W.O.D.: D Short Intervals

Day 1 Week 7
Monday, February 20, 2012 • EnduranceD Cycle, Short Intervals, DE


DE: Dead Hang Pull ups 10 x 3 on 1:00 + accommodating resistance (bands or chains)

Post resistance used to comments. Focus on keeping each rep explosive.

5-10 minutes rest then CFE S&C WOD


3 rounds for time of:

7 Squat Cleans, 165/105 pounds

14 Ring Dips

Run 400m

Post time to comments.


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

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 20 x 50m on 1:00, deviate no more than +/- 2-3 seconds

Bike (TUE): 10 x 1/4M TT, rest 2:00

Run (TUE): 6 x 400m, rest 90 seconds, deviate no more than +/- 2-3 seconds

C2 Row (TUE): 6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (MON): 8 x 20:10, use pool or open water

Bike (WED): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %.

CrossFit Endurance Cycling Seminar, The Next Level Training Center / CrossFit Tampa

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Comments (23)

Daniel Smith
on Sunday, February 19, 2012 at 06:12 pm
siick lookin picture but i would still challenge those guys to a 5k!!! Took this weekend off ate horrible ready to be back on track tomorrow. its hard to be good on the weekends, sleeping in and the wife making all these great treats. Gotta be strong tho, because i know all this bad eating affects my performance and i cant be having that!!
Daniel Smith
on Sunday, February 19, 2012 at 06:14 pm
One more thing
What could we sub for ring dips??
Dan Schar
on Sunday, February 19, 2012 at 06:54 pm
400m run sub
What could be used to sub for the 400m run in the CFE S&C? Double Unders... and how many?
on Sunday, February 19, 2012 at 08:41 pm
RE: 400 m run sub
You could do 500m row. 125m row=100m run
on Sunday, February 19, 2012 at 08:47 pm
RE: one more thing
You can do regular dips http://gymnasticswod.com/content/dip
on Monday, February 20, 2012 at 05:32 am
3S Swim
WU: 2X200 (easy to mod) @ 2:35
Mainset: Tabata sprints - all 25s - 6 of them I made it through the flip turn before out of time.
CD: 8 X 50 [every other 50 all pull/other 50 -25 build/25ez]

Back to business because hard work trumps the ounce of talent I might have. WOD tonight.
Daniel Smith
on Monday, February 20, 2012 at 05:58 am
Swim (3s)
Tabata was a killer in the pool!! felt good tho warmed up with last weeks swim drills 25 meter moderate, 50 meter moderate and 100 meters moderate X2 then did another one as a cool down.

Afterwards i did the DE: hang pull ups b/c i will be short on time this afternoon. Just focused on form and and did body weight. Switched up my grips as well, like over hand grip, under hand grip, close grip, and to end it with some corn cobs which really get the fore arms burning. Looking forward to the WOD.
D Craig
on Monday, February 20, 2012 at 06:31 am
S&C Wod
DE dead hang pullups
10x3 @ body weight

...had to scale and substitute
3 rounds for time of:
7 Squat Cleans, 165/105 pounds
14 parallel bar dips
Row 500m

on Monday, February 20, 2012 at 08:50 am
10x3@body weight but used bands to add resitance

3RDs for time as RX'd 16:25
on Monday, February 20, 2012 at 08:55 am
Question Bike Wod
Which cadence I must keep at the different intervals (short, long, TT, tempo)?
on Monday, February 20, 2012 at 09:09 am
DE: 10x3 @ bodyweight

S&C: 11:34 - used 145# for squat clean...had to lighten the load a bit as this movement really stresses my hip.

My hip has been a bit sore and looking slightly bruised lately so I will lighten the loading all week on any squatting type movements. I'm approaching three months since the hip scope and was kinda hoping it wouldn't be bothering me anymore by this point. I'll back off on loading a bit this week and slightly reduce my run pace to give my hip a break and let it heal up a bit. Hopefully it helps out.

Darn...Just realized that it was suppose to be 14 ring dips...I was doing 15...lol. Although I had to break these up...I did better than expected on this movement.
Chad Brinkley
on Monday, February 20, 2012 at 09:12 am
I did the 3 Sport Swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); Tabata Swim: 8x 20:10 (25 yards each time); 200 Cool Down (Free Style). I was going to do a slightly longer cool down, but I had a clothing malfunction (Seat of the swim trunks ripped out) and I had to leave the pool before exposing myself to anyone.

Today was skill work at the local box:
S&C WOD - 8x90 Second Skill Drills with 2:30 Rest: Muscle Ups (6 Attempts, 0 Completions), 30" Box Jumps (22), 15' Rope Climbs (5), HSPU with 2 Abmats (7), Backsquat @115 (28 Reps unbroken), V-sit ups with 10 LB Medball (33), Thrusters with 2 45 LB DB (13), Double Unders (50).

Afterwards I did 10 jumping muscle ups as some added skill work. I will likely do the DE pull ups this evening before helping coach the local run WOD.
Alan Pamayo
on Monday, February 20, 2012 at 09:47 am
DE Dead Hang Pull-ups: 10 x 3 @ bodyweight

WOD as RX'd: 10:28
on Monday, February 20, 2012 at 10:25 am
10x3 PU on 1:00
Green band around the waist tied to doubled-over blue band which was under an 80lb dumbbell on the floor (anchor). This was the PERFECT set up for me. Bar was about 8" above my standing reach. I am glad this came up as I have another pullup exercise to work into the mix going forward.

S&C: subbed 500m row. 15:30. Squat cleans in rounds two and three were tough.
Daniel Smith
on Monday, February 20, 2012 at 11:04 am
Time: 11:19. Really focused on from with the squat cleans took my time paced my self. Overall great workout and worked on some more dips as well. Trying to get stronger in those.
on Monday, February 20, 2012 at 11:52 am
RE: Question Bike Wod
Frank H-- Cadence is your choice. Use what gives you the best performance based on the interval type, terrain you are on etc.
on Monday, February 20, 2012 at 12:01 pm
DE: Pulls with a 55lb kettle bell.
S&C: 10:40 as RX'ed.

Followed up with 'Angie'
Brad Williams
on Monday, February 20, 2012 at 01:08 pm
2/20/12 WOD
Strength & conditioning only today. Gonna do a "Tri-Bata" tomorrow. Kip Pull-Ups at BW for strength. 85lb. for Squat Clean and regular Dips- 8:50 minutes. Cleans after 400m run was tough on the legs. Pretty good WOD though. Gonna hit some MWod after first day back to school from Winter Break.
on Monday, February 20, 2012 at 04:23 pm
2/20/12 WOD
SC - PU @ Body Weight
WOD - SC @ 110#, Regular Dips - 9:16
Jake Fisher
on Monday, February 20, 2012 at 05:55 pm
Daily Results // Back on Track!
It was a bit difficult getting up at 530am, but I managed...

SWIM: Tabata 8 x 20:10 = 200m
What I did instead was sprint 25m in < :20 and then took about 6-8 seconds between each. Instead of trying to stop exactly at 20 seconds.

I was surprised to find that my capacity to sprint/swim hasn't dropped off at all. Today was the first time in the pool since Nov-2011. The rowing subs apparently helped.

About 10-hrs later...

Dead Hang Pull-ups (DE), 10 x 3 on 1:00 - Rx'd, but instead of using bands (couldn't figure out how to attach them to myself & the pull-up rig, maybe a video/demo on this?) ... Instead I used mixed grips & wide/narrow/normal handholds. Focused on dead hanging then exploding on the pull.

S&C WOD, scaled:
3 Rounds:
7 Squat Cleans, 135# <-
14 Ring Dips
400m Run
= 10:32, squat cleans were slow; but didn't rest coming in from run, so I was happy.

20 mins later...

CrossFit Lincoln's WOD: 2010's Northeast Regional WOD #1
3 Rounds:
10 Overhead Squats, 135#
50 Double Unders
= 4:45 w/ 115# OHS

Looking forward to my favorite Endurance WOD tomorrow: TABATA TREADMILL RUN!!! Might even go 10 intervals!
on Monday, February 20, 2012 at 06:31 pm
WOD Results
DE: dead hang pullups at bodyweight

S&C: 11:04 as Rx'd. Squat cleans got tough on the last set.
on Monday, February 20, 2012 at 07:51 pm
Strength and S&C WOD
DE: bodyweight - gym was too full to mess with hanging the kettle bell on my toes.

S & C WOD: I had hoped to do it with Rx'd weight, but I am still 8# down from racing Saturday. I need a little more time to recover my weight. So 75#, run across the gym to rings, run across the gym and out the door for the run. This was an obstacle workout with the gym so full. 18:24
on Wednesday, March 07, 2012 at 12:22 pm
KD Results

Used 135 for cleans and 21 bar dips.

16:10. Harder than expected.
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