W.O.D.: D Short Intervals

Day 1 Week 5
Monday, February 06, 2012 • EnduranceD Cycle, Short Intervals

STRENGTH:

DE: Barbell Row 10 sets of 3 reps on 1:30

Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

5 rounds for time of:

5 Deadlifts, 275/185 pounds

7 Toes-to-Bar

10 Lateral Burpees

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 20 x 25m on 0:30, deviate no more than 2-3 seconds

Bike (TUE): 10 x 1/4M on 1:00, deviate no more than 2-3 seconds

Run (TUE): 6 x 400m, rest 2:00, deviate no more than 2-3 seconds

Row (TUE): 6 x 500m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 25m TT on 1:00

Bike (WED): 6-8 x 1M repeats, spin/rest 2:00, deviate no more than 2-3 seconds

Run (TUE): 8 x 200m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.


CrossFit Endurance Seminar, CrossFit Hardcore Endurance, Boca Raton, FL


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Comments (41)

Aaron Reynolds
on Sunday, February 05, 2012 at 07:50 pm
Post Sat/Sun TT / Tempo earlier in week
The schedule's rest day is Thursday, however, mine is on Sunday, so I shift Fri-Sun to Th-Sat. The fact that Sat/Sun TT / Tempo workouts don't post until Friday night is a problem. I have already done my Saturday workout on Friday. Would it be possible to post the Sat/Sun schedule a day earlier, or even better, post the weeks schedule all at once? Much appreciated!
DRod
on Monday, February 06, 2012 at 12:40 am
WOD
DE: Used 125 for BB Row. Not sure what my max is but my reps were quick and explosive.

S&C: 8:57
used 260 for dead lifts which is still pretty heavy for me. Although it slowed me down a bit my form was good and it felt good going a little heavier. Had to break up toes to bar at round 4. All in all, good heavy deads with a metcon hit.
Rob
on Monday, February 06, 2012 at 01:32 am
Aaron
Follow a week Behind
peter Jackson
on Monday, February 06, 2012 at 03:12 am
agreed
I do understand the mentality behind posting the WODs the day of, but for those of those juggling the demands of two a days, triathlon training and a normal life, trying to fit the prescribed worouts into our day to day is tough enough. But to be able to pigeonhole certain workouts can be extremely challenging. I can't access a pool today for example so I don't want to do todays S+C Wod with the run anmd the wrong wod tomorrow with the swim, but it's really my onbly option. Can we have like a cheater's corner where the week is laid out so we can plan long-term better?
sel marie
on Monday, February 06, 2012 at 03:44 am
Endurance
BIKE interval for 25 min level 4 & 8. Killed time while my client showed up late for P.T
James H
on Monday, February 06, 2012 at 04:29 am
A,B,C WODs
I was curouis if you could post examples of the A,B,C Endurance WODs. I'm just starting back at square one and would like to see where I should be and not have to start at D. Thank you
peter Jackson
on Monday, February 06, 2012 at 04:30 am
agreed
I do understand the mentality behind posting the WODs the day of, but for those of those juggling the demands of two a days, triathlon training and a normal life, trying to fit the prescribed worouts into our day to day is tough enough. But to be able to pigeonhole certain workouts can be extremely challenging. I can't access a pool today for example so I don't want to do todays S+C Wod with the run anmd the wrong wod tomorrow with the swim, but it's really my onbly option. Can we have like a cheater's corner where the week is laid out so we can plan long-term better?
rksutt
on Monday, February 06, 2012 at 05:46 am
3S Swim WOD
Back in the pool for the first time in nearly three months.

15 x 25yd

Held at 18 sec. pretty consistently.
Wouter M
on Monday, February 06, 2012 at 06:07 am
@Peter
Its a suprise to see whats laid out for us every morning. If you want to know whats happening just follow a week, or day behind. There is a structure in de WOD's with gymnastics, weight WODS and Long/short duration WOD, look into it. Dont take all the fun away for yourself with knowing. Its unknown thats fun.
Willie
on Monday, February 06, 2012 at 06:12 am
re-agreed
As Rob suggests to Aaron, just follow a week behind to allow planning
JD
on Monday, February 06, 2012 at 06:38 am
Bike
All I have available to me is a stationary spin bike. Nice one used in spin classes. Any idea on how I can use these instead of another bike for my wods. The wod for 3 sport is 6-8 1m repeats. Would it be sufficient to go 6-8 3min repeats?
sdruss00
on Monday, February 06, 2012 at 06:41 am
2-6-12 WOD
DE: 95#
S&C: 14:09 (225#DL)
-Rnd 3 DL were singles (lost focus)
StacyF
on Monday, February 06, 2012 at 07:21 am
3S Swim
All done in meters.
400 wu - 2 X [100 build and 100 skill]
1- 3 at :17 sec
4 - :18
5-19 @ :17
20 - 21 @ :18
22-24 @ :17
25 @ :16
400 cd - 2 X [50 ez/100 kick fins/50ez]
At least i am consistent. I actually started to think my watch was broken on 17 sec. I think I could have pushed a little harder.
Peter Jackson
on Monday, February 06, 2012 at 08:27 am
Week behind's a good idea. I do like the surprise aspect of it too, but I'm constantly on the go and have to map out where/when how my workouts are going to take place. I'm a member of a CrossFit Box as well as a gym that has an olympic weight room, a good pull up bar (in a completely separate part of the gym) and most of the other good stuff but I can't do all the workouts there and some of the other facilities in its network that I have to use sometime are much worse. I'm happy to map out my days based upon where/when I need to bike, swim, lift etc but being able to plan it not day of would be incredibly helpful.

The week behind is a good bet and I think I might do that, although not as fun to think I'm behind
Wouter M
on Monday, February 06, 2012 at 10:01 am
WOD
DE@100 pnds
WOD in 11.28
Scaled to 175 pnds deadlift
Knees to elbow
Peter Jackson
on Monday, February 06, 2012 at 10:27 am
Week behind's a good idea. I do like the surprise aspect of it too, but I'm constantly on the go and have to map out where/when how my workouts are going to take place. I'm a member of a CrossFit Box as well as a gym that has an olympic weight room, a good pull up bar (in a completely separate part of the gym) and most of the other good stuff but I can't do all the workouts there and some of the other facilities in its network that I have to use sometime are much worse. I'm happy to map out my days based upon where/when I need to bike, swim, lift etc but being able to plan it not day of would be incredibly helpful.

The week behind is a good bet and I think I might do that, although not as fun to think I'm behind
Michael N.
on Monday, February 06, 2012 at 11:47 am
WOD
DE: 155lbs
Should have drop a little bit though. Wasn't as explosive as I would have liked.

S&C: 10:53 (225lbs)

Did some DRM before BB rows. Skill work for both BB rows and deadlifts. Attempted 275lbs on the deadlift, but knew after working up to that I wasn't going to be able to maintain it for 5 rds. One of these days I'll be able to do these WODs ASRX, but until then I'll keep trucking.
Willie
on Monday, February 06, 2012 at 11:54 am
S&C WOD
DE@50kg
WOD in 8.28 scaled to 90kg.
Could have gone a little heavier but unbroken so happy to keep moving!
Andy L
on Monday, February 06, 2012 at 12:05 pm
3S Bike
I have a difficult time gauging my efforts on the bike. I'm coming from LSD bike traning to CFE training. I hate trainers almost as much as I hate treadmills and refuse to use it when the weather is decent. Any advice on maintaining consistency? Will this simply come with time and practice?

1. 3:05 19.6mph 97cad
2. 3:11 19.0 95
3. 3:25 18.1 96
4. 3:46 16.7 95 (not sure what happened here)
5. 2:59 20.3 105
6. 3:07 19.6 101
Michael N.
on Monday, February 06, 2012 at 12:11 pm
WOD
DE: 155lbs
Should have drop a little bit though. Wasn't as explosive as I would have liked.

S&C: 10:53 (225lbs)

Did some DRM before BB rows. Skill work for both BB rows and deadlifts. Attempted 275lbs on the deadlift, but knew after working up to that I wasn't going to be able to maintain it for 5 rds. One of these days I'll be able to do these WODs ASRX, but until then I'll keep trucking.
Jordan
on Monday, February 06, 2012 at 12:42 pm
Wod
CFWU

Strength: @135#. Felt a little light, had nothing to base it off of though.

Wod: as rxd' @ 275#; 10:14.
Norman
on Monday, February 06, 2012 at 12:55 pm
S&C WOD plus #S Swim
Swim: 20 reps @ 24-26 (Man, I'm pretty slow compared to the rest of you guys) :-)
S&C: 9:25 scaled DL's to 245 lbs. Great CFE WOD!
Brad Williams
on Monday, February 06, 2012 at 01:07 pm
2/6/12 WOD
Swim first this morning- 16x25m on 1 min.- 23,23,22,22,22,21,22,22,21,22,22,21,
22,21,22,22. Only did 16 because my swim muscle were still kinda tired from the TT yesterday. Strength & conditioning shortly after (for some reason the school I teach at likes to have tons of meetings). 95lbs. for Barbell Rows. 250lbs. for the Deadlifts- 10:21 minutes. Pretty good day today. Happy with swim INT. times despite a little tired yet from the WOD yesterday.
Gary
on Monday, February 06, 2012 at 01:45 pm
How bad was I
Stength: @185

CFE S&C: Wod as rxd @275; 19:00
Was this too slow. I took like 15sec in between rd to breath. Great workout though.
Steve
on Monday, February 06, 2012 at 02:16 pm
Swim and WOD
AM Swim: 400 w/u 20x25's on the 30 held between 2 to 4sec difference 200 c/d

PM WOD: 115lbs for barbell row. Deadlift of 155 Total time of 12:22 I had to take breaks still and I'm scaling back as needed on weights. Felt good but glad its over
Rob E.
on Monday, February 06, 2012 at 02:38 pm
Strength/S&C WOD
Strength: rowed 135 for all sets/reps. Seems pretty easy, will increase next time.

S&C WOD: 16:08 DLs were @300lbs using a grip killing wide bar. On the last set, got held up waiting to do my T2Bs as I was at a small "gym" area at work. Kinda disappointed in my time. Gotta keep working I guess. Will do Sunday's run tonight and tomorrow's run on Wednesday.
jpeck
on Monday, February 06, 2012 at 03:21 pm
pendlay rows as rxd with 135lbs

wod scaled deadlift to 155, because pulled muscle in hip the other day and accidentally did 9 burpees instead of 10

total time 9:51
Chaz67
on Monday, February 06, 2012 at 03:25 pm
Bike
3 x 1 mile repeats (scaled)
00:02:33 avg.

Did the WOD at my box this AM.
http://www.nscrossfit.com/
RyanB
on Monday, February 06, 2012 at 04:20 pm
S&C
8:30 as RX'd.
Bryan
on Monday, February 06, 2012 at 05:33 pm
WOD Results
Skipped DE because of time.

S&C: 10:12 as Rx'd. Deadlifts got real heavy on sets 3, 4, and 5 but none were broken.
Alan Pamayo
on Monday, February 06, 2012 at 06:53 pm
DE BB Row 3 x 10 @ 115 lbs

WOD as RX'd: 9:11
Chaz67
on Monday, February 06, 2012 at 07:03 pm
Bike
3 x 1 mile repeats (scaled)
00:02:33 avg.

Did the WOD at my box this AM.
http://www.nscrossfit.com/
StacyF
on Monday, February 06, 2012 at 07:34 pm
S & C WOD
Jumped in with the Oly lifting class and PR'd in the snatch balance at 105# That's a big deal for me since I haven't really worked too much on lifts for 8 months when I thought it would be a good idea to train LSD for a half and full ironman.

Barbell rows - 85#

WOD - 14:35 I did the first two rounds with 175# and as my form fell apart dropped 10s off each side till I finished at 145#. I would rather sacrifice weight and time than form and future pain.
JustinT
on Monday, February 06, 2012 at 07:52 pm
WOD
165# DE

S+C: 11:25/265#DL
Jake Fisher
on Monday, February 06, 2012 at 09:49 pm
Daily Results
I gotta get to bed!!! Ugh. Not enough time in a day for this guy.

Barbell Rows (DE) Rx'd - 125#
~55% of 1RM

WOD Rx'd - 6:20, all unbroken sets!

No access to pool to swim, so I've been substituting rowing... Tonight was weird:

Row 13 x 25m on 1:00
Fastest split was 0:04
Splits (sec) 5-6-6-5-6-6-5-6-5-5-5-4-6

GOOD NIGHT!!!
Snider_B
on Tuesday, February 07, 2012 at 03:33 am
S&C WOD
Did this yesterday (Monday)
8:39 RX. Deadlifts felt REAL heavy towards the end.
Diogo Henriques
on Thursday, February 09, 2012 at 07:17 am
We did this wod after GM max effort. 5:43 Rx'd. Cheers from Portugal
KD
on Monday, February 13, 2012 at 06:56 pm
KD Results
DE BB Row 10x3 @ 115. Should have used a little more

S&C - 12:48 with 245 DL. DLs and T2B unbroken, but too much time on rests and burpees. Should have done rx.
Bruce
on Monday, February 20, 2012 at 12:11 pm
Used 95 on the bb rows, haven't done those in a very long time so I wasn't sure on weight.
WOD scaled to 225, otherwise as rxd. 8:03
Scott St. Louie
on Monday, February 27, 2012 at 05:44 pm
evening WOD
BB Row: 2 x 3 95#, 2 x 3 105#, 2 x 3 115#, 4 x 125#.

WOD: 7:38 scaled DL to 185#. All these toes to bar have me feeling beastly!
Scott St. Louie
on Monday, February 27, 2012 at 08:47 pm
Night swim
Took a 2 hour break after WOD and headed back to the Y for a swim.

This swim was AWESOME. I'm really feeling strong.

25 x 25y held 14.5 seconds nailed 13 on my last 2, really left it all out there.
Comments are closed for this post.