W.O.D.: D Short Intervals

Mid Week 5
Wednesday, February 08, 2012 • EnduranceD Cycle, Short Intervals, Whiteboard Wednesday

STRENGTH WOD:

ME: Good Morning

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

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 3:00 of:

3 Power Cleans, 165/105 pounds

6 Burpees

9 Air Squats

Rest 1:00. Complete for a total of five cycles.

Post number of rounds per cycle to comments.


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.

 


 

Whiteboard Wednesday

 


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Comments (51)

Steve
on Tuesday, February 07, 2012 at 06:44 pm
Explain Please
So with this workout do I do the AMRAP in three minutes x5 with a minute rest between or do the three minutes rest between round times 5
Jake Fisher
on Tuesday, February 07, 2012 at 09:21 pm
Steve - Explanation
It's 5 AMRAPs, each being 3:00 in length ... You'll rest 1:00 between each of the 3:00 AMRAPs. So at the end of the first 3:00 AMRAP, you'll rest 1:00. Then you'll do the a 2nd 3:00 AMRAP of the same movements, and then rest 1:00 at the end of that 3:00 AMRAP... Continuing through 5 Cycles of AMRAPs, each being 3:00 in length with 1:00 of REST between each.
Jake Fisher
on Tuesday, February 07, 2012 at 09:26 pm
Hi Kaitlin!
You're welcome! :D

PS: Thanks for all the hard work you put into CFE & moderating the site and answering questions. Not to mention all the behind-the-scenes stuff you do for the Interns, Coaches, Seminars, Teams, etc. I can speak for the majority who don't say it often enough: We GREATLY & TRULY appreciate everything you do! YOU ROCK, CHICA!
Jake Fisher
on Tuesday, February 07, 2012 at 09:30 pm
JMac, Much love!
Thanks for all the burpees & the differing varieties of burpees for the past couple of weeks! ;D I mean that with all sincerity. Everyone at my box thinks I'm nuts that I'm doing burpees all the time. I guess after you do 1,000 Burpees for time, 50 to 100 in a workout is a cake-walk.

Seriously, thanks for the burpees, I feel BEAST!
Prinze
on Tuesday, February 07, 2012 at 11:32 pm
@Steve
Yeah it's as many rounds as possible in 3 mins, rest 1 min then repeat it a total of 5 times.
Prinze
on Wednesday, February 08, 2012 at 12:23 am
Strength programming question?
Hey guys. I'm just wondering if someone can answer a quick question I have. I wanna try doing a more linear strength workout on on the 3 strength days that CFE schedules. I'm planning to do Back Squat on Mon,Bench/Press on Wed(Alternating) and Power Cleans on fri. I believe this would benefit me more as I would be hitting each exercise on a regular basis. What do you guys think?
DRod
on Wednesday, February 08, 2012 at 01:07 am
WOD
ME Good Morning(3 reps): 95, 105, 115, 135, 140

S&C: 3 complete rounds each cycle. (used 155 for Power Cleans)

WOW. For some reason I really felt it this WOD. It was definitely tough getting a full 3 rounds within 3 minutes, especially the last two cycles. My legs were on fire.
Stuart F
on Wednesday, February 08, 2012 at 02:09 am
re steve
I would read it as 3 mins on, 1 min off, x 5 sets.
with the 'on' being amrap of 3 pc, 6 burpees, and 9 squats.

looking forward to this after work :)
enjoy!
Robert L
on Wednesday, February 08, 2012 at 02:13 am
3:00 AMRAP
1:00 rest
3:00 AMRAP again
1:00 rest
.and so on for 5 rounds.
Daniel Smith
on Wednesday, February 08, 2012 at 04:20 am
Long time no talk!
So i took a week off for recovery and boy do i feel great!! I was really looking at my training and thinking of some ways that i can kind of back off a little and really get some good recovery in so i wont ware my self out again.

So i was thinking that i would do CFEWOD every other day? like mondays, wednesdays, and fridays, and on saturdays, still doing my my endurance WOD every morning. except on thursday and sundays.

Then on tuesdays and thursdays recover and get rready for the next day of training? please let me know what you think and how this sounds. I feel that i have been really putting my body in the meat grinder and b.c of this getting poor results in my training.
Jim
on Wednesday, February 08, 2012 at 05:02 am
Re: explain please
Do the cycle (of power cleans, burpees and squats) as many times as possible in three minutes and then rest a minute.

Then do this four more times (for a total of five horrible rounds!)
Luc Bechard
on Wednesday, February 08, 2012 at 05:16 am
Endurance wod
Good morning. I haven't been on the CFE site for a while. Obviously some changes were made. I was just wondering why the wod doesn't change daily anymore. i.e., I use the C2 for my cardio but I notice it has been the same wod since Monday.

Thanks.
Kaitlin
on Wednesday, February 08, 2012 at 05:50 am
Thanks Jake
Jim
on Wednesday, February 08, 2012 at 06:05 am
Re: explain please
Do the cycle (of power cleans, burpees and squats) as many times as possible in three minutes and then rest a minute.

Then do this four more times (for a total of five horrible rounds!)
StacyF
on Wednesday, February 08, 2012 at 07:29 am
3S Bike & Question
I really do not want to post my really crappy times from this morning, but not everyday is an awesome day. I think I have a great aversion to my trainer, and I might have too much tension on the back.
1-3:30; 2-3:52;3-3:54;4-4:03;5-4:01; 6-4:04; 7-4:06; 8-4:04
Finished and threw up. WOD tonight.

Quick question for everyone - I have a triathlon in 10 days in Corpus Christi, Texas. It is an ocean swim. The water is 58 degrees. I have a long sleeve wet suit, plan on doing some heavy hydration before the swim, but I am not sure what else I can do to stay warm for the mile swim. I would love some ideas?
Can I use Rocktape to tape chemical warmers to my body? Tape all openings closed and pee in the suit? Ask other heavily hydrated competitors to swim near me?
Van
on Wednesday, February 08, 2012 at 07:31 am
Re: Strength programming question?
Prinze - that plan may benefit you more for those 3 particular movements but won't have the same GPP effects as the variation provided by the CFE programing. "Constantly varied" has it's place in strength as well. My two cents.
Cowles
on Wednesday, February 08, 2012 at 07:52 am
Prinze's Question
Check out Coach Rut's Black Box WO at http://www.bootcampfitnesskc.com/the-fitness-conduit/

Sounds just like what you are wanting.

I use his model to train all of my high school athletes along with CFE.

He is a CFE affiliate too.
Daniel Smith
on Wednesday, February 08, 2012 at 08:27 am
RE: StacyF
Hey I can only suggest to drink a lot of water the day before. If you have a 32 ounce bottle try to drink 9 of those the say before. I tell you this from experience. Hope this helps
Daniel
on Wednesday, February 08, 2012 at 08:51 am
Just a programming question. I thought on the conjugate template previously shown on whiteboard wednesday that on both the ME(U) or ME(L) that fall on wednedays a cf<10 min. or is it that since this metcon is being done in interval fashion then this still holds to be considered under 10 min?
JenJ
on Wednesday, February 08, 2012 at 08:59 am
re: 3S & Question
Stacy - see if you can get a neoprene cap at the expo (if there is one) or even at a dive shop.
JustinT
on Wednesday, February 08, 2012 at 09:11 am
wod
S wod
3rm of GMs 175#. Stopped there, listened to my back for a change.

S+C wod Rx'd
2 and six burpees
2
2
2
2 and 3 power cleans
Cowles
on Wednesday, February 08, 2012 at 09:59 am
Prinze's Question
Check out Coach Rut's Black Box WO at http://www.bootcampfitnesskc.com/the-fitness-conduit/

Sounds just like what you are wanting.

I use his model to train all of my high school athletes along with CFE.

He is a CFE affiliate too.
Scott from the Lou
on Wednesday, February 08, 2012 at 10:30 am
3 sport question
I'm following a few weeks behind. My 3S program is a bit unusual: swim, bike, row. Running is not an option.

Since it seems like row is being eliminated off the 3S schedule as I progress towards Feb, is it OK to replace each week's run with the SS row?

Thanks so much. CFE staff is the best.
Paul
on Wednesday, February 08, 2012 at 11:33 am
RE: StacyF
No matter what you do, 58 degrees is ass cold to swim in. Nothing you do is going to make you warm up a lot, peeing in the suit only lasts a few minutes. Hands and feet are going to get pretty cold. If you want you can wear an insulated cap, seems to work well for some people. I live in Colorado and train in pretty cold lakes and there isnt really anything you can do about the cold, just jump in and go for it, it will be over before you know it!
Enoch Pitzer
on Wednesday, February 08, 2012 at 11:34 am
I put this WOD together because its what I had room to do in our 5 foot by 5 foot gym.

3 rounds for time.
15 DL @ 155,9 T2B,7 dips.
Paul
on Wednesday, February 08, 2012 at 11:42 am
RE: StacyF
No matter what you do, 58 degrees is ass cold to swim in. Nothing you do is going to make you warm up a lot, peeing in the suit only lasts a few minutes. Hands and feet are going to get pretty cold. If you want you can wear an insulated cap, seems to work well for some people. I live in Colorado and train in pretty cold lakes and there isnt really anything you can do about the cold, just jump in and go for it, it will be over before you know it!
sel marie
on Wednesday, February 08, 2012 at 11:44 am
stacy
Hey where about r u from? I live in the valley mcallen texas. just curious. My first tri will be in march. good luck to you on yours!! :)
John S.
on Wednesday, February 08, 2012 at 01:17 pm
StacyF
Get a pair of swim booties for your feet, if you can. Remember to tuck them up and under the wetsuit legs. Also double cap you swim cap, perferably a thicker one under the official cap. Swim ear plugs might help, but I haven't tried them in a cold water swim, yet. Once you come out, dress warmly for the bike, especially your upper body! Good luck in your race.
Daniel Smith
on Wednesday, February 08, 2012 at 01:21 pm
CFEWOD
3 minutes on the minute and rest for 1 minute for 5 rounds.
On every three minutes I was able to get 3 rounds for the first set. Second 3 rounds, third 3 rounds and three power clean. 3 rounds and 3 cleans and 4 burpees. Fifth 3 rounds THE END!! Great workout!!
ClarkyUK
on Wednesday, February 08, 2012 at 01:45 pm
Row
6 x 500m - Ave Pace 1:43.0

9 weeks till race :-)
Jordan
on Wednesday, February 08, 2012 at 01:48 pm
Wod score
Strength: up to 155#.
Wod: 2+6 burpees, 2+ 2 pcs, 2,2,2.
Wouter M
on Wednesday, February 08, 2012 at 01:51 pm
S&C
PC with 100 pnds
1: 2 rnds 3 PC, 4 burpees
2: 2 rnds 3 PC
3: 2 rnds 2 PC
4: 2 rnds 3 PC
5: 2 rnds
Catching phase in power clean, still tough
MarineMundy
on Wednesday, February 08, 2012 at 02:14 pm
Thank you!
These triplets are awesome. For the past 2 weeks I have done them with a 25 lb vest but today I decided to not use it. My burpees felt great!

Cycles 1-2= 3rds + 1 PC
Cycles 3-5= 3rds even.

rx'd.

P.S. My run times are fantastic.
Tom Curteis
on Wednesday, February 08, 2012 at 02:58 pm
wod
3 rounds
3 rounds and 6 burpees
3 rounds
3 rounds
3 rounds
ScottH
on Wednesday, February 08, 2012 at 03:57 pm
Modified
AMRAP 5 rounds - Gym didn't have anything for power snatch so I substituded standing dumbbell shoulder press (30lb for part of the first set, then switching to 20 once I realized 30 was too much):
1: 2x + 1 burpee
2: 2x + 1 shoulder press
3: 1x + 5 burpees
4: 2x + 1 shoulder press
5: 1x

Multi-Sport WOD: Bike - 6 x 1M, 1:00 rest between sets (bike was set at level 10, approx 15% resistance)

1: 3:41
2: 3:30
3: 3:51
4: 3:50
5: 3:26
6: 3:30

Also for anyone who may be using Fitocracy to log their workouts, I've created a CFE group if anyone wants to add their names to the list:
http://www.fitocracy.com/group/5975/
Brad Williams
on Wednesday, February 08, 2012 at 03:57 pm
2/8/12 WOD
Intervals on the bike this morning. 8x 3min. (longest it would take me for a mile)/2rec. No S&C today. Will get that in tomorrow. Pretty good WOD this morning.
Dangerous Brian
on Wednesday, February 08, 2012 at 04:02 pm
back in business
ME: (3) Good Morning@135
wod (1)3+2clean (2)3 (3) 2+6 squat (4)2+6 Burpee (5)3
Brad Williams
on Wednesday, February 08, 2012 at 04:02 pm
Re: StacyF: Water Temp., INOV8
Stacy, I don't think anything you will do will keep you warm in the water. Just get a good warm-up in (on land) so your loose in the water. Then, after the initial shock of jumping in try to get a fast turnover goin' to warm-up and just block it out mentally. This is a case where you just can't think about it. The shoe glue I got for the soles on my INOV8 shoes worked to follow up on that for you too.
Billy Bob
on Wednesday, February 08, 2012 at 04:03 pm
Anyone Read This?
http://health.yahoo.net/articles/fitness/inside-cult-crossfit

I dont really like the way this guy wrote this. Anyone have any thoughts?
Laszlo m/35/68"/151
on Wednesday, February 08, 2012 at 04:07 pm
3 - 3r + 6 burps; still using 50# on the cleans b/c of shoulder injury...
Cowles
on Wednesday, February 08, 2012 at 04:11 pm
Prinze's Question
Check out Coach Rut's Black Box WO at http://www.bootcampfitnesskc.com/the-fitness-conduit/

Sounds just like what you are wanting.

I use his model to train all of my high school athletes along with CFE.

He is a CFE affiliate too.
Mike
on Wednesday, February 08, 2012 at 04:40 pm
WOD
3+2 PC
3rds
3rds
3rds
3rds

tough one
Mike
on Wednesday, February 08, 2012 at 05:03 pm
On the mYale app what EXACTLY do I put for rss feed?
Chad Brinkley
on Wednesday, February 08, 2012 at 05:29 pm
Bike WOD
I did the 3 Sport Bike WOD this afternoon: 5 Minutes Warm Up (High Cadence Spinning); 8x1 Mile with 2:00 Rest (2:43/2:41/2:41/2:45/2:45/2:43/2:43/2:42); 5 Minutes Cool Down (High Cadence Spinning)

This morning, it was Girls Gone Bad day at the Box...
Jackie: 1000 Meter Row, 50 Thrusters @45, 30 Pull Ups (Time was 8:51)

Karabel: 10 Rounds of 3 Snatches @95, 15 Wallballs @20 (Time was 19:46)

Cindy: 20 MInute AMRAP of 5 Pull Ups, 10 Push Ups, 15 Air Squats (17 Rounds + 5 Pull Ups + 10 Push Ups + 12 Air Squats)

I finished up with 20 minutes of mobility work. I suspect that I may need another 20 minutes of mobility work to be able to get out of bed or walk straight tomorrow morning...
StacyF
on Wednesday, February 08, 2012 at 05:51 pm
Thanks everyone and S&C WOD
So it will be a two swim cap swim, and I emailed the race director about booties. Fortunately, I have cold weather cycling gear. This swim is going to be a fast swim for sure. Thanks everyone for the advice.

Sel - I live in OKC, but gramps is in Donna, TX, aunt in Austin, I'm from Corpus, parents and sis in Sugar Land so we almost have the state covered. I'll be racing in Galveston twice in April.

Good Mornings - 135# 3 RM

WOD - round 1 - 3 PC @ 75#
rnd 2 - 3
foot cramps started which is usually a signal that my nutrition is off which makes sense since I tossed cookies after the 3S bike WOD this morning and have been dropping weight to below race weight and off BMI chart - not on purpose - more due to Pfizer's "accident." Time to dial it back in again and fast.
Kaitlin
on Wednesday, February 08, 2012 at 07:25 pm
Mike--
http://www.crossfitendurance.com/feed/rss/
If its not picking up the feed send me the error message you are receiving and we'll have it looked into. kaitlin@crossfitendurance.com
Jake Fisher
on Wednesday, February 08, 2012 at 08:25 pm
Daily Results
Sumo Deadlift (ME) - 370# (15# PR!)
135(8)-225(4)-275(2)-350-360(PR+5)-365-370, that's a 15# PR w/ a touch of tunnel vision!

10:00 later...

Good Morning (DE) 120# following 10 sets of 2 reps on 1:00 ... personalized CFE strength cycle

10:00 later...

5 x 3:00 AMRAP(s) Rx'd: 12 Rounds
2-3-3-2*-2
*calf had a total lock out cramp from over-exertion

I'm almost adjusted to my work schedule. I'm hoping to get back on track w/ my Endurance training (triathlon season is fast approaching) ... Things will be much easier when I can dictate my own work schedule. Right now I'm stuck w/ the schedule of the person I'm training/shadowing with.
sdruss00
on Thursday, February 09, 2012 at 06:37 am
2-9-12
ME: GM 165#, 175#(f- form broke)
S&C: 145# PC
2+6 Burpees
3
2
2+ 1 PC
2+3 burpees
RyanB
on Saturday, February 11, 2012 at 10:29 am
S&C
Missed a couple days: As RX'd

Rd 1: 4 rounds even
Rd2: 3 rounds + 2 burpees
Rd3: 2 rounds + 3 PC
Rd4: 2 rounds + 3 PC
Rd5: 2 rounds + 1 PC

Completely smoked myself on the first two rounds and struggled to get 2x rounds the rest of the time. Nasty little triplet there. Legs felt it each time.
Rich 34m/5'8"/220lb
on Sunday, February 12, 2012 at 12:24 pm
WOD
1) 3rds+3pc+4burpes
2) 3rds
round 1&2 powercleans @ 88lbs
3) 2rds+3pc
4) 2rds
5) 2rds
rounds 3-5 power cleans @ 135
KD
on Wednesday, February 15, 2012 at 01:53 pm
KD Results
ME - Good Mornings - 135 3RM. Probably could have done more, but feeling it in lower back

S&C - rx'd
1) 2 rounds + 1 PC
2) 2 rounds
3) 1 round + 2 PC (failed on 3rd)
4) 1 round + 3 PC
5) 1 round

Very weak performance. Probably too heavy on the PC. Other excuses include, on antibiotic, first AM WOD, in 45 degree garage. On a high note, the first workout with my new barbell and bumpers...much nicer.
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