W.O.D.: D Long Intervals

Mid Week 6
Wednesday, February 15, 2012 • EnduranceD Cycle, Long Intervals, Max Effort, Whiteboard Wed


ME: Push Jerk or Split Jerk

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


Five rounds of:

Push Press, 5 reps @ 65% of 1RM

M.E. Dead Hang Pull ups

Rest as needed between rounds. Post reps to comments.


3+ Hours Before or After CFE Strength & Conditioning WOD

"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.

"Quick Fixes to Improve Rowing" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Whiteboard Wednesday


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Comments (24)

on Wednesday, February 15, 2012 at 12:04 am
New to CFE
First day.....
Push Jerk=230
Push Press=5x145
Pullups= 13, 8, 7, 7, 6
on Wednesday, February 15, 2012 at 12:40 am
London Throwdown
I know you like to hear from CFE athletes who have been setting PR's ! I'm very proud of myself, over the weekend I competed in the London Throwdown and finished 25th, I can honestly say it was one of the best experiences of my life, roll on the Open! And thanks guys for all your great programming!
Stuart F
on Wednesday, February 15, 2012 at 01:15 am
Max effort
How critical is the % of ME used to calculate the load in a wod? a broad question maybe, but what to do if someone has not done a ME test in a certain lift?

Todays 5 reps of PP @65% for example - is 65% chosen to keep it light enough to maintain explosive power, or supposed to ensure just enough left in the tank to complete the 5th lift of the 5th round? is there a difference?

basically, if you dont know 1RM, when selecting weight should you err on light side to maintain power, or give it some and increase load?

Also, is the 1RM referring to the loads achieved in Strength wods on here - such as today ME push jerk, or is it necessary to perfomr separate max tests? how frequently should ME be tested?

thanks very much, enjoy your wod!

jake - go push for another PR!!
on Wednesday, February 15, 2012 at 03:06 am
Today was a welcomed change of pace. Not having a timed WOD was nice and the rest my legs had today was well received.

Strength:2 Split Jerk @ 135, 155, 175, 185, 195#(2RM), . 205#(1RM)

S&C: Push Press used 130#-not sure what my 1RM is but 130 felt right-not too heavy, not too light

Dead Hang Pull Ups: 12, 8, 6, 6, 6

Mobility Work after WOD
on Wednesday, February 15, 2012 at 05:38 am
RE:Max Effort
Stuart-- You should use your most recent 1 RM to figure your weight. You want to be working with where you currently are at.
The % is going after a specific stimulus within the wod. If you don't have a 1 RM for a particular lift then find one as the wod for that day. There are different stimulus targeted with different lifts, different %s, different wods.
Scott from the Lou
on Wednesday, February 15, 2012 at 07:48 am
Jake -

I'm a few weeks behind. Just read your post from Jan 23. How's the blood work going?
Brad Williams
on Wednesday, February 15, 2012 at 09:01 am
2/15/12 WOD
Intervals on the bike this morning. 3x 9min/2rec. ( minutes is the longest it would take me for a 5K. Strength & conditioning 30-45 minutes later. Split Jerk- 95/10reps, 105/8reps, 120/6reps, 130/3reps, 135/1rep, 145/1rep. WOD- 110lbs for the Push Press, 7,7,6,6,5 reps for the Pull-Ups. Legs really felt heavy this morning from End. Run and S&C WOD yeesterday. Also, felt tired after bike. I'm usually good for S&C, right after endurance, but not today. Rest day we will greatly appreciated tomorrow.
on Wednesday, February 15, 2012 at 09:46 am
Good news, I was inspired watching a friend of mine try to get her first bar muscle-up last night. I swear if she weighed a pound less she'd have had it, that's how close she came. So that put a spark in me and I went at it and got my first MU (kipping) on a bar. I thought I would NEVER do that. I then posted a best in strict pullups with 20. --just had to share that with people that can appreciate that type of stuff. I forgot what it was like to workout with a group.

So I had to, because of sore shoulders, modify today's wod.

5 rounds of 5 back sq 65% 1rm
and ME dips. 2.5 min rest between rounds.

Back Squat at 195
Dips: 17, 13, 12, 10, 11

Usual warm up and light weight push jerks for some movement practice.
on Wednesday, February 15, 2012 at 12:42 pm
Need explanation
I am training for an Ironman...I have been doing crossfit for about 7 mos...just ran a marathon on a hodge podge pick and choose plan...didn't really want to run a lot and I dropped 20 min off my previous marathon time 10 years ago...I need some clarification on the 3 sport CFE workouts. I understand the workouts..but what I am not sure on is what does the D in D long intervals stand for? Also, do I run, bike and swim 1 during m-f and pick a workout for Sat/Sun...? thanks..
Wouter M
on Wednesday, February 15, 2012 at 01:17 pm
Push press @ 75
DHPU 10,6,5,5,4

Run 2x1200 @ 16 km/h treadmill, (this wasn't my day, so I quit)
Jake Fisher
on Wednesday, February 15, 2012 at 02:34 pm
Stuart F & Scott from the Lou
Stuart -- I'm going after another PR tonight, I might even Clean it too :) And this time I'll record it.

Scott -- The dietary changes and bloodwork testing was pretty interesting. No C-reactive Protein levels at all, not even trace amounts. As an endurance athlete, you're likely to see some residual amounts due to stress from training ...which this was the case in the base-line (start) bloodwork. After the first week, there wasn't anything detectable. And my blood lipid profile just kept getting better and better throughout the duration of the 30-days of testing.

I'm keeping with getting 6-9 cups of greens/vegetables in my daily diet. I have found that I feel better, and I WOD harder without really trying (or that's as it seems). My strength has been incredible too... Diet is everything when you workout w/ the intensity that we who CrossFit do!

And with that, I'm off to capture a new PR!
on Wednesday, February 15, 2012 at 03:11 pm
ME: 165, 175, 185#(f)should've had it. Stronger with narrow grip
S&C: 105# PP (DHPU-16,11,10,8,6)

Tues SS Run make-up:
Blake Shiver
on Wednesday, February 15, 2012 at 03:29 pm
Starting CFE on Monday
I am going to start following this site on Monday and was wondering if i should start at the beginning of the D cycle or pick it up from Monday?
Chad Brinkley
on Wednesday, February 15, 2012 at 05:56 pm
Bike and Run WODS
I did the 3 sport Bike WOD yesterday: 5 minutes warm up (high cadence spinning); 3x5K with 2:00 Rest (8:35; 8:37; 8:32); 5 Minutes Cool Down (High Cadence Spinning)

Followed up with the local WOD:
Strength: KB Snatch (L/R=1) (10 reps at 35; 9 reps at 45, 8 reps at 55)
Conditioning: 20 Minute AMRAP of 5 Hand Stand Push Up (scaled with 2 abmats), 10 Hang Snatches @85, 15 V-Sit Ups, 20 Air Squats. 5 Rounds + 5 HSPU + 9 Snatches

Today I did the 3 Sport RUN WOD: 400 M Warmup + Run Drills; 3x1 Mile with 3:00 Rest (5:57; 6:01; 6:09); 400 M Cool down.

Followed up with the local WOD:
Strength: 50 Ring Pull Ups
Conditioning 1: 5:00 AMRAP of 7 Thrusters @95, 7 TTB (4 Rounds)
Conditioning 2: ME Turkish Get Ups in 10 Minutes (L/R=1) (20 LB x1, 25 LB x1, 35 LB x1, 40 LB x1, 45 LB x1)
Conditioning 3: 10 minutes to do ... 50 Double Unders, 40 Paralette Push Ups, 30 Squat Cleans @95, 200' Bear Crawl, 10 Burpee Pull Ups (I was on Squat Clean 29 when the clock ran out. I finished the WOD after time was done.)
on Wednesday, February 15, 2012 at 06:05 pm
WOD Results
SWOD: Push jerk at 95x2, 135x2, 165x2, 205 miss, 205 miss, 200x1 (1RM). Wanted 205 since 195 is 2RM.

S&C: Pullups 13, 10, 10, 9, 9. Used 130# for PP. Took off 2:30 between rounds. Felt good to do DH pullups, it seems like forever since I did them.
on Wednesday, February 15, 2012 at 07:48 pm
RE:Need Explanation
Montana-- Refer to the FAQ which explains how the schedule works and has a sample template for what a week should look like.
The D stands for it being the 4th cycle that has been posted.
You will do an interval for each sport, and a second interval or a tempo/TT wod for the 2nd wod for that sport. Sometimes it changes by week and there will be 2 intervals prescribed for a sport. Some weeks the athlete will have the choice of an second interval or a tempo/tt wod.
on Wednesday, February 15, 2012 at 07:52 pm
RE: Starting CFE on Monday
You should start with the beginning of the D Cycle which was in January.
Jake Fisher
on Wednesday, February 15, 2012 at 09:25 pm
Daily Results // ANOTHER C&J PR!!!
Thanks BMack for the "congrats" on your Twitter feed see at the top of the site -- I picked up a few new followers ;)

Split Jerk (ME) - 190# PR!
115(3)-135(2)-155(2)-175-185(yesterday's PR)-190(PR)

I worked on Cleans leading up to the 190# PR:

WOD Rx'd - 50 Dead Hang Pullups
Push Press 65% 1RM = 105#
Rested ~2:00-3:00 between Rounds

JMac- I was able to capture a better video of tonight's PR. I'm uploading it to YouTube now and I'll be sending it your way soon!
John G
on Wednesday, February 15, 2012 at 10:44 pm
PRs all over the place
Push Jerk 45x5, 65x5, 95x5, 105x3, 115x3, 125x2, 130x1, 135x1 PR by 5 # from a few days a go. Felt nice to get those 45s overhead!

65# for push press, felt real light after the Jerks.
DHPU 14, 6, 7, 5, 5
Stuart F
on Thursday, February 16, 2012 at 01:46 am
Kaitlin, thanks for the explanation.

So today I did ME push press to determine 1RM, got to 67.5kg (150#)

so then wod was 5 x PP @ 100#
DHPU 9, 9, 8, 6, 6

i have a long way to progress with both these exercises :)
Jim B
on Thursday, February 16, 2012 at 10:16 am
Bike (WED): 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds
6:00, 5:51, 5:52

This is the only place I post my PR's, I work out at a globo gym, and I always get a "at a boy"...love this community
on Thursday, February 16, 2012 at 11:54 am
Morning Session
Split Jerk - 60kg
30kg - 10 heaves
40kg - 10 heaves
40kg - 10 heaves
40kg - 8 heaves
40kg - 8 heaves
Afternoon Session
5km x 3 on WATT Bike
1.7.46 2.8min 3.7.53
on Wednesday, February 29, 2012 at 08:42 am
185 on Jerk.

Used 125 for PP.
DHPU 10, 8,5,5,5
Scott from the Lou
on Wednesday, March 14, 2012 at 08:42 pm
evening WOD
ME PJ: 3 x 95, 3 x 95, 3 x 115, 3 x 135 (3RM), ! x 155 (PR). Would have given 165 and up a shot, but no time.

WOD PP @ 95. Dead hang: 7, 7, 8, 7, 10. Been a long time on dead hangs and lets just say this is quite an improvement.
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