W.O.D.: D Short Intervals

Day 2 Week 5
Tuesday, February 07, 2012 • EnduranceD Cycle, Short Intervals, Hero WOD

CFE STRENGTH & CONDITIONING WOD:

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Post rounds completed to comments.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

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 Chicago Endurance repeats as the Men's Health Urbanathlon Relay Champion


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Comments (48)

Chad Brinkley
on Monday, February 06, 2012 at 06:39 pm
Run WOD
I did the 3 Sport Run WOD on Monday Morning: 600 Warm Up + Drills; 8x200 with 2:00 Rest (37, 36, 38, 37, 38, 37, 37, 37); 1000 Cool Down.

I did the local WOD in the BOX this afternoon along with some additional strength work.

Strength: Overhead Squat (10x45, 8x65, 5x75, 5x85); DE Complex @ 95 (Power Clean, Front Squat, Push Press, Back Squat, Back Press) 1 rep on the minute for 10 minutes.

Conditioning: 20 Minute AMRAP (10 Front Squats @95, 10 Bar Facing Burpees, 10 Slam Balls @50) 7 Rounds RX.
Murph
on Monday, February 06, 2012 at 08:53 pm
Is there a crossfitendurance endurance app?
Willie
on Monday, February 06, 2012 at 11:13 pm
6mile XC race on Wed?
Hi, just a quick question on 3S planning, I have a XC league race tomorrow afternoon, approx 6 miles. It is not that important but I'd like to still run well. Should I not run this afternoons Endurance WOD, swap for the bike or just suck it up? Thanks!
DRod
on Tuesday, February 07, 2012 at 12:34 am
WOD
Gotta love these WOD's. If they don't get your blood boiling and your heart pumping....you need to check your pulse.

S&C: 6 rounds + all box jumps and 3 thrusters.

Great WOD. The bar-facing burpees really took the wood to me on this one. RIP Rahoi.
WIllie
on Tuesday, February 07, 2012 at 01:17 am
Rahoi
7 RDs on the button!

Jut not sure if I should be doing the 8 x 200m tonight as I have got a 6 mile XC run tomorrow afternoon?
SniderB
on Tuesday, February 07, 2012 at 03:31 am
S&C WOD
6 Rounds + 2 box jumps. Tried to focus on a steady pace. Burpees & box jumps felt slow.
StacyF
on Tuesday, February 07, 2012 at 05:11 am
3S Run
Ran on the treadmill and set it to .20M. I was really trying to focus on form and pacing today. I think i could have bumped the speed up some.
WU - 800m
1 - 1:24; 2 - 1:12; 3 - 1:13; 4 - 1:15; 5 - 1:13; 6 - 1:12; 7 - 1:13; 8- 1:13
CD - .25M
WOD tonight
Kaitlin
on Tuesday, February 07, 2012 at 05:37 am
Murph-- Use XF Diary enter the website and you are set
Newman
on Tuesday, February 07, 2012 at 05:51 am
Which Shoe?
I have been reviewing shoe after shoe after shoe, because I want to get out of my traditional running shoes and into a shoe that can take the CFE workouts as well as the distance running. Any thoughts or recommendations? Also I have been following the site for some time and I just cut 10min off my 15K time!!! Thank you to everyone at CFE for putting the info out there for us to use!!
Newman
on Tuesday, February 07, 2012 at 05:55 am
XF Diary
I just tried the XF Diary and it said it can't find the URL?
JustinT
on Tuesday, February 07, 2012 at 06:27 am
SS row
6x500, rest 2min
1:55.0
1:55.8
1:55.8
1:56.1
1:56.1
1:55.8

Seems my timing is dialed in, now if I could just work on my time...
Kaitlin
on Tuesday, February 07, 2012 at 07:14 am
RE: Which Shoe?
Newman-- You'll want a flat shoe. DCs work well I've worn them a couple years with no problems. Another option is the New Balance Minimus. I've used these for some and not had a problem with them either.
Newman
on Tuesday, February 07, 2012 at 07:14 am
RSS
It does however say to ask your gym for their RSS or atom feed URL so we can enter it directly
Drod
on Tuesday, February 07, 2012 at 07:18 am
Which Shoe?
Newman, I use the Merrell Trail Gloves. They are a great all around minimalist shoe. I've been using them for XFing and my runs for a year and they've held up well. I have, however, recently ordered the Inov-8 Bare XF-210's. They are advertised as a cross-fit shoe. I haven't received them so I can't comment on them just yet.
Sean
on Tuesday, February 07, 2012 at 08:17 am
XF Diary
->Newman

I've had the same problem sense the switch to the new site XF Diary can't find the WOD's.
Mike G
on Tuesday, February 07, 2012 at 08:31 am
5 + 6 thrusters...tired :(
Kaitlin
on Tuesday, February 07, 2012 at 09:01 am
RE:XF Diary
The problem with the feed is being looked into.
Andy L
on Tuesday, February 07, 2012 at 09:06 am
RE: Which Shoe?
I recently switched from the inov-8 f-lite to the New Balance Minimus (Vibram) and am very pleased.
DRod
on Tuesday, February 07, 2012 at 09:08 am
SS(Run) WOD
6x400 run:
1:23
1:24
1:25
1:25
1:27-someone got in my way..lost about a sec or two
1:26
My first interval was slower then last weeks 400's which I wanted. I think I still need to slow it down just a tad more on that first interval. Overall I was pleased with this session. I ran faster then last weeks and my cadence was at 101 for each interval. An increase of about 4 rpm from last week.
Andy L
on Tuesday, February 07, 2012 at 09:08 am
3S Swim
600wu
20x25 OTM: +/- 18 -- fastest 16 seconds and slowest, 20 seconds
400cd
DRod
on Tuesday, February 07, 2012 at 09:11 am
Re: XF Diary
I use the myWOD app and don't have a problem with the rss feed. I used feed://www.crossfitendurance.com/feed/rss/
david
on Tuesday, February 07, 2012 at 09:35 am
re:xf diary
Xercise still works fine since the site changed although I did have to set the widget source to 'my affiliate' instead of CFE site and have CFE as my affiliate even though I'm in the UK
david
on Tuesday, February 07, 2012 at 10:03 am
re:xf diary
Xercise still works fine since the site changed although I did have to set the widget source to 'my affiliate' instead of CFE site and have CFE as my affiliate even though I'm in the UK
Ryan
on Tuesday, February 07, 2012 at 10:10 am
WOD
S&C: 6rds
Endurance: 3S Run: 8x200m 34-36s
Enoch Pitzer
on Tuesday, February 07, 2012 at 10:42 am
Back
I was sick for a few days but I'm feeling much better today. Im at a base in the sandbox which is not set up for CF so we're subing in whatever we can.

I rowed a 5K today to get the blood flowing after my week off. 20:16.

Followed with 20 min of MWOD.
J.R.
on Tuesday, February 07, 2012 at 11:30 am
@Newman CF Shoe
Hey Newman, I recently got a pair of Brooks Pure Connect and they do pretty good on running WODs. They have some decent cushioning. I do not like them for heavy days though.
Tom Curteis
on Tuesday, February 07, 2012 at 11:54 am
WOD
6 rounds and 4 burpees
Rich 34m/5'8"/220lb
on Tuesday, February 07, 2012 at 12:49 pm
Tryin
As rx'd 4rds+6 box jumps(breathing heavy)
Prinze
on Tuesday, February 07, 2012 at 01:37 pm
Wod 07/02/12
Wod as Rx'd = 6rnds +12 bix jumps + 6 thrusters

Rest 2hrs

6x500m row
1.55
1.53
1.53
1.52
1.53
1.53
Steve
on Tuesday, February 07, 2012 at 01:45 pm
WOD
four rounds  +12 box jumps 

thruster weight @95 (should've worked more form beforehand) 

AM Run: 1/2 mi w/u. 
8x200's:
32
34
33
33
34
36
35
34
1/2 mi cool down
nfdmedic4
on Tuesday, February 07, 2012 at 02:00 pm
a day behind
hey guys, running a day behind on the multisport.
Swim 25x25, all times between 14-17sec
Barbell row 2@ 210 (PR)
WOD: 5 rounds
5x DL @ 275
7x T2B
10x lateral burpees
7:32
sdruss00
on Tuesday, February 07, 2012 at 02:02 pm
2-7-12
Skill: DU practice
Rahoi: 4 rounds + 3 thruster
CFE: SS Run
1:11/1:12/1:11/1:12/1:10/1:09
Brad Williams
on Tuesday, February 07, 2012 at 03:55 pm
2/7/12 WOD
Interval run this morning. 39,37,37,36,36,39,36,39. Actually, made it to gym for strength & conditioning after school. 20 inch Box (24 was in use), 75lb. Thrusters. 6 sets+ Box Jumps. Pretty good training day today. During the 200's this morning I could feel my legs wanting to slow down those last few sets...tough.
Bryan
on Tuesday, February 07, 2012 at 04:15 pm
WOD Results
7 rounds + 1 Box Jump as Rx'd. Great WOD.

Thanks for your service Rahoi. May you rest in peace.
Jeremiah Green
on Tuesday, February 07, 2012 at 05:24 pm
w00t!
7 rds as RX

avg run time 1:25
Chad Brinkley
on Tuesday, February 07, 2012 at 05:47 pm
Swim WOD
I did the 3 Sport Swim WOD from Monday this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 25x25 on 1:00 (all intervals between 17-19 seconds); 600 Cool Down (Freestyle)

This evening I did a WOD programmed by my coach at the local box:

Skill Work: HSPU & Muscle Up Progressions

Conditioning 1: KB Fran - 21/15/9 of Thursters with 2 KB @40 LBS and Pull Ups. Time was 6:52.

5 Minutes Rest followed by...

Conditioning 2: Annie - 50/40/30/20/10 of Double Unders and Sit Ups; Time was 12:07 (I had some technical difficulties with my jump rope falling to pieces)

Re Shoes: I have been using Saucony Kinvaras for the last 6 months. They are more cushioned that some of the other minimal shoes, but they are very light and almost flat. I really like them but they may have too much give for heavy lifting. Also... do NOT wear them on a rope climb. The rope will tear the soles to pieces.
Ilene
on Tuesday, February 07, 2012 at 05:48 pm
S&C WOD
Wht is the girl weight for the thrusters??? :)
StacyF
on Tuesday, February 07, 2012 at 06:12 pm
S&C WOD
6 rounds with 65# for thrusters, 24" box

I cannot do any function of math at 5:00 am. I realized later today that .2M is 322m. So, maybe my run times weren't too bad.
SD
on Tuesday, February 07, 2012 at 06:21 pm
Brad, I thought those were 400m times at first haha.

Ran first, times were 1:21-1:25.

S&C: Rahoi
8 rounds + 6 box jumps.
SD
on Tuesday, February 07, 2012 at 06:23 pm
Illene, I think it's 3/4 of the rx'd weight. So 71 lbs.
sel marie
on Tuesday, February 07, 2012 at 06:33 pm
S&C
rounds @65lbs 24" box jumps 4 &5 round 36" 1 2 3 rounds.
Jordan
on Tuesday, February 07, 2012 at 06:46 pm
Dwod/Ewod
Cfwu
Dwod:5 rounds + 6 jumps as rxd. Got shut down early by globo gym staff.
ewod: 1:20, 1:20, 1:20, 1:22, 1:25, 1:20.
Kole Trickle
on Tuesday, February 07, 2012 at 08:49 pm
CFE Strength and Conditioning WOD
Did 8 rounds in 12 minutes. I used a much lighter weight for thrusters (30lbs) due to a fitness test in 2 days.
Jake Fisher
on Tuesday, February 07, 2012 at 09:08 pm
Daily Results
Thanks Ragoi for your valure & your sacrifice! This WOD does you justice, no doubt.

Ragoi Rx'd - 6 Rounds
> Thrusters + Burpees = Pure Misery! (and make those burpees bar-facing ... Evil!)
Ryan Trent
on Wednesday, February 08, 2012 at 12:56 am
s&c wod and e wod results
Did my home box wod in the morning:
Strength: back squat: 5 set of 3 from 70% to 90% of 1 rm. finished on 85kg.
wod: 5 rounds for time of:
10 toes to bar
10 DB stiff leg dead lift (2x10kg)
100m run
time:7:15min

Only had 25min in afternoon to do endurance wod only did 3 500m row with 2 min rest, times:
1st: 1:47.5min
2nd: 1:47.4min
3rd: 1:47.5min
Ave rate was 28spm
KD
on Wednesday, February 15, 2012 at 01:47 pm
KD Results
6x400m run on treadmill all @ 9MPH and 1.5 incline

S&C - 5 rounds + 6 jumps. Only hasd 18" box.
Bruce
on Tuesday, February 21, 2012 at 10:19 pm
Only had a 20" box, got 6 rounds + jumps and thrusters. Too much resting in between rounds!
Scott St. Louie
on Tuesday, February 28, 2012 at 12:08 pm
Morning Row
felt great, maybe a bit sluggish after late, tough swim. really focused on form on the come back and catch. tried not to bend knees until bar was past knees. straight back no hunch. what do you know? my efficiency went up despite moving a bit slower. HMMMMM? Jackpot!

2:02 ok time to wake up
1:53
1:52
1:51
1:48
1:49

Very happy with time considering the focus was on form not blasting out a time.
Comments are closed for this post.