W.O.D.: D Short Intervals

Day 2 Week 4
Friday, February 03, 2012 • EnduranceD Cycle, Short Intervals

STRENGTH:

DE: Good Morning (Narrow Stance) 10 x 2 on 1:00 @ 55% of 1RM

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


CFE STRENGTH & CONDITIONING WOD:

5 rounds for time of:

7 Front Squats, 155/115 pounds

21 Double Unders

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

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

Choose ONE of the following sports:

Swim (THU): 15-20 x 25m on 0:30-0:45, hold all splits within 2-3 seconds

Bike (THU): 8 x 1/4M (400m), spin/rest 90 seconds, hold all splits within 2-3 seconds

Run (THU): 4 x 400m, rest 90 seconds, hold all splits within 2-3 seconds

C2 Row (THU): 4 x 500m, rest 90 seconds, hold all splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

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

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SUN or TT): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (FRI): 10 x 30 seconds max effort hill sprint, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SAT or Tempo): 10 x 30 seconds max effort hill sprint, rest 2:00 between each rep

At Speed: For bike and run come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin hill sprint at speed.

Post sport and times to comments.


CrossFit 428 Endurance athlete Hope Keddington after finishing her first half-marathon at the Clearwater Halfathon


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Comments (36)

George
on Thursday, February 02, 2012 at 10:52 pm
Need some info
I am new to CFE and have been fairly happy with the results. I am trying to convince my wife to try CF or CFE, but we have run into a problem. She does half-marathons and is training for her first full, and is a firm believer in the school of "train the miles to race the miles." Where can I get information on the benefits of CFE program vs. mileage? I know there is some here, but I am going to need more than one piece of evidence. Thanks.
David
on Friday, February 03, 2012 at 12:39 am
Single Sport Swim WOD
When choosing the interval time between 0:30 and 0:45, are we aiming for something like 1:1 or more rest?
Willie
on Friday, February 03, 2012 at 03:07 am
Swimming Fri -impact on Weekend
Had too do swim today....so do I just juggle the other 2 workouts into Sat/Sun? And do I still do todays WOD of Good mornings/DU?

WOD - 500m warm up & Drills
10x30secs = had too do 25m sprints instead as busy pool, 15-17 secs for all 10 and did a 50m in 39 secs at the end..1st swim since a HIM in Nov!
DRod
on Friday, February 03, 2012 at 03:33 am
WOD
Good Mornings: 75#

S&C: Rx'd 7:58

Felt a little tired coming into this WOD. Front squats felt pretty good. My double unders are getting better. I took to long of a break between rounds 4 & 5. Finished up with 45 minutes of durability and foam roller work. I felt great after that. Calves and shoulders were really sensitive.
O.T. Ingram
on Friday, February 03, 2012 at 04:36 am
Strength / S&C
Strength:
85# for good mornings not sure exactly what my 1RM is. I did 2 sets of 10 each on the minute.

S&C:
Does 3:16 sound like a realistic time? If not i did somrthing wrong.
Kaitlin
on Friday, February 03, 2012 at 05:49 am
RE:Single Sport Swim WOD
David--For the interval you are choosing an interval of :30-:45 that will allow you to swim the 25m, have rest and be ready to go for the next interval and keep all splits within 2-3 second.
Melissa WHAN
on Friday, February 03, 2012 at 05:51 am
George
Hi there, I read your comment and couldn't help but reply. I'm a triathlon and running coach that uses CF and CFE endurance to train my athletes. They are faster and stronger with less mileage and that means less injuries.
Kaitlin
on Friday, February 03, 2012 at 06:02 am
RE: Swimming Fri -impact on Weekend
Willie-- You can do the bike from today on Sunday and do the short interval or tempo wod on Saturday for the run. Yes do the S&C wod for today
Scott from the Lou
on Friday, February 03, 2012 at 06:21 am
Morning Row
lactate shuttle 5 on 2:30 off, 6 on 3:00 off, 7.

total 4,234 k new PR. (first time ever doing this so, PR by default LOL)

1098, 1436, 1700

rowing is officially the bomb for broken runners.
Mark Rogers
on Friday, February 03, 2012 at 07:04 am
swim question
So we stick the buoy between our legs and dive in like that? Has anyone done this "at speed" swim with paddle and buoys? I having trouble visualizing what it will look like.
Kaitlin
on Friday, February 03, 2012 at 07:13 am
RE:swim question
Mark-- Yes, I have done this from a dive with a buoy and paddles. Squeeze your legs and that should prevent you from losing the buoy on the drive.
PJ
on Friday, February 03, 2012 at 07:24 am
@George
Check out the forums and also click on the 'Teams' tab above and find a CFE Team close to you. They will be the best source of 'evidence'...

Does you wife compete competitively? Because if she isn't getting paid to perform what would she really have to lose by giving it a shot?
Aaron Whitsitt
on Friday, February 03, 2012 at 07:27 am
Re: George
Hey George. My last marathon was the Dallas White Rock Marathon on 12/4/11. It was my 3rd marathon but the 1st one that I trained mostly Crossfit. My training for the entire season leading up to that marathon consisted of Crossfit workouts during the week (usually 3-4 per week) and one long run on Saturday mornings with my Team In Training group. I ended up getting a 21 minute PR and finishing in 3:36:20. Hopefully this will help convince your wife to give Crossfit a try.
Emily Murph
on Friday, February 03, 2012 at 08:33 am
Thank you
Just wanted to say a HUGE Thank You for all the work you guys do to improve the community's around you!

Much appreciated!
Alan Pamayo
on Friday, February 03, 2012 at 09:02 am
Endurance Run 4 x 400m: 1:20, 1:21, 1:23, 1:20

DE Good Morning 2 x 10 @ 95 lbs

WOD as RX'd: 5:20
Matt
on Friday, February 03, 2012 at 09:32 am
What is a good wattage on the bike? a goal to shoot for long and short distances? With today's WOD the bike I have access to maxes out at 500 watts apparently.
Wouter M
on Friday, February 03, 2012 at 09:38 am
WOD
Run 4x400 @ 18 km/h on treadmill
Strenght DE @ 100 pnds
S&E in 7.19 scaled front squat to 120 pnds
chrismottz
on Friday, February 03, 2012 at 10:01 am
dynamic effort
Just a quick question and to make sure got right end of stick is the dynamic effort:-

10 lots of 2 reps (that's how i read it)
Or
2 lots of 10 reps

Thanks
Kaitlin
on Friday, February 03, 2012 at 10:36 am
RE: dynamic effort
Chris-- Yes 10 set of 2 reps.
Lifts are listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps.
chrismottz
on Friday, February 03, 2012 at 11:27 am
RE: dynamic effort
Thanks thats good to know, just seeing other peoples posts made me think I had it wrong.
Ben
on Friday, February 03, 2012 at 11:27 am
workout video
Would be amazing to get a video to the wod as mainsite,would really help! Thanks for a great site!
StacyF
on Friday, February 03, 2012 at 12:36 pm
3S Swim
Riding with the team tomorrow, so swam today. Pool was switch to Oly lengths. Yeah!
WU - 2X150 (25ez,100 build, 25 hard) @ 2:45
100 - (50 mod/50 drill)
Mainset
1 - 48m; 2-48m, 3-48; 4-48; 5-46; 6-46; 7-45; 8-47
CD - 4X[25kick/50swim/25kick]@:15 rest
WOD tonight.
StacyF
on Friday, February 03, 2012 at 12:44 pm
3S Swim- clarification
I just swam it w/o buoy and paddles. Left both at home by accident.
Chad Brinkley
on Friday, February 03, 2012 at 01:26 pm
Bike WOD
3 Sport Bike WOD: 5 Minute Warm Up (High Cadence Spinning), 10x 30s Hill Sprints with 2:00 Spin Recovery (distance per sprint was consistently between .22 and .23 miles), 10 Minute Cool Down (High Cadence Spinning).

Crossfit at local box:
Stength: 5x5 DB Shoulder Press (2x35 LB), 3x8 HSPU scaled with 3 AbMats, 3x1 HSPU scaled with 2 Abmats.

Conditioning: For time... 30 Hand Stand Push Ups (Scaled - pike push ups off a box), 40 Pull Ups, 50 KB Swings @55 Lbs, 60 AbMat Sit Ups, 70 Burpess. Total Time: 16:48.
Jordan
on Friday, February 03, 2012 at 01:52 pm
Wod
Strength: 110#s
Wod: 8:15 sub 63 single unders.
Trent
on Friday, February 03, 2012 at 02:20 pm
A first
First CFE!

S&C: 16min 155lb no prob but i looked like an idiot doing terrible double unders. Have to youtube that one. Spent a lot of time trying but i did get them all.

CFE: run on a perfect hill as Rx. Great stuff!

M 44yr, 193lb, 6'1". Living in Göteborg, Sweden. Any other CFEers out there?!
Josh F
on Friday, February 03, 2012 at 03:49 pm
End of Week 1
This was a great way to conclude my first CFE week. Thanks for the great programming!

Good morning - 95 lbs 10 sets 2 reps each minute

WOD (scaled - 135 lbs front squat)

8:40 !

I'm still new to double unders, but I got through it.
Brad Williams
on Friday, February 03, 2012 at 04:00 pm
2/3/12 WOD
Strength & conditioning this morning. Did the ME Bench Press because I wanted to get some heavy lifting in. 135/10reps, 150/8reps, 170/5reps, 185/3reps, 205/1rep (PR). 5 sets- 140lb. Front Squat, 63 Single Unders- 5:50 minutes. Run drills after. Intervals on the bike after school, this has got to be one of the hardest interval sets. 30 seconds hurts so bad at highest tension on bike. Tough training day today.
O.T. Ingram
on Friday, February 03, 2012 at 04:19 pm
...Strength / S&C cont.
Oh i did 3 sets.
Bryan
on Friday, February 03, 2012 at 04:52 pm
WOD Results
In the AM:
Ran for 1:30 at 11.2mph x 4 for the single sport endurance.

Just now:
DE used 95# (no idea what good morning max is
*After did 12x2 on 45 seconds of dead hang pullups. Felt like it has been a while since I did dead hang pulups

S&C: subbed 3 singles per DU, weight as Rx'd (155#). Finished in 7:05

Great site and I really like these workouts. I have been following them since November and have really noticed a difference in my performance. Prior, I was doing Crossfit Football for about a year, and I lost a lot of my endurance and speed but gained a lot of strength. Now, I am getting a well blended version of all three.
SD
on Friday, February 03, 2012 at 05:47 pm
DE-Good Mornings 10x2 on the minute at #75

S&C WOD:
5x Front Squat @ #155
21x Double Unders
time: 4:57
Jake Fisher
on Friday, February 03, 2012 at 08:38 pm
Daily Results / Different Approach
I took a different approach due to some CFE private programming for myself...

Since I've been doing DE-Good Mornings for the past two weeks, I hit a MAX EFFORT today:

Good Morning (ME) - 175#
95(10)-115(4)-135(2)-155(2)-165-175

WOD - 6:51
135# Front Squats & 75 Singles
- Worked out at 0600, I'm not a morning person; especially w/ only 6.5 hrs sleep -- but that's life right now as I adjust to the new work schedule.
StacyF
on Saturday, February 04, 2012 at 04:42 am
WOD
Good mornings- 105#
WOD- 95# and 6:38 I love double unders.
I finally scheduled time with the other coaches to spot me as I find my 1 rep max in my lifts over the next 2 weeks. What I thought is my max is me staying in a comfort zone and not pushing.
BTW- I finally did my first muscle up tonight. Yeah!
KD
on Friday, February 10, 2012 at 11:49 am
KD Results
DE Good Mornings @ 55% - 65 (don't know 1RM)

S&C - 8:50 rx'd
Bruce
on Thursday, February 16, 2012 at 09:47 pm
Good mornings at 95#.
Scaled the WOD to 135# and subbed hand release pushups for double unders. Would have done them, but probably would have had my squat rack stolen if I went outside for them.
Scott from the Lou
on Friday, February 24, 2012 at 09:29 pm
Evening WOD
Skipped endurance WOD. Hard week.

DE: 65

WOD: 7:53 scaled front squat to 125#
Du to 20 left, 20 right 20 both singles.
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