W.O.D.: D Long Intervals

Day 1 Week 8
Monday, February 27, 2012 • EnduranceD L-INT, DE

STRENGTH:

DE: Good Morning 8 sets of 3 reps @ 65% of 1RM on 0:45

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


CFE STRENGTH & CONDITIONING WOD:

"Amanda"

9-7-5 reps for time of:

Muscle ups

Snatches, 135/95 pounds

Post time to comments. Muscle ups should be as close to CFG standard as possible.


ENDURANCE:

3+ Hours Before or After CFE Strength & Conditioning WOD

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 6 x 3:00 TT, rest 2:00

Bike (TUE): 3-5 x 6:00, spin/rest 3:00, hold highest distance possible across all sets

Run (TUE): 2 x 12:00 TT, rest 5:00

C2 Row (TUE): 2 x 12:00 TT, rest 5:00

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 200m on 3:00, deviate no more than +/- 3-5 seconds

Bike (WED): 4 x 6:00 TT, spin/rest 3:00

Run (TUE): 2 x 12:00 TT, rest 5:00

Post sport and distances/times to comments.


San Jose State Women's Swim Team winning their first WAC Championship on February 25, 2012.

Coaches:

Sage Hopkins, Pete Raykovich, Jaclyn Rosen, Julie Wynn, Mark Butcher

Athletes:

Meghan McCurley, Kirsten Trammell, Julia Craddock, Karly Brown, Britt Boyd,

Kiley Foster, Michaela McLean, Haley Smith, Briana Swinney, Taylor Stoddard,

Kayla Nakamoto, Caitlin Lipton, Erika Harvey, Marisa DeWames, Andrea Chan,

Megan Mills, Amber Nelson, Ashlyn "Fight Club" Acosta, Amy Friedhoff, Darcie Anderson,

Christina Bruni, Danielle Smyth, Heather Denman, Amy Kilby, Jessica Holden

14 Total School Records
2 Pool Records
2 WAC Championship Records
1 Overall WAC Record

 


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Comments (48)

Scott St. Louie
on Sunday, February 26, 2012 at 06:32 pm
CrossFit watch
Is there a particular watch most of the regulars here prefer?

It's been 5 years since I've watch shopped. Thanks!
Ryan
on Sunday, February 26, 2012 at 06:39 pm
McKenzie 12 week program
I've been messing with crossfit for about 6 months and 6 weeks ago began following a program titled "Brian MacKenzie's 12-week Crossfit Endurance Advanced Training Program. I like it, and at this point I'm following the 3S program, mostly just to get in awesome shape and do some triathlons for fun. My question is kind of odd--what distance is this program training me FOR? Or is the intent merely that after those 12 weeks I'll have the base to follow the WOD cycle here on the site?
Kaitlin
on Sunday, February 26, 2012 at 07:02 pm
RE:MacKenzie 12 week program
Ryan-- The 12 week program is to transition your training to CFE. It is not based for a certain type or distance race. After completing the 12 week program you can start the D cycle which started Jan 9th or if the D cycle has completed you can begin with the start of the cycle that is being posted when you complete the 12 weeks. You should begin at the start of a cycle.
Daniel Smith
on Sunday, February 26, 2012 at 07:21 pm
MUscle ups??
So what can i do to sub for muscle ups or what could i do to work on my muscle ups??
Kaitlin
on Sunday, February 26, 2012 at 07:53 pm
RE:Muscle ups??
Daniel-- A sub for muscle ups is 3 pull ups+ 3 dips=1 muscle up.
To work on muscle ups:
Muscle Up Progressions Carl Paoli
http://tinyurl.com/7zjb3su
Muscle Up Transitions Part 1
http://tinyurl.com/6rvn8mv Parts 2&3 are link on the post.
EnochP
on Sunday, February 26, 2012 at 09:19 pm
Way to go ladies.. Are they drinking from the CFE cup? Does anyone know?

I ran the base 5k today.
Came in 5th with a time of 19:42 which is about a minute of my PR.
The winds did not favor me.
Brandon
on Sunday, February 26, 2012 at 09:39 pm
Cycles
What happened to the historical WODs? I want to start this week at the beginning of a cycle, but I cannot even find the beginning of the D cycle on the site.
Frank H
on Monday, February 27, 2012 at 12:39 am
Re:Re: Question
Thanks Kaitlin for your answer.
I will change my Plan and work hard.
StacyF
on Monday, February 27, 2012 at 03:42 am
Watch Question
There is not a "CrossFit" watch, but I use a Garmin 310XT.
My husband, who is a runner, uses the Garmin 405. A training watch all depends on the metrics you want/need to track. Polar has a few different metrics that Garmin. The Garmin works well with Trainingpeaks.com. Spend some time doing research of what you need out of a training watch and go from there.
sel marie
on Monday, February 27, 2012 at 04:43 am
endurance
Swim 425 meters
almost at my distance for tri... yahoo!!
sel marie
on Monday, February 27, 2012 at 05:10 am
endurance
Swim 425 meters
almost at my distance for tri... yahoo!!
Kaitlin
on Monday, February 27, 2012 at 05:10 am
RE: Cycles
Brandon-- The D cycle began Jan 9th.
Go to the wod archive on the top right. Click on January and scroll back.
Daniel Smith
on Monday, February 27, 2012 at 05:39 am
3s Swim
Modified the swim way down to 100 repeats to really focus on form and leg work. Felt real good with a 400 meter warmup then 8x100 repeats to end with 100 meter cool down. Each 100 meter was a negative which was real impressed to see. Last one ended in 1:49!!

Thanks for all the advice and encouragment!!
rksutt
on Monday, February 27, 2012 at 07:00 am
Injured Knee with 2 Weeks to 50k
This weekend I injured my knee, MCL I think. I have two weeks to go to a 50k trail run. Any advice on how to best recover and taper without running?
Kaitlin
on Monday, February 27, 2012 at 07:29 am
RE:3S Swim
Daniel-- Good scaling on the wod. Sounds like this went much better for you. Keep working with this distance.
O.T. Ingram
on Monday, February 27, 2012 at 08:02 am
Swimming sucks but I am a glutton for punishment
Consider me a sinner (Gluttony)

I did the 8x200m on 3:00 was finishing under 2:15 for first few then hovered between 2:30 & 2:45 last was slow anf methodical to not get sloppy due to fatigue. Tris are on fire right now.

Planning on video recording S&C later.
John S
on Monday, February 27, 2012 at 08:06 am
Ryan
I'm using the CFE workouts to train for a half IM at the beginning of April. Since this is the first time I'm using this type of training, started in Jan., I just want to see how I do and how I feel going into the event. I have a full IM in late Nov. so I'll evaluate and adjust as needed to get to where I need to be for me.
Jeff
on Monday, February 27, 2012 at 08:12 am
200m on 3:00??
had to sacle this back to 200m on 4:00; held repates at about 3:15 per 200m and felt like this was challenging. 200 on 3 is pretty impressive for anybody doing 8 repeats.
Wouter M
on Monday, February 27, 2012 at 09:31 am
S&C
DE with 120 pnds
WOD in 12.48
Snatch with 60 pnds
Sub for MU 3:3 pull ups:dips
DRod
on Monday, February 27, 2012 at 09:46 am
WOD
DE: Good Mornings @ 115

S&C: 10:48
Snatch @ 115#
Muscle-Ups assisted with knees on ground

Shoulders still felt pretty sore due to Friday's WOD. I'm still going to be lightening the loads and keeping my intensity down a bit so my hip can continue to recover. Nevertheless, I was still breathing heavy at the end of this one. These two movements are just nasty.
Sean G
on Monday, February 27, 2012 at 10:50 am
Training Question
I have a Marathon this coming Sunday am wondering how closely to follow the WODs up to it? Do I just continue doing everything like normal including the runs, or should I scale it back like in my LSD days before races?
Kaitlin
on Monday, February 27, 2012 at 11:23 am
RE Training Question
Sean-- The taper for the week before a race is in the FAQ. Strength & recovery set to do following the race is listed under the taper. Have a great race.
D Craig
on Monday, February 27, 2012 at 11:39 am
WOD
33/m/5'10"/227

Good Morning
95lb

WOD
had to scale.

Did 9-7-5
95lb Power Snatch
Assisted muscle ups

7:11
Matt
on Monday, February 27, 2012 at 11:40 am
Run (TUE): 2 x 12:00 TT, rest 5:0
Is this run for 12 minutes then rest for five? sorry new at this CFE
MW
on Monday, February 27, 2012 at 11:57 am
115 GM

5:25 as RX'd for 'Amanda'
Kaitlin
on Monday, February 27, 2012 at 12:16 pm
RE:Run (TUE): 2 x 12:00 TT, rest 5:0
Matt-- Yes, 2-- 12:00 minute intervals with 5:00 minutes rest between
chughes
on Monday, February 27, 2012 at 12:20 pm
Cycle
Decided to go back and do B cycle off a recommendation read in the forum and saw today regarding it best to start at the beginning of a cycle. Also, for me, esp being overseas right now ,having the workouts laid out in advance is much better for planning.
Sage Hopkins
on Monday, February 27, 2012 at 12:31 pm
To: EnochP/ Re: Way to go Ladies
EnochP: We are big believers in CFE and CrossFit!

Results don't lie!

Sage Hopkins
Brad Williams
on Monday, February 27, 2012 at 01:23 pm
2/27/12 WOD
Worked on the form for the swim this morning. Used my new acquired fins. Those are really going to help. 120lbs for the Good AM's and Did 4 Pull-Ups/4 Dips for Muscle-Ups didn't know it was 3 for each. Subbed Pwr Snatch 95lbs.-14:23 minutes. That wore me out more than I thought. Gonna hit the run TT tomorrow. Kinda nervous for it because I have a habit of going all out right away and blowing up near the end. Gonna try to start slower and build, but still hit my pace.
O.T. Ingram
on Monday, February 27, 2012 at 02:15 pm
Swimming sucks but I am a glutton for punishment
Consider me a sinner (Gluttony)

I did the 8x200m on 3:00 was finishing under 2:15 for first few then hovered between 2:30 & 2:45 last was slow anf methodical to not get sloppy due to fatigue. Tris are on fire right now.

Planning on video recording S&C later.
Chad Brinkley
on Monday, February 27, 2012 at 02:18 pm
Run WOD
I did the 3 Sport Run Workout this morning. 400 Warm Up + Drills; 2x12:00 with 5:00 Rest (Distance was roughly 2900 Meters each time); 400 Cool Down.

I had PT training at work today and the WOD we did was: Hand Release Push Ups (2 Minutes) , Row (2 minutes), KB Swings @55 (2 Minutes), Burpees (2 Minutes), Pull Ups (2 Minutes), Stationary Lunges (2 Minutes), Sit Ups (2 Minutes). I lost track of reps...
Jim
on Monday, February 27, 2012 at 02:28 pm
Swim (MON): 8 x 200m on 3:00, deviate no more than +/- 3-5 seconds
7 x 150m on 3:00 I wish I were a better swimmer..

2:46, 2:42, 2:46, 2:47, 2:44, 2:48, 2:55
Brad Williams
on Monday, February 27, 2012 at 03:50 pm
2/27/12 WOD
Was it originally posted yesterday evening that all multisport WODS were only suppose to be on TUESDAY this week? Or did I just look at it wrong? I was gonna run Wednesday before basketball at the gym because playing basketball has been pretty fun the past couple of weeks and I wanted to do that too.
Jason Hughes
on Monday, February 27, 2012 at 04:07 pm
RE: Jeff (200m on 3:00??)
Great job on the swim. FYI for the next time in the water. Scale the distance not the time.
Keep up the hard work!
O.T. Ingram
on Monday, February 27, 2012 at 04:09 pm
Swimming sucks but I am a glutton for punishment
Consider me a sinner (Gluttony)

I did the 8x200m on 3:00 was finishing under 2:15 for first few then hovered between 2:30 & 2:45 last was slow anf methodical to not get sloppy due to fatigue. Tris are on fire right now.

Planning on video recording S&C later.
T.Scholl
on Monday, February 27, 2012 at 05:06 pm
Amanda
I have been doing the CFE S&C WOD's for about 3 months now, mixing in the Endurance work when I can. I did Amanda as Rx'd today which is a workout I probably would shy away from as I despise heavy Squat Snatch. Took me 18 min (approx) and I feel good as I normally would skip this one. The programming is excellent though,and I am better for following it. Thanks Guys.
paul poutouves
on Monday, February 27, 2012 at 05:25 pm
cycles
i am beginning a twelve week cycle before half iron and have been looking for the earlier cycles and cannot find them. Is there an archive for cycle A or C
StacyF
on Monday, February 27, 2012 at 06:04 pm
3S Swim and WOD
WOD - I just started doing muscle ups, so I did two and went to 3 ring dips and 3 pull ups per 1 muscle up. Snatches were at 75#. This took forever because of the sub - 33 minutes

Swim - I did all 8 in 3:32-3:35 to get rest I did them on the 4:00. This workout messed with my head because I can easily do a 25 in :20 sec, but when I add in that this is a build to pace workout, more time has to be included on the front to build to full speed. I could not bring the clock down under the 3:32 mark even with my best all out effort on the last 50. Demoralizing, yes, but it is done. I needed the distance to get ready for half IM 4/1/12, so I did not scale the distance. Total distance for workout with warmup and drills and cool down with drills - 2.4 miles
Alan Pamayo
on Monday, February 27, 2012 at 06:28 pm
DE Good Morning 8x3 @ 105 lbs

WOD (MU's with thin blue band; Snatch as RX'd): 8:10
sel marie
on Monday, February 27, 2012 at 06:58 pm
that "amanda" is a b¡*©h
S&C
snatch @ 55#
Sub pull ups for muscle ups.
Time 11:17
Bryan
on Monday, February 27, 2012 at 07:06 pm
Reply to CrossFit watch
If you want a watch to time your workouts, then I suggest the gymboss. http://www.gymboss.com/

I found out about this timer through the CrossFit Journal within the article building your home gym.
Jake Fisher
on Monday, February 27, 2012 at 07:55 pm
Daily Results
Sorry I'm always SO late with my posts. I train early in the morning, then work all day, and finish up the CFE stuff all night, plus coach CrossFit... So generally, my posting here is the last thing I do before I go to bed :D

Good Mornings (DE) as Rx'd w/ 115#
- doing 3 reps on 0:45 totally sucked.

Amanda... Oh, Amanda. Ugh! My snatch PR is 135#, I attempted 135# tonight and my mind had me defeated. I practiced my muscle-ups and did some warming-up with them... MU's were really happening for me tonight either. I had to use a 10# weight plate and seriously violent power thrust in order to get above the rings & catch myself. Such a strange night... I think it was the burpees and then Saturday's 3 x 400m swim & snatches; shoulders have been kind of tight & tired since.

So Amanda... 115# Split Snatch
= 21:56 -- Like I said, nothing about this WOD felt right. I could've effectively scaled for more of a MetCon, but the torturously long WOD was an S&M kind of evil that I needed to burn off some frustration/work on skills

I plan on getting up at 0530 to swim the endurance WOD.

My work schedule is falling into place, so I might be on a better training schedule soon.

Thanks fam, have a great night!
Bryan
on Monday, February 27, 2012 at 07:58 pm
WOD Results
DE: Good Morning 8x3 @ 115 lbs. Probably should've gone heavier because it was super light.

S&C: 10:47 with snatch at 135. I had to do several of the muscleups by jumping up to the rings.
John Gillham
on Monday, February 27, 2012 at 09:38 pm
Bands on DE?
I used bands on the good mornings for the first time ever. Are others using bands on the DE work? I did the empty bar with blue bands choked to the rack. It felt really nice and I look forward to experimenting more with them. I subbed a 45# ohs for the snatch and 3 pull ups 3 dips for the muscle ups, 14:59.
Brandon
on Monday, February 27, 2012 at 10:30 pm
RE: Cycles
Kaitlin - Thanks for straightening me out.
chughes
on Tuesday, February 28, 2012 at 12:48 am
Cycles
Paul- I found the beginning of the cycles for A, B, and C in the forums. Theres an excel spreadsheet of them
JustinT
on Wednesday, February 29, 2012 at 10:37 am
Wod
GM's @ 100. Light weight, tight hams.

Str/cond: 9-7-5 of MU and 185# front squat.

9:32
sdruss00
on Thursday, March 01, 2012 at 06:48 am
3-1-12
DE: 95# GM
S&C: 10:39 (95#Snatch & 3pullup+3dips sub for MU)
Comments are closed for this post.