W.O.D.: D Short Intervals

Day 2 Week 6

STRENGTH WOD:

DE: Power Clean 12 x 2 on 1:00 @ 70% of 1RM

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


CFE STRENGTH & CONDITIONING:

L-Sit for time

then

21-15-9 reps for time of:

Bench Press, Body weight

Double Unders

Toes-to-Bar

Post times to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

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

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (THU): 3 x (25m/y + 50m/y + 100m/y)

Bike (THU): 3 x (1/4M + 1/2M + 1M)

Run (THU): 3 x (100m + 200m + 400m)

C2 Row (THU): 3 x (125m + 250m + 500m)

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Short Tosh"

Swim (FRI): 3 x (25m/y + 50m/y + 100m/y)

Bike (SAT or perform Tempo): 3 x (1/4M + 1/2M + 1M)

Run (SUN or perform TT): 3 x (100m + 200m + 400m)

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 17 seconds, rest 17 seconds, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.


CFE SAN, Mt. San Miguel


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Comments (25)

Stuart F
on Friday, February 17, 2012 at 01:18 am
Tuesdays wod
So last night I had time to sneak in Tuesday S&C that I had missed.

1000m row, 30 Thrusters, 1000m row.

My motivation was to be able to report on here that I did it in less than 12 minutes, so I am very pleased with my time of 11'56s.

Took the rows steady (3:33 and 33:34) as knew the Thrusters would get me. I did scale these to 100# and as it was they were more like push presses as my glutes were singing after the erg. I broke them into a set of 10, then 5s. Second erg my arms felt like lead and the rating was much lower (22 rather than 25), but interesting my splits stayed the same.

thank you all for the motivation to push harder than I would do if you werent here... :)
DRod
on Friday, February 17, 2012 at 04:34 am
WOD
Had to establish a 1RM for power clean and was able to get 215#. This is about where I was at before my surgery, so hitting that number today is encouraging.

DE:12x2 Power Clean @ 150#

L-Sit: 11 sec. First time I've ever tried this and it's tough. What's the best way to improve on this?

S&C:15:57-I weigh about 177-178 so I used 180# for bench press. The bench press definitely took forever. The first 21 didn't take too long but after that I was doing 1-3 reps at a time. Great workout nonetheless.
DRod
on Friday, February 17, 2012 at 05:04 am
"Understanding Pacing"
I would like to download this video but could not find it in the crossfit journal and there doesn't seem to be a way to download it from the sport tech section.

Can anyone help with this?
Kaitlin
on Friday, February 17, 2012 at 06:07 am
RE Understanding Pacing
DRod--
Click on the link and it loads. It may take a minute or two to load then hit play. This was not a journal entry it was only link on the wod for that day.
http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
Jim B
on Friday, February 17, 2012 at 06:19 am
Swim (FRI): 3 x (25m/y + 50m/y + 100m/y)
24.19,49.06, 1.40
22.78, 47.57, 1.39
23.06, 47.31, 1.41
Tomazas
on Friday, February 17, 2012 at 06:32 am
WOD
Please explain. Run (THU): 3 x (100m + 200m + 400m) means that I have to run 100,100,100,200,200,200,400,400,400 or 100,200,400,100,200,400,100,200,400.
Thanks.
Wouter M
on Friday, February 17, 2012 at 06:35 am
S&C
S&C in 16.28, should have scaled the body weight BP
BP with 145 pnds
Knees to elbow instead of T2B
Kaitlin
on Friday, February 17, 2012 at 06:39 am
RE WOD
Tomazas--
You will do 3 rounds of:
1X100, 1x200, 1x 400. Rest exactly as long as it takes to perform a given distance in a set. No extra rest between rounds.
Chad Brinkley
on Friday, February 17, 2012 at 08:18 am
Swim WOD
Did the 3 sport swim WOD today - short Tosh. 800 warm up, 3 rounds of 25, 50, 100 with 1:1 rest (18, 43, 1:32, 19, 42, 1:31, 20, 43, 1:30), 600 cool down.
Rich
on Friday, February 17, 2012 at 08:45 am
WOD
Power Clean 12x2 140
S&C 12:50
Bench 180
DRod
on Friday, February 17, 2012 at 08:55 am
Re Understanding Pacing
Thanks Kaitlin but I was looking for a link that would allow me to save the video onto my hard drive. I'm trying to build a collection of various videos so I can reference them when I need a refresher. Most of the other videos I was able to find in the journal. If the ability to download and save isn't available then no worries. Thanks for the help.
ABurnett
on Friday, February 17, 2012 at 09:10 am
S&C WOD
S&C in 14:30

BP w/ 135 lbs (BW = 175 lbs)

Knees to Elbows instead T2B
Kaitlin
on Friday, February 17, 2012 at 09:36 am
RE Understanding Pacing
It's not in a format that will allow you to save it. This one wasn't a journal entry.
Dan
on Friday, February 17, 2012 at 09:50 am
Thanks CFE!
Finally got around to posting after running my first marathon in 6 years last Sunday. Came in at 3:52, a full 8 minutes faster (and feeling much better) than when I was 26. I've been following CFE WoDs as close to rxd as I can for the last 6 months, with a few longer runs on some weekends. The guys I trained with all said I was nuts for not doing longer training runs. During the race I stayed with them for 20 miles, and then I took off for the last 10k. Just wanted to say thanks, and I'll be sticking with it for my training for 2 Oceans 56k in South Africa in April!
ABurnett
on Friday, February 17, 2012 at 10:00 am
S&C WOD
S&C in 14:30

BP w/ 135 lbs (BW = 175 lbs)

Knees to Elbows instead T2B
Brad Williams
on Friday, February 17, 2012 at 10:15 am
2/17/12 WOD
Played basketball for 2 hours this morning so TT is outta the way I guess. Got in the pool after for an easy 15 minute swim and worked on stroke. Did strength recovery a few hours later.
ABurnett
on Friday, February 17, 2012 at 10:59 am
S&C WOD
S&C in 14:30

BP w/ 135 lbs (BW = 175 lbs)

Knees to Elbows instead T2B
Jack Cotton
on Friday, February 17, 2012 at 11:57 am
WOD
51/M/5'9"/170

Power Cleans: 140#
S&C: 13:47, Bench 170#, Did Burpees instead of Dbl unders due to no rope.
PS: I thought I was gonna pass out when i was done!!!
Jake Fisher
on Friday, February 17, 2012 at 12:01 pm
REST DAY!
I'm taking the day/night off and resting completely! I need it.

Remember athletes, listen to your body; it has a funny way of queing your rest. Take it when you need it (or when it's programmed) -- you can't get better without it!

Enjoy the WODs tonight. I'll do today's tomorrow along w/ whatever comes up tomorrow.
Josh F.
on Friday, February 17, 2012 at 04:02 pm
Last WOD from main site.
Next week I start Schedule B, so this was my last main site WOD. And it was a good one! I had to scale, because I haven't developed the strength yet.

21-15-9
Bench 135 lbs
Double unders
Knees to elbows

13:55
Enoch Pitzer
on Friday, February 17, 2012 at 07:05 pm
@@@@ Josh F
Where did you find schedule B?
Bryan
on Friday, February 17, 2012 at 07:49 pm
WOD results
END: Set treadmill for 11.5mph and ran for 20 seconds, 40 seconds, and 1:20.

SWOD: PC at 145. Felt great and very explosive.

CF: Used 180, my body weight. Bench pressed kicked my butt but I was able to manage at least 3 every attempt. Definitely an incentive to lose some fat on the gut. :)
JustinT
on Saturday, February 18, 2012 at 01:28 pm
Wod
Completely forgot L-sit.
Power cleans at 140lbs.


No free bench, and Plantar F. Has me steering clear of jumps and running.

Did 42-28-14 of the triplet

Pushups/squats/situps

8:12

Not as tough as the Rx,
D Craig
on Sunday, February 19, 2012 at 01:04 pm
S&C Wod
33/m/5'10"/227

DE power clean 155lb

I don't have the strength to do BW bench press for 21-15-9. Scaled weight to 135

11:10
pablo
on Sunday, February 26, 2012 at 07:55 am
from Argentina
DE power clean 165lbs

l-sit 18 seg

S&C 9´15¨
BW BP: 165lbs
Comments are closed for this post.