Power cleans felt good this.week. yeaaaaaa
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