W.O.D.: D Long Intervals

Day 1 Week 6
Monday, February 13, 2012 • EnduranceD Cycle, Long Intervals, Max Effort


a) ME: Snatch

b) ME: Clean & Jerk

Find 1RM for both Snatch and Clean & Jerk. Rest as needed between sets and movements. Athletes are limited to 3 attempts per movement. Move to Clean & Jerk after finding 1RM or after 3 Snatch attempts, whichever comes first.

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


3 rounds for time of:

Run 200m

12 Handstand Push ups (CFG Regionals standard)

12 KB Swings, 2/1.5 pood (CFG Regionals standard)

Post time to comments.


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

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3 x 300m TT, rest 3:00

Bike (TUE): 4 x 5k, spin/rest 5:00, deviate no more than +/- 3-5 seconds

Run (TUE): 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds

C2 Row (TUE): 4 x 1500m, rest 2:00, deviate no more than +/- 3-5 seconds

Post times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 4 x 200m TT, rest 2:00

Bike (WED): 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds

Run (TUE): 3 x 1M, rest 3:00, deviate no more than +/- 3-5 seconds

Post times to comments.

CrossFit Coronado Endurance


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Comments (31)

Jake Fisher
on Sunday, February 12, 2012 at 07:59 pm
CrossFit Games Open...
Currently, I have been sitting on the CFG Open Registration page (Step 3 - Payment) for about 20 minutes now, staring; trying to decide if I've lost my sanity.

I am first an XTERRA Triathlete, not a CrossFit Games Competitor. But, since most of the people at my box have said they think I could do well in the Open, I feel a little push to register and give it a shot. I've said in the past that I wouldn't do it, because I'm a triathlete not a Games athlete.

I'm at this huge decision point, and I don't know what to do...
on Monday, February 13, 2012 at 04:45 am
Excellent WOD and great programming. I love strength days like this. All in all, I felt pretty good considering I don't have much experience with these two lifts (first time doing Clean & Jerk). I was a little worried about my injured shoulder but it held up just fine. The hip I'm recovering was feeling a little tender during snatches however. Either way, I enjoyed getting heavy on these.

Snatch 1RM: 155lbs-form is getting there...still some hesitation on committing fully to get under the bar.

Clean & Jerk: 200lbs-felt great doing theses...I can see my strength increasing rapidly on this lift.

S&C: 6:29-feet on bar on handstand push ups...my shoulders were on fire.
on Monday, February 13, 2012 at 05:00 am
What's the difference between a burpee and a bar facing burpee?
on Monday, February 13, 2012 at 06:04 am
re: burpee
Regular burpee you can do anywhere while facing whatever direction. BFB you do while facing your barbell that's on the ground. Instead of jumping and clapping in place, jump over the bar, turn around so you're facing the bar, and do your next burpee. Check out the mainsite wod on 2/4 with a wod demo that includes an ok demo of BFB
on Monday, February 13, 2012 at 06:04 am
Newman-- go to the About tab. Go to the demonstrations burpee-- bar facing burpee for a demo of them.
Bill Curcio
on Monday, February 13, 2012 at 06:31 am
Today's wod
Im going away for the week and won't be able to bike so is it ok to double up on the swim & bike wod for today?
on Monday, February 13, 2012 at 07:52 am
Re: Jake "Rock it" Fisher
If you don't have a triathlon in March, I say go for it. You are already doing the work, now is a good time to test it.
Jim B
on Monday, February 13, 2012 at 07:57 am
Swim (MON): 4 x 200m TT, rest 2:00
3:46, 3:45, 3:40, 3:45
Daniel Smith
on Monday, February 13, 2012 at 08:02 am
Swim (3s)
Great to be back after a two week break, still not 100% but getting there. Crazy had strep throat for a week then out of no where a sinus infection. I take it that God was telling me to slow down and rest. Good time spending the family and got some home work done. Over all a well needed break.

This morning was a little rough with the swim. 400 meter warm up felt real good, then came the 4X200 meter. This was the tough part, i was only able to push through two sets at a time of 4:10 and 4:12. Then switched it to 100 meters @ a time of 1:50 and 1:55. Then did some leg work afterwards.

Should i focus on my long intervals more in the swim?? I have a goal to do two half irons this summer and really need to get that swim stronger. Recommendations??
on Monday, February 13, 2012 at 08:02 am
Taper week
So, 58 degree water, most of the cycling course over a bridge, and high winds expected; instead of "taper week" this needs to be "HTFU mentally" week. On the positive, the forecast might scare off some of my competition to leave the field open wider.

Have a great week everyone!

Thanks CFE; I can't wait to test my training.
on Monday, February 13, 2012 at 10:04 am
155lb Snatch; 205 C & J. 5:58 (slow) as RX'd.
Wouter M
on Monday, February 13, 2012 at 10:13 am
Wod in 5.26
Feet on bench for HSPU
1RM clean 120 pnds
on Monday, February 13, 2012 at 10:18 am
Snatch: 135, 155, 175(f). 165 current pr.
CJ: 165, 185, 205 (pr by 20#)

S&C: 9:25 w/ 250m row sub for run. Handstand pushups killed the time factor, but I really wanted to get all of them without subbing. So more of a strength wod than a metcon, but a tough one nonetheless.
on Monday, February 13, 2012 at 10:51 am
re: jake
Jake, brother, it's worth a shot! My suggestion is to go for it and plan on doing the Open WOD once a week (don't go crazy and do it 4-5 times like some people). Give it your full effort and then see where you end up.

We are going to be posting the Open WODs each week on Fridays - so that it follows after a rest day. I am going to adjust the programming around the Open WODs a little bit, but the WOD will only be programmed for once a week.
on Monday, February 13, 2012 at 11:20 am
ME: Snatch: 135#,145(f), 140#
ME: C&J: 145, 165(f), 160, 170(PR)
*Form is getting better and weight is definetly climbing

S&C: 7:40 (60#DB & feet facing wall)
Andy L
on Monday, February 13, 2012 at 11:50 am
Great programing lately. These have hit my weakness with fury!
Due to my time constraint I could only snatch before S&C.

ME Snatch: 55kg / 10kg PR
S&C: 11:45 - no 200m track so I did shuttle runs. HSPU's are a huge weakness of mine combined with 2pd KBS - whew!
Stuart F
on Monday, February 13, 2012 at 11:54 am
re Jake
Man, if you have an itch then you need to scratch it ;)

The fact that you were looking at the entry form is reason enough that you should give it a shot!

hope hoped you clicked submit!

keep us posted on your training. i would be interested to see how it goes adding more open wods to your cfe training.

all the best
on Monday, February 13, 2012 at 11:56 am
Jake, that's absolutely ridiculous... and I can totally sympathize. CFE has created the same dilimea, am I a crossfitter, a triathlete, a climber, a surfer?

First world problems ; )
on Monday, February 13, 2012 at 12:43 pm
Strength: snatch 150#, 5# short of bulked pr. CJ 205#, pr.
Wod: crowded gym set up bad for this one, big spread between treadmill and dumbbell/hspu area, sub 70# db. 7:57.
Wouter M
on Monday, February 13, 2012 at 01:38 pm
3x300TT 5", 5.03, 5.04
Brad Williams
on Monday, February 13, 2012 at 02:37 pm
2/13/12 WOD
Interval swim this morning. YMCA pool was in yards so the times will be faster. 3:44,3:41,3:42,3:41 minutes. Did the conditioning WOD after some rest and subbed 250m Row because I did a long run yesterday and will run tomorrow. 55lb DB and feet on wall for HS Push-Ups- 6:31 minutes.
Strength this afternoon. Snatch- 95,95,105 tied PR. Clean and Jerk- 110,120,130lbs (PR). Strength was hard not being able to build up to it.
John S.
on Monday, February 13, 2012 at 03:06 pm
What are you doing for your taper and are you only doing an one week taper?
What race and distance?
Best of luck with it. Just believe in yourself!
on Monday, February 13, 2012 at 03:38 pm
Str, S&C
PS up to 155, 165, 175
C&J: 225, 235, 245

As rx'd in 5:25
Laszlo m/35/68"/150#
on Monday, February 13, 2012 at 04:16 pm
S&C: 7:53 (sub'd rowing 250m and then running upstairs one flight to do against the wall p/u and KB Swing)
Jason Hughes
on Monday, February 13, 2012 at 05:22 pm
Read before you ride
Bike: 400m sprints on :30 for 6:00, rest 3:00, on :30 for 4:00, rest 2:00, on :30 for 2:00.
Just about died after the first 3. Quickly scaled the distance to 300m and then I was fine. The last couple on each set sucked but I made each interval with about :12 to rest....
Workout was 400m sprints on the 1:00! BIG DIFFERENCE!!!
However I was happy that I was able to hang with the 300m sprints on the :30. Testament to the effectiveness of CFE training/programming!
Chad Brinkley
on Monday, February 13, 2012 at 05:48 pm
Swim WOD
I did the 3 Sport Swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 4x200 with 2:00 Rest (3:08; 3:10; 3:08; 3:10); 400 Cool Down (Free Style)

I did the local Box's WOD this evening. It was a humbling experience. OHS are one of my weakest movements.

For time... 5 Rounds of: 21 Overhead Squats @75, 15 Lateral Stick Jumps 24", 9 Burpees. Time was 25:50 Rx.

Jake: You are an athlete. You have nothing to lose by signing up for the open. I signed up for the open mostly as a test to see how far I have come in Crossfit during the last year. Based on your posts, I think you are in a good position to actually compete in the open. I would say go for it!

Stacy F: Good luck on your race this weekend. Out of curiosity, which race is it?
Alan Pamayo
on Monday, February 13, 2012 at 06:47 pm
ME Snatch: 145, 165, 175F

ME C&J: 185, 205, 225

WOD as RX'd: 7:23 (Head to Abmat)
Jake Fisher
on Monday, February 13, 2012 at 08:16 pm
Mondo Thanks! // Daily Results
StacyF, JMac, Stuart F, Evan, Chad Brinkley -- THANK YOU Brothers & Sister! I think I'll complete my registration! I'll keep you posted.


Each strength session included 2-3 working sets to get comfortable with the movement/warmed-up. Then my 1 of 3 attempts started w/ my previous PR or close to it. Each progession would be a PR attempt.

Squat Snatch - 135# Last Week's PR
> 135-135-140F, Had it over my head but couldn't lock it.

Clean & Jerk - 185# (23# PR!)
> 155-165(PR)-185(PR), I've jerked 185, but never cleaned it... So when I stuck the clean, I knew it was going up!

WOD Rx'd - 13:17
> The ole stress fractured wrist started talking during the HSPU; couldn't kip bc of it, so these were all strict (sliding my toes up the wall). All my KBS were unbroken.
Jeremiah Green
on Monday, February 13, 2012 at 08:18 pm
WOD: 5:45 as Rx'd

Snatch: 135, I do not feel I have enough room in my back yard. It definitely effects my technique.

C&J: 185
D Craig
on Wednesday, February 15, 2012 at 07:01 am

Snatch: 145 Probably could have gone a little heavier, but ran out of attempts

Clean and Jerk: 225...same story as snatch


Range of motion on HSPU was limited.

on Monday, February 27, 2012 at 02:46 pm
KD results
ME PS 135
ME C&J 185

S&C - 9:52
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