W.O.D.: D Short Intervals

Day 2 Week 7
Tuesday, February 21, 2012 • EnduranceD Cycle, Short Intervals

CFE STRENGTH & CONDITIONING WOD:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Bench Press, Bodyweight

Deadlift, Bodyweight

Post times to comments.


ENDURANCE WOD:

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, deviation 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 %.


Jake Fisher, Clean & Jerk PR


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (38)

Jake Fisher
on Monday, February 20, 2012 at 06:09 pm
Whoa!
Thanks JMac! Can't wait to join the 200+ Club.
StacyF
on Monday, February 20, 2012 at 08:01 pm
Jake Fisher
AWESOME! You made that look too easy.
DRod
on Monday, February 20, 2012 at 08:38 pm
Jake
Nice! 200+ should be right around the corner.
Wouter M
on Monday, February 20, 2012 at 09:59 pm
Swim
20x50m @ 1 min. In 43-46 seconds
Ho wie
on Tuesday, February 21, 2012 at 02:08 am
Body Weight
Body Weight is currently my 1 rep max on the bench. What would be the appropriate weight for the WOD?
DRod
on Tuesday, February 21, 2012 at 03:07 am
WOD
S&C: 11:49 @ 180# Bodyweight
O.T. Ingram
on Tuesday, February 21, 2012 at 04:34 am
Just back after nearly 3 weeks
I was out with the the flu followed by a Sinus Infection

first day back completed the S&C in 15:44 not to good. I did my healthy weigh at 170 but lost 12 lbs over the course of my absence. was 172 I'm 160ish now.
DanB
on Tuesday, February 21, 2012 at 04:58 am
Intervals on a treadmill
I don't have access to a good 400 M track, so I do most of my interval workouts on a treadmill. Is this ok? I always feel a little bit like I'm cheating, because I think the hardest part of intervals is the mental toughness it takes to do the last one within 3 seconds of the first one. If I just set the treadmill to the same pace, I don't have much choice in the matter.
Jeremy Hoefs
on Tuesday, February 21, 2012 at 05:05 am
Congrats!
Congrats Jake!
StacyF
on Tuesday, February 21, 2012 at 05:08 am
3S Run
If there was a workout to make me vomit at 6:00 am, this was it.
1 mile warm up at 8:00 min pace
tabata at 12% incline at 8 mph = 7 minute pace
cool down - laid out on deck of treadmill contemplating my life choices - then slowly trotted out a mile.
Good workout!
WOD tonight. I think I might go to OK Strength (Powerlifting/strongman gym) to do this.
Guy C
on Tuesday, February 21, 2012 at 06:16 am
Ho Wie
As for your question Ho Wie I would start with a challenging weight for 10 reps and go from there...
John S
on Tuesday, February 21, 2012 at 06:57 am
StacyF
I'll see you in Galveston and I'm even going to give your future ex-husband (Lance) at least a 1 hr 10+ min head start!
Wouter M
on Tuesday, February 21, 2012 at 07:15 am
Awesome Jake
Nice going!
cedarstilts
on Tuesday, February 21, 2012 at 07:23 am
@Jake
That looks like HUSKER POWER!! Nice job.
DRod
on Tuesday, February 21, 2012 at 08:48 am
Re: Interval on Treadmill
I'm kinda in the same boat you are in Dan. I'm starting to do my intervals on the treadmill because the terrain here is uneven with lots of loose rocks. I agree that treadmill running does feel a bit like cheating and finding a good pace is difficult. Today for example, my intervals were about 10 seconds slower than when I ran outside. However, because of the treadmill, I was able to focus on my form a lot more and it was spot on every interval.

I would like to here others opinions on the use of a treadmill for CFE runs.
John S
on Tuesday, February 21, 2012 at 10:24 am
StacyF
I'll see you in Galveston and I'm even going to give your future ex-husband (Lance) at least a 1 hr 10+ min head start!
Dan S.
on Tuesday, February 21, 2012 at 10:25 am
C2 Row: 6 x 500m, rest 90 seconds
01:43.1
01:43.1
01:43.1
01:43.4
01:44.0
01:44.3
John S
on Tuesday, February 21, 2012 at 10:32 am
WOD
Did Murph at my local box this morning and just did the swim tabata since I was off work yesterday and the pool is located downtown, so I switched it with the bike tabata. I couldn't hold the 20 sec/25 m, ended up more like 23sec/25 m, so I just took a full 10 sec recovery and took off on the next lap until all 8 were done. I'll probaby do today's CFE S&C WOD on Wed. since it is a rest day at the box.
Jake Fisher
on Tuesday, February 21, 2012 at 11:02 am
Thanks everyone!
It wasn't as easy as it looked. It was only because 2011 CrossFit Games Competitor, Phil Kniep, was standing behind/next to me. I couldn't miss it. That was also my first attempt at 190#, nailed it.

Jeremy, sorry you missed it live. You were in the office ;)
Stuart F
on Tuesday, February 21, 2012 at 11:03 am
jake
nice one mate, good to see others' achievements, very inspiring. although i am down with a virus this week :(
chughes
on Tuesday, February 21, 2012 at 11:16 am
I just started following CFE and this is the first time in a while that I am excited to work out each day. Love the workouts guys.
John
on Tuesday, February 21, 2012 at 12:28 pm
S&C
Warned up with some floor presses because I had never done them b4: 95x5 115x5 135x5
DL was bw,170#
bench weight was 105# since my current 3rm is 135#
Time: 13:45
Brad Williams
on Tuesday, February 21, 2012 at 03:48 pm
2/21/12 WOD
"Tri-Bata" this morning. Swim- 175m,
Bike- 1.68miles, Run-7.5mph. I felt I could've pushed myself harder on the run. 7.5mph is the fastest I've ever gone for the run so happy none the less. Strength & conditioning after school. Started with 175lbs (BW) on the bench, but dropped to 170 after 5 sets. Kept 175lbs. for the Deadlifts- 17:03 minutes.
Brad Williams
on Tuesday, February 21, 2012 at 03:53 pm
Jake's PR
Congrats Jake!! Thanks for showing the inspirational video clip. That is something to be proud of. Keep it up my man!!
Andrew Nedelka
on Tuesday, February 21, 2012 at 04:31 pm
Wod
Bench and DL @ 205
11:19
Jezel
on Tuesday, February 21, 2012 at 05:13 pm
Recovery drink
I have heard a lot of good things about Progrnex.
I am trying to find something to help with fatigue and soreness. What recovery shakes/drinks are best?
If you are using one what positives have you noticed?
Thanks!
O.T. Ingram
on Tuesday, February 21, 2012 at 05:23 pm
Endurance
Run done at 6 minute pace 12% Grade. Last 7 rds

Started at 6:31 pace fist 20 secs found it too easy bumped it up regreted it around #5 or 7
Matt N
on Tuesday, February 21, 2012 at 05:37 pm
S&C
I did bw (165)squat instead of DL, and BW Bench. What looked easy on paper was determined not to be in the second round of 9 reps. Great Wod! 15:50
Chad Brinkley
on Tuesday, February 21, 2012 at 05:40 pm
BIKE WOD
Jake: Congratulations on the PR! Awesome!

I did the 3 Sport Bike WOD this morning: 10 Minute Warm Up (High Cadence Spinning); Tabata 8x 20:10 (distances were about .13-.15 miles per interval); 1:00 Rest; 10x 30:30 Hill Sprints; 10 Minute Cool Down (High Cadence Spinning).

I had S&C with my coach at the local box today.
Strength: ME Overhead Squat (125 LBS - a PR by 10 LB!)

Conditioning: 2 Rounds for time of [5 Squat Cleans @85 LB, 100 M Farmer's Walk using False Grip to carry 2x25 LB KB, 15 Pull Ups, 20 KB Swings @55, 25 Ring Rows, 30 Push Press @65] Time was 16:18. This WOD was designed to work on my false grip and it is much tougher than it looks... my forearms were destroyed by the end of this.
StacyF
on Tuesday, February 21, 2012 at 06:48 pm
S & C WOD
Bench - 75#
Deadlift - 120# that's the BW I should be when I gain it back from racing, I hope.
I had to go lighter on the bench than I wanted because I struggle with the grip. The bar is just too big. (yeah, I know. I heard it all evening. "That's what she said.") Seriously, there needs to be a smaller grip but 45# bar for jockeys, small women, and strong children.

I ran a mile before the WOD with an out and back negative split. Ran a mile after with an out and back negative split to get use to running on tired, worn out legs. I would like to shorten the time it takes to get my legs under me from the bike to run.
Deaner02
on Tuesday, February 21, 2012 at 07:32 pm
S&C WOD
I didn't have a bench press spotter today, so I went double reps of push-ups. I scaled down the deadlift since my last deadlift wod resulted in a strained lower back. I could have handled bodyweight deadlift in hindsight, but better safe than sorry!

1a) 10-9-8-7-6-5-4-3-2-1 of 135# deadlift
1b) 20-18-16-14-12-10-8-6-4-2 of push-ups
Results:
13:37
Andrew Nedelka
on Tuesday, February 21, 2012 at 07:35 pm
Wod
Bench and DL @ 205
11:19
Jake Fisher
on Tuesday, February 21, 2012 at 07:38 pm
Daily Results
You guys are awesome! Thanks for all the congratulatory affirmation, I really appreciate it.

TABATA TREADMILL RUN - 1.2K PR!
Rx'd @ 6:58 pace, 12% incline
> About 15 mins after doing this, the "pukie" wall hit. It was weird bc I got off the treadmill thinking "that sucked, but it wasn't as bad as it has been in the past" ... Then I had second thoughts. I was messed up for 90 minutes. LOL!

WOD - 16:12 Rx'd // -1:15 PR!
> Did this WOD back in November, used 155# then, so used 155# again today for congruancy (I weight about 160#). The bench press was still slow; and most sets were broken. I have long levers; my armspan is +3" than my height; makes benching "interesting"
John
on Tuesday, February 21, 2012 at 09:47 pm
Short intervals
Started at 6 min mile pace on treadmill and sped up each 400m. Ended at 4:55 pace. I should have done 5:30 across. Live and learn. Anyone been checking out Mark Bell's power project? Today's video about CNS was pretty funny but he usually post's very helpful lifting info. Lots of cussing, not family work safe. http://youtu.be/orQm6wyXK8E
sdruss00
on Wednesday, February 22, 2012 at 06:57 am
2-22-12
S&C: 14:09 @165#(BW) bench was slow

Love seeing: "PR"s!! nice going Jake
JustinT
on Wednesday, February 22, 2012 at 12:43 pm
Wod
SS Row: 1:50.2 to 1:54.8. 10:30am.

S&C: 185 (bw), 14:16. 1:30 pm.
JustinT
on Wednesday, February 22, 2012 at 04:03 pm
Wod
SS Row: 1:50.2 to 1:54.8. 10:30am.

S&C: 185 (bw), 14:16. 1:30 pm.
KD
on Wednesday, March 07, 2012 at 12:21 pm
KD Results
6x400 on threadmill @ 9mph

S&C - 14:22.
BW = 200
Started with 165 on Bench, but dropped to 145 on the round of 8.
200 for DL
Comments are closed for this post.