W.O.D.: D Short Intervals

Mid Week 7
Wednesday, February 22, 2012 • Endurance • D Cycle, Short Ints, Whiteboard Wed

STRENGTH WOD:

ME: Box Squat

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

CFE STRENGTH & CONDITIONING WOD:

Two rounds, each for time, of:

Row 500m

15 Back Squats, 135/95 pounds

15 C2B Pull ups

Rest 4:00 between rounds. 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 %.

UnScared: In Spite of Self-Preservation

Again Faster

Whiteboard Wednesday


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Comments (46)

neebs
on Tuesday, February 21, 2012 at 07:27 pm
random running question
I know this is stupid but can you injure your ankle if you take a corner to sharp while sprinting? If so how Sharp is to Sharp
Thanks,
Jake Fisher
on Tuesday, February 21, 2012 at 07:43 pm
CF Games Open Update
I've decided NOT to "officially" participate in the Open. I will still do the Open WODs and be judged by coaches at my box.

I made this decision based on my wrist's stress fracture & the mobility issues I'm having with it. Handstand pushups, pushups, and cleans have all been problematic/painful.

I'll be sure to post my results here.

Thanks again for all the encouragement to compete. I'm sorry if I let any of you down ;(

Good luck to those competing!
Daniel Smith
on Tuesday, February 21, 2012 at 07:43 pm
Sub for row?
is it ok that i sub the row for a run?? 25 meters??
Jeremiah Green
on Tuesday, February 21, 2012 at 07:59 pm
What is the running Sub for 500m row?
Kaitlin
on Tuesday, February 21, 2012 at 08:05 pm
RE: Sub for row
Sub for row =400m run
Row if possible
StacyF
on Wednesday, February 22, 2012 at 05:20 am
Strength/S&C WOD
I usually do endurance in the morning, but I promised a friend I would help her out with the opening of her cycling studio and coach some classes for her tonight. I am sure I can work some tabata cycling in the class.

Box Squat - 135# not a PR
WOD: 1st round 7:12 - Rx'd weight
2nd round 6:10 - still Rx'd weight.
Philip
on Wednesday, February 22, 2012 at 05:28 am
Last Endurance WOD
Going into surgery tomorrow for my knee - finished up strong this morning with a modified WOD of 20x 75m swim on 2:00 with a friend and yesterday with a 3x 500m swim on 10:00.
I can't what to get back to CrossFit in a couple of months!
Andy L
on Wednesday, February 22, 2012 at 05:32 am
RE: random running question
Neebs: yes and sharp is always relative. I've noticed as I get older you can injure yourself doing almost anything. Of course, you must be creative when you tell people how you injured yourself. For instance, when the fireman fell down and you had to step into action saving a family of three from what could've been a tragic accident.
O.T. Ingram
on Wednesday, February 22, 2012 at 06:25 am
Strength / S&C
225# for box started at 185

8:49 S&C as RX'd
O.T. Ingram
on Wednesday, February 22, 2012 at 06:59 am
Strength / S&C
225# for box started at 185

8:49 S&C as RX'd
Wouter M
on Wednesday, February 22, 2012 at 07:21 am
S&C
1. 3.29;
2. 3.58
as rxd
StacyF
on Wednesday, February 22, 2012 at 07:58 am
RE: Jake Fisher
Firts of all, we, or at least I, still love you even though you are not "officially" competing in the Open. You're still a BA.
Secondly, good for you for recognizing that you have physcial healing needs that must be addressed. I am sure you will come back better and stronger for taking the time to heal.
Jake Fisher
on Wednesday, February 22, 2012 at 08:19 am
RE: neebs - ankle question
yes, it's very possible. especially if your footing isn't sure or if the terrain is against you. if you caused some trauma, i would get some ice on that baby immediately, and keep doing ice massage w/ an ice cube; 5 minutes of direct contact massage w/ the ice cube; then 40 or more minutes for it to come to temperature again before re-applying ice massage. K-Starr would say 2x/day will get you a C, 3x/day = B, +4x/day = A!

ICE ICE BABY!
Stuart
on Wednesday, February 22, 2012 at 08:59 am
Box Squat - 275x6 315x6 365x2

S&C - 6:20 (neglected to take the 4min rest period) I did take a 20s breather before the 2nd set of c2b pullups.
DRod
on Wednesday, February 22, 2012 at 09:30 am
Phillip
Good luck on your surgery. I'm sure you'll be back stronger than ever. May you have a speedy recovery.
John
on Wednesday, February 22, 2012 at 09:37 am
Box squat 155# x 3. I think that's a pr. I'd did not feel too hard but I decided to stop there, I'm still learning how to do box squats right and am not sure how to fail correctly on them.
S&C 5:52 and 6:50. Kept losing my grip on pull up bar since its coated in padded rubber.
Mark
on Wednesday, February 22, 2012 at 09:38 am
RE: CF Games Update
It is the wiser one who will sit out and not hurt himself more. With CrossFit, I find myself possibly able to do more reps, lift more weight, etc., during workouts but I listen to my body, and if it says stop, I do.

I can't afford a catastrophic injury. Can you?
Jake Fisher
on Wednesday, February 22, 2012 at 10:41 am
Thanks Mark & StacyF
I truly & greatly appreciate your support! I am a triathlete first, and my season is starting in about 60 days; I don't need to screw myself on that... I figured it wise to not compete; besides that, if I did well, I still have no desire to compete at The Games. I would only be taking away a spot for someone who dreams of it -- that's not fair if you ask me.
Jake Fisher
on Wednesday, February 22, 2012 at 10:43 am
RE: Last Endurance WOD
Hey Philip,

Good luck with surgery. I'll say a prayer for you right now. We'll see you on the flip-side, better than ever!

God bless.
O.T. Ingram
on Wednesday, February 22, 2012 at 11:10 am
Strength / S&C cont
I did my S/C at the Y and they discourage Crossfit type wods so i moved slow & methodically between the C2 row squat rack and pull up bar. Instead of 4minute rest kept a continuously running clock.
Ben
on Wednesday, February 22, 2012 at 12:00 pm
CFE
First week off the main site and on CFE site. So far I'm loving it. I like the focus and intensity it gives on strength WODs and the diversity it gives on endurance WODs. Coupled with Mobility WOD this is the best I have felt doing Crossfit.
Van
on Wednesday, February 22, 2012 at 12:10 pm
Re: Neebs
In addition to the ice Jake recommends, Kelly would also have you using the compression wrap on the ankle. http://www.mobilitywod.com/2011/03/episode-204365-donnie-thompson-strongest-powerlifter-ever-cares-about-your-swelling.html
John S
on Wednesday, February 22, 2012 at 01:42 pm
S&C
I did Tuesday's S&C today.
Bench @ 155, Deadlift @ 185 (body weight), total time 14:52.
Mike
on Wednesday, February 22, 2012 at 01:42 pm
WOD
6.11
6.40

Swim: 20*50m on 1' all 38 sec
Scott
on Wednesday, February 22, 2012 at 02:12 pm
Swim question
Under SS swim it says 20*50m on 1min. I do not know what on 1min means and was wondering if someone could help me? Thank you!
Bryan
on Wednesday, February 22, 2012 at 03:04 pm
AirDyne sub for 500m row?
What should the AirDyne sub be for the 500M row? 1/2 mile maybe?
Kaitlin
on Wednesday, February 22, 2012 at 03:48 pm
RE:Swim question
Scott-- On the minute means you have 1 minute to complete the 50 meter swim and rest before the next interval. You want to keep the difference between your fastest and slowest repeat in the deviation window of +/-2-3seconds. If this is not possible with 50m scale the distance to 25s on a minute keeping fastest-slowest repeat within the +/- 2-3 second window.
D Craig
on Wednesday, February 22, 2012 at 04:04 pm
dckeypah@yahoo.com
33/m/5'10"/227

Strength
Did 1RM back squat instead of box squat
360lb (pr)

CFE S&C wod
4:31
4:40
Brad Williams
on Wednesday, February 22, 2012 at 04:10 pm
2/22/12 WOD
Strength & conditioning today since I did all three sports for the "Tri-Bata" yesterday. Box Squat- 185lbs/2sets/5reps. 205lbs/2sets/3reps. 220lbs/1set/1rep. 230lbs/1set/1rep. Played basketball for 1 hour after. That and the few longer runs I've gotten in the past few weeks have really helped my running a lot. Really going to incorporate more of both into training.
Brad Williams
on Wednesday, February 22, 2012 at 04:13 pm
Forgot to post circuit times
Forgot to post my circuit times. Subbed 400m run since C2 was on the other side of the gym away from all the weights. Subbed kip Pull-Ups too. #1- 3:19min. #2- 3:15min. Sorry about that.
Bryan
on Wednesday, February 22, 2012 at 04:34 pm
AirDyne sub for 500m row?
What should the AirDyne sub be for the 500M row? 1/2 mile maybe?
Jordan
on Wednesday, February 22, 2012 at 05:33 pm
WOD
Strength: Stopped at 1x300#. Hate box squats didnt want to push it.

WOD: 4:05, 4:46.
neebs
on Wednesday, February 22, 2012 at 06:25 pm
re ankle question
Thanks for the imput sadly I am just gona have to find a new place to run on Tuesday's. The gym I go to on Tuesday there treadmills speed only go up to lvl 9. And I can't run outside plus there indoor track the corner is way to Sharp.
dbh
on Wednesday, February 22, 2012 at 08:22 pm
WhiteBoard Wed
Dude, ever hear of a tripod?
Bryan
on Wednesday, February 22, 2012 at 08:49 pm
WOD Results
SWOD:
Back squat versus box squat. Attempted 355 but failed. Dropped down to 345 and got it easily. 350 is my PR.

S&C:
1) 3:00 slower due to little rest between SWOD and S&C
2) 2:55
Jake Fisher
on Wednesday, February 22, 2012 at 09:02 pm
Daily Results
I didn't make it to the Globo Gym this morning to spin (cycle) the Tabata; I had an annoying pet being a nuissance all night last night -- so sleep sucked; chose to rest longer.

Box Squat (ME) - 260# (+15# PR!)
135(8)-185(4)-205(2)-225(2)-245-255-260, that's a +15# PR, kinda quick off the box tho ? Didn't have the "disengage moment" like all the rest; does it count?

WOD Rx'd - 3:37 & 3:44
> Rowing + Squats (or DL) is my Achille's Heal. My hamstrings & groin will be knotted-up & sore for a week now. They already hurt.
DRod
on Wednesday, February 22, 2012 at 10:19 pm
Wod
ME 2x275

S&C: 3:35
3:38
Not quite chest to bar. Still developing my kip.
Mike
on Thursday, February 23, 2012 at 01:12 am
WOD
6.11
6.40

Swim: 20*50m on 1' all 38 sec
StacyF
on Thursday, February 23, 2012 at 08:13 am
3S Bike - Moxie ride
I will never underestimate the pain of spin/theraband classes. I decided to incorporate the tabata with the workout. Already being nervous with a new class, I felt I had to be the rockstar and burn it out. Today, my legs feel like the rock with no star. I have not put wattage or cadence/distance on the spin bike yet, so I have no idea how far I went or how hard, but I am going to put it at too hard.

I don't think the class was real happy with me either. Just about everyone just sat on the bike looking at me after the workout like they were just run over - but I bet they come back for more!

Good luck everyone on your burpees (12.1 WOD)!
JustinT
on Thursday, February 23, 2012 at 09:03 am
Wod
1 RM box squat: 275, 325(f), 300 (pr by default).

SC: 3:45 and 3:56
Kelly Clark
on Thursday, February 23, 2012 at 06:39 pm
"D" ?
1st time looking into cfe, what is the "D" in d short/long intervals?
Kaitlin
on Thursday, February 23, 2012 at 08:06 pm
RE:"D"
Kelly-- The D indicates the current cycle that is being posted. The cycles are different numbers of weeks so when an athlete is looking to plan out 12 or 8 or however many weeks before a race they can use one of the cycles to do so. The cycles are different numbers of weeks.
Peter
on Thursday, February 23, 2012 at 08:12 pm
WOD
Question, My gym is usually pretty packed so I'm not always able to run between C2 machine for workouts or even a treadmill...what can I sub for rowing
Kelly Clark
on Friday, February 24, 2012 at 12:30 pm
D
Thanks Kaitlin
ej
on Wednesday, February 29, 2012 at 09:44 pm
back at cfe
been out for quite a while but am back!

back squat instead of box 3 reps@215lbs

3:30 and 3:35 4 min rest between
KD
on Wednesday, March 07, 2012 at 12:24 pm
KD results
ME Box Squat - 255x1. Failed at 275

S&C - Subbed 40 SDHP for row.

4:50
5:16
Comments are closed for this post.