W.O.D.: D Long Intervals

Mid Week 4
Wednesday, February 01, 2012 • EnduranceD Cycle, Long Intervals

STRENGTH:

Max Effort (ME): Bench Press

Work up to a 3RM. Post loads to comments.

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


CFE STRENGTH & CONDITIONING WOD:

3 rounds for time of:

7 Push Presses, 155/115 pounds

9 Lateral Burpees

11 C2B Pull ups

*Games competitors: Pull ups should be unbroken. 10 air squat on-the-spot penalty for each brreak.

Post time and number of penalties 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): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (TUE): 5 x 5:00 TT, spin/rest 3:00

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

C2 Row (TUE): 6 x 750m, rest 90 seconds, 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 (MON): 8 x 100m on 2:00, hold all splits within 3-5 seconds

Bike (WED): 3 x 5k, spin/rest 4:00, hold all splits within 3-5 seconds

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.


Jennifer Fisher (10th Overall Female, 2:00 PR), Linda Tenberg (11:00 improvement over 2011), and Valerie Hunt (9th Age Group)

celebrating after the 2012 active.com 3M Half-Marathon, Austin, TX


Whiteboard Wednesday

 


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Comments (55)

Prinze
on Wednesday, February 01, 2012 at 01:57 am
WOD Result - 02/01/12 - Simon Williams
Bench Press 5RM @ 80kg

Just getting back into doing Bench. Shoulders were bad for a while but able to do it now.

3-6-9-12 reps for time of:
Push Press,60kg
Pullups
Dbl Unders
Time=5.50

Did a workout at the box I visited today. Pretty similar to what CFE had planned so went with it.
Daniel Smith
on Wednesday, February 01, 2012 at 03:46 am
3s/2WOD a week
Ok so help me on this one....:I am a nervous wreck if i do not at least get three to four run in a week, or 2 to three swims in a week. I only pretty much get 1 to 2 bikes in a week. Now how would doing 2 sports a week affect my training, I am worried that I will lose my speed in my run or swim. Someone help me an reassure me hah
Kaitlin
on Wednesday, February 01, 2012 at 05:34 am
RE:3s/2WOD a week
Daniel-- You may be doing 2 workouts per sport per week, but if the quality of the workout and performance during the workout is higher this is where the difference lies. 2 wods per sport at a higher intensity will lend itself more to race like conditions/effort than more workouts per week at a lower intensity/quality. The endurance wods w/ the CFE S&C and strength wods will be a gamer changer. It may take a couple weeks to start to see the difference in performance, but it will be there. Give yourself some time working with the schedule. If you notice a weakness with one sport you could swap a wod and do a third swim wod that week to address these feelings. What is causing you to have doubts about 2 wods per sport per week?
Jim B
on Wednesday, February 01, 2012 at 06:05 am
3 x 5k
Bike (WED): 3 x 5k, spin/rest 4:00, hold all splits within 3-5 seconds

Can't read rested 90 seconds

6:15, 6:02, 6:06
O.T. Ingram
on Wednesday, February 01, 2012 at 06:05 am
Strength / S&C WOD
Strength: Started at 135-155-185-205-225 all for 3 no spotter (5:30AM)
S&C dropped to 135# push press rest as RX'd 6:31
Michele
on Wednesday, February 01, 2012 at 06:09 am
WOW ladies! Super impressive. Congratulations!
Sebastian L.
on Wednesday, February 01, 2012 at 06:21 am
Wich CF Wods
When I can only do 3-4 cf-workouts and only 2 runs a week how do I choose the Wods I will do?
sdruss00
on Wednesday, February 01, 2012 at 07:30 am
2-1-12 WOD
ME: 215#x3(f)/205#x3
S&C: 10:04 with 125#PP & 3 PU penalties (not a games competitor, but, if its good for them, its good for me. :))
Marisa
on Wednesday, February 01, 2012 at 07:39 am
CFE for my 2nd Half IronMan
I'm excited to start my CFE training with Valerie Hunt @ RunATX! Hoping to improve by 30+ minutes in my 2nd Half IronMan which is 12 weeks away... So far the CFE training has really helped - just yesterday, had my fastest times on 400's by 5-10 seconds!
DRod
on Wednesday, February 01, 2012 at 08:23 am
WOD
Bench-205, 205, 210, 215, 220

S&C: time 6:25
-used 135 for push press but probably should have dropped weight a little more.

Came into this WOD a little beat up. I pushed it but not as hard as I could have. My shoulders really felt it today. I was barely able to push myself back up after the burpees.
Alan Pamayo
on Wednesday, February 01, 2012 at 08:25 am
Endurance Run 6 x 600m: 2:29, 2:32, 2:28, 2:30, 2:27, 2:29

ME Push Ups(can't bench ... used weight vest) 3RM: 50, 65, 80, 90, 97.5

WOD as RX'd: 8:50 w/ 2 penalties
StacyF
on Wednesday, February 01, 2012 at 08:36 am
Re: 3s/2WOD week
There is a bit of an adjustment period when you switch from LSD training. It has taken me weeks to mentally let go of LSD. I still find myself sneaking it in like a 2 to 3 mile run before the S&C WOD and after. About 2 weeks ago, I finally gave that up too. As a result, my speed came back and came back stronger as well. Don't let the voices tell you your not spending enough time on the swim/bike/run because you are; you are just spending it with quality miles not junk miles. I had to realize that my miles before and after the WOD really qualify as junk miles, so time to drop those too.
DRod
on Wednesday, February 01, 2012 at 08:41 am
Question/Suggestion
Would it be possible to have Thursday's SS run posted on Wednesday's WOD instead of having Tuesdays run show up again? I'm not talking about moving the actual run WOD. Just having it posted Wed. Similar to how you have Tues SS run posted on Monday.

It helps with planning. Thanks for considering.
Daniel Smith
on Wednesday, February 01, 2012 at 09:01 am
Re: Kaitlin
I am afraid that if I drop my run to only twice a week instead of three to four and my swim to 2 as well that I would lose my time and strength. Especially in my running where I have worked so hard to get under a 6 minute mile I would not want to sacrifice that. Does that make sense??
Kaitlin
on Wednesday, February 01, 2012 at 09:18 am
Daniel--
Yes it does, but give the programming change a chance. There is an adaptation phase towards doing both of these WODS in a day. Keep an eye on your nutrition, if its not ON, get it dialed in! Pay attention to your energy and if you need some more rest.. Take IT!! 3-4 months is a good marker. We've seen much less and much more. You will have to judge it as to where you feel comfortable.
DRod
on Wednesday, February 01, 2012 at 09:21 am
@ Sebastian
My suggestions:
CFE S&C WODS: Mon/Wed/Fri/Sat

CFE Run: Tues & Thurs like they are posted.

Here is how I see it. You're pretty much still completing the majority of CFE WODs. You're just not doing a double session on Tues which will keep you fresh for the run. I'm not a pro here but that's how I would do it.
jpeck
on Wednesday, February 01, 2012 at 10:34 am
wod: 9:45 as rxd. No penalties, but the pp took me so long, prolly should have dropped to 135 and done it faster.
Sean
on Wednesday, February 01, 2012 at 10:41 am
Question about ME
This may have been asked before but how long is the typical rest while doing "max effort" sets? Should I stick with the normal 1:00 or should it be a bit longer?
Daniel Smith
on Wednesday, February 01, 2012 at 10:46 am
Re:Kaitlin
funny you should say rest because for the first time in a long time, i am actually sick and i think it has a lot to with either my nutrition or training. So your saying taking 3-4 months off for rest is good??
JustinT
on Wednesday, February 01, 2012 at 10:47 am
wod
3rm bench: 250#

WOD RX'd: 9:05

This was MUCH tougher than I thought it would be.
chrismottz
on Wednesday, February 01, 2012 at 11:00 am
@Sebastian
I am currently 2 weeks behind this cycle and do them in order no matter what. I dont pick and choose. If my body needs a break I will and then carry on with the workouts posted as if I had carried it on.
Ryan
on Wednesday, February 01, 2012 at 11:09 am
WOD
Bench: 3RM 250

S&C: As RX'd 11:10, penalties each round of pull-ups
Jack Cotton
on Wednesday, February 01, 2012 at 11:51 am
WOD
51/M/5'9"/171
ME Bench 3RM = 185, 195, 205, 215,225, 1x 235 (New PR!)

S&C: 7:01 w/ 2 penalties
Josh F
on Wednesday, February 01, 2012 at 12:01 pm
First ever CF!
I have been looking at CF for about 6 months, waiting for the right time to get started - after triathlon season was my goal. But only 3 weeks ago I found CFE, and today was the best time to get started.

I fully agree with the ideology behind CFE, and really think it will help so many athletes perform better. Now here I am, hoping to kick some butt along with the rest of you.

3, 2, 1, go!
Kaitlin
on Wednesday, February 01, 2012 at 12:04 pm
Daniel
Take an extra rest day or 2 if needed based on energy levels and performances on wods. Sometimes nutrition can play a role in energy levels/performances if its not where it need to be.
3-4 months is the time that it can take to make the transition in your training to CFE and have any dips in performances return to where they were before changing your training. Some experience less time some experience it taking more than that. There is no set amount of time it can take.
Josh F.
on Wednesday, February 01, 2012 at 12:10 pm
First ever WOD!
This being my first WOD ever, I figured I should scale. Hopefully I didn't go too easy on myself, but the first few weeks (4 or so) I will ease into the program like an old man into a warm bath.

Bench 3RM - 155 lbs (weak, I know)

then 3 rounds for time:

115 lbs Push Press - 5 reps
Burpees - 7 reps
C2B pullups - 9 reps (unbroken)

Time: 8:40 including penalties

I'm feeling very good about CFE!
Wouter M
on Wednesday, February 01, 2012 at 12:27 pm
WOD
Run 6x600m@16 km/h treadmill
WOD in 5.11 scaled to 90 pnds push press.
Douglas Cotty
on Wednesday, February 01, 2012 at 01:14 pm
Wod tracker malfunction!
Ap failure! , here we go
8am
Bench Press 3RM Build up:
135(10), 155(6), 185(4), 205(3)
5min rest then:
Endurance WOD RX 9:33; push press felt heavy today

2pm:
Multi-sport did swim today
8x100m rested 1min in between sets (confused about ' on 2:00)
1:36, 1:38, 1:38, 1:39
1:38, 1:36,1:36, 1:35
Douglas Cotty
on Wednesday, February 01, 2012 at 01:17 pm
Whoops
All CTB unbroken!
Daniel Smith
on Wednesday, February 01, 2012 at 01:32 pm
Re:Kaitlin
Thanks a lot for your knowledge and help!! It is very much appreciated! My whole goal here is to race competitively and try to get sponsored while using CrossFit Endurance. I might be reaching for the stars but I remember reading awhile back an article that was posted on here about a women who made it on the US tri team using CrossFit and it really gave me motivation and hope. I Wanna be fast!!
Willie
on Wednesday, February 01, 2012 at 01:55 pm
WOD 1 - 4mins 50 (went light on PP - 40kg) no penalties

WOD 2 - on WATT bike 220 w AV 103 rpm 155-160hr 7.47,7.51,7.52...legs feeling tired after 6 x 600m last night!
Jordan
on Wednesday, February 01, 2012 at 02:08 pm
Strength: 3rm 250, somewhere around 5# down pr.
Wod: 11:49 as rxd, no penalties.
Steve
on Wednesday, February 01, 2012 at 02:22 pm
Just started doing CFE main site on monday. Today hurt. I am new to a lot of this and took the some liberty on weights

ME Bench: 165x7

S&C: 11:47
Push Press @95lbs

Much tougher than I thought it was going to be. Feeling good but hard to do in a small space.
Brad Williams
on Wednesday, February 01, 2012 at 04:07 pm
2/1/12 WOD
Intervals on the bike this morning. 3x 9min./4rec. 9 min. is the longest it would take me to do a 5k bike. No S&C today long a$$ staff after school always on Wednesdays. Rest day tomorrow cause I felt tired slow during intervals and I wanna get some mobility work in too.
david
on Wednesday, February 01, 2012 at 04:24 pm
douglas swim confusion
'On 2:00' means you should be doing your 100m...resting whatevers left...then leaving on the next 100 as the clock hits 2 minutes...e.g.100m takes 1:35 rest 25 seconds then go..100m takes 1:37 rest 23 seconds etc
Tod
on Wednesday, February 01, 2012 at 05:01 pm
WOD PP 135# 7:26
Run 6x600 15:00 not counting rest
O.T. Ingram
on Wednesday, February 01, 2012 at 05:05 pm
Endurance
Still have flu symptoms but,
Pulled off 8:15, 8:11 & 8:29.

Got a little distracted talking to a fellow worker tried to make it up but too little to late.
O.T. Ingram
on Wednesday, February 01, 2012 at 05:07 pm
Endurance cont.
...Oh on the stationary bike.
John S.
on Wednesday, February 01, 2012 at 05:11 pm
Marisa - CFE for my 2nd Half IronMan
Valerie is an excellant teacher. She was one of my instructors when I took the Endurance Seminar in San Antonio back in Dec. Which 1/2 IM are you doing? I'm signed up for Galveston.
Chad Brinkley
on Wednesday, February 01, 2012 at 05:21 pm
BIke WOD
I did the three sport bike WOD this morning: 5 Minutes Warm Up (High Cadence Spinning), 3x5K with 4 MInutes Rest (8:41, 8:37, 8:36), 5 Minutes Cool Down (High Cadence Spinning)

I did the local WOD this evening:
Strength: 2x7 Tire Flips, 2x30 Sledge Hammer Hits on the Tire, 2x10 Jumps Through the Tire, 2x60 Meter Prowler Sled Push with a turnaround at 30 Meters (255 Pounds).

Conditioning: For time... 3 Rounds of 400 Meter Run, 30 Push Press @95, 200 Meter Farmers Walk with 2x55 Lb KB. Total Time was 24:48.
John
on Wednesday, February 01, 2012 at 05:24 pm
3rm bench 135#. Albeit weak it is a PR so I'm happy

S&C with 105# and normal kipping pull ups
Time-9:13
Kieran
on Wednesday, February 01, 2012 at 05:41 pm
3S bike
3 x 5k on stationary bike averaged 190 watts
StacyF
on Wednesday, February 01, 2012 at 05:43 pm
3S and WOD results
I didn't post this morning b/c I have spent the entire day baffled by my results. It wasn't unlit I pulled into the lab (AKA garage) after work that I noticed my sly little 10 year old son had switched out my Cyclops fluid trainer with the Magneto trainer. He, too, like the fluid trainer for his rides with his tri team. This explains why my times are so bad for today, but considering I did it practically climbing maybe not bad.
1 - 12:46 yep, that long; 2 - 13:49; 3-13:10
The child will be the death of me.

Bench - 105# 3 RM could do more, but don't want to push shoulder/lat that is healing

WOD - 85# should/lat issue so stayed lighter; 8:43

BTW - Jim B, you are a beast at 30 mph. One day, one day I will be able to sustain that not going downhill.
TobeyTFD
on Wednesday, February 01, 2012 at 07:15 pm
Str & S&C
Strength:
ME Bench, 1RM @ 315lb
Then 3 sets of 135lb 3" static holds:
10secx3
10secx3
7secx3

S&C:
As rxd: 6:13
Jake Fisher
on Wednesday, February 01, 2012 at 08:47 pm
Daily Results... Suck!
Today I found out I am human afterall. Darn it! ;D

STENGTH: Bench Press (ME) - 155# x 3
135(3)-135(3)-155(3)-155(3)- something in my left pec felt like it was straining, so I stopped. My PR is 195#

WOD - 7:20
> 135# Push Jerk
> 2 Fouls (not a Games Athlete, but I did the 20 squats still)
> MAJOR RIP in my hand on 2nd round of C2B -- first time I broke. The rip is worse than ANYTHING I got being a gymnast years ago.

The 135# Push Jerk felt super heavy, which is usually a doable weight for a heavy WOD for me.

I chock-up my lackluster results to adjusting to my new work schedule (still my first week).

I will take a FULL DAY of REST & RECOVERY tomorrow. I need it!
Bryan
on Wednesday, February 01, 2012 at 09:32 pm
WOD Resilts
ME: Bench 135x5, 185x3, 205x3, 225x3, 235x2. Failed on 3rd attempt at 235. Shoulder and lats very sore from day before.

S&C WOD: 7:25 as Rx'd. Felt like I should've done better but shoulders were burning. First set of PP unbroken. Second 5+2, Third 4+3. Everything else unbroken.
Douglas Cotty
on Thursday, February 02, 2012 at 04:12 am
@david, swim confusion
Thanks David! Appreciate it! I'll remember that next time.
Danniel
on Thursday, February 02, 2012 at 06:52 am
One workout a day
Help, I´m a single parent and I can´t find time to fit in two workouts a day. How should i plan my week?

I´m a single sport athlet but i like to put in a bike ride every now and then.
Kaitlin
on Thursday, February 02, 2012 at 07:25 am
RE: One workout a day
Daniel--
You can plan your week to do the single sport Endurance Wods on Tues, Thur, Sat when they post. You can do the Strength& CFE S&C wods on Mon, Wed, Fri. If you are able you can do a CFE S&C wod on the T/Th endurance wod days if your schedule allows certain weeks. Goals is 4-6 CFE S&C you are getting 3 in if you can get a 4th that would be good as it is the base of the program
Tom K
on Thursday, February 02, 2012 at 11:11 am
6x600 run
2:47 2:48 2:45 2:45 2:44 2:46
D Craig
on Thursday, February 02, 2012 at 12:59 pm
Strength and S&C WOD
33/m/5'10"/227

ME Bench
215 x 3

S&C WOD
10:37 as rx'd
KD
on Friday, February 10, 2012 at 11:25 am
KD Results
ME Bench - 200 x 3
S&C - 9:15 rx'd
Mitchell
on Saturday, February 11, 2012 at 08:27 pm
results
ME Bench: 90kg x 3
S&C: 6:10 rx'd
bruce
on Tuesday, February 14, 2012 at 11:22 pm
205x3,215x3, 225x1.

Scaled PP to 85# to work on mechanics, but C2B unbroken.
Scott from the Lou
on Thursday, February 23, 2012 at 06:29 am
evening WOD
ME Bench press 3RM: 3 x 95, 3 x 95, 3 x 115, 3 x 135, 3 x 155, 3 x 165 (PR also 1 RM max PR!), 1 x 175 (PR 1RM!)

Figured out perhaps a key for my BP performance. Squeezed abs and butt cheeks as tight as possible before lifting off bar. Felt way less over-extended in the lower back.

WOD: scaled PP to 95#

6:06
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