W.O.D.: D Long Intervals

Mid Week 8
Wednesday, February 29, 2012 • EnduranceD L-INT, Whiteboard Wed

STRENGTH WOD:

DE: Bench Press 10 sets of 2 reps @ 50% of 1RM on 0:45

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


CFE STRENGTH & CONDITIONING WOD:

3 rounds, each for time, of:

Row 500m

15 Thrusters, 95/65 pounds

21 KB Swings, 2/1.5 pood (Games Standard)

Rest 2:00 between rounds. Post times to comments.


ENDURANCE WOD:

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.


Whiteboard Wednesday


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Comments (40)

Jake Fisher
on Tuesday, February 28, 2012 at 07:37 pm
Whiteboard Wednesday
JMac- You sound like you have the "sinus clap" that's raping America! Ugh. Feel better soon, brother! I'll pray for your health tonight.
jmac
on Tuesday, February 28, 2012 at 10:04 pm
RE: sinus clap
Ha! Jake, I don't know what the deal was...I'm actually perfectly fine. No sinus issues at all. Thanks for the prayers though brother!
sel marie
on Wednesday, February 29, 2012 at 03:19 am
Endurance
Bike: changed of up the WOD i got my bike for tir so road it to gym for morning client. total bike to and from gym 8miles for endurance WOD.
tmoore
on Wednesday, February 29, 2012 at 04:01 am
on the bench press when it says on :45 does that just mean rest only 45 sec after each set?
StacyF
on Wednesday, February 29, 2012 at 04:16 am
Knee trouble?
Last night I taught spin class for my friend opening a new cycling studio. The bikes are Shwinn's which means the cranks are longer than my Shimano Red (TT) and DurAce (race bike) the bikes are also wider than either a road bike or TT. I got off the bike thinking my knee felt a little funny but as I walked around, it felt better. I woke up this morning, and it hurts to pull my knee up. Has anyone else had this problem? I am going to run before the WOD tonight to give it some more time to be less achy, but I'm worried about teaching Thursday's spin class and happening again or that I might be causing a potential injury.
Mike V
on Wednesday, February 29, 2012 at 05:07 am
Nice and simple
This a simple perscription to follow. I can see the benefits for all athletes.
DRod
on Wednesday, February 29, 2012 at 06:24 am
WOD
Rx'd: 4:07, 4:24, 5:55

I was done after that second round. Not much left in the tank for that third round as my time dropped a lot. The KB swings felt really heavy. Tough wod but I enjoyed the challenge.
Kaitlin
on Wednesday, February 29, 2012 at 06:45 am
RE:tmoore
TMoore-- You have 45 seconds to complete the 2 reps and rest. When 45 seconds expires you start the next set.
DRod
on Wednesday, February 29, 2012 at 06:48 am
WOD
Rx'd: 4:07, 4:24, 5:55

I was done after that second round. Not much left in the tank for that third round as my time dropped a lot. The KB swings felt really heavy. Tough wod but I enjoyed the challenge.
Kaitlin
on Wednesday, February 29, 2012 at 06:49 am
RE: Knee trouble
Stacy-- The set up of the bike is different from what you usually have which may cause you to make changes in your technique based on the set up of the bike you are using for the class. You may be making movement compensations that you aren't even aware you are making. Would you be able to use your bike on a trainer to teach the class?
DRod
on Wednesday, February 29, 2012 at 06:52 am
DE
Forgot to include my DE weight...135#

Good crisp movement on the bench.
Wouter M
on Wednesday, February 29, 2012 at 07:32 am
S&C
4.58, 4.57, 5.58
Sub KB with 20 kg dumbell
3rns thruster killed me, had to break it up in 4
John
on Wednesday, February 29, 2012 at 07:47 am
StacyF:Knee - WOD
Stacy,
It does sound like you are reaching and also being stretched out in many other ways than you are used to. Before I got my TT bike properly fitted, I did a half IM on it, not realizing that I was reaching way further than I should have been on each pedal stroke. This caused all kinds of issues on the run and the following few days, both with the knees and hips. If you can use your own bike, then do so else definitely drop the seat to a much lower position or just don't teach the class due to injury.
Heal quickly!

WOD - 115 lb bench.
Definitely had issues with the Thrusters - ended up more like a modified Push/Press.
RX'd 5:39 - 6:21 - 6:08
Wouter M
on Wednesday, February 29, 2012 at 07:54 am
S&C
4.58, 4.57, 5.58
Sub KB with 20 kg dumbell
3rns thruster killed me, had to break it up in 4
Alan Pamayo
on Wednesday, February 29, 2012 at 09:10 am
Endurance Run 2x12:00 TT, rest 5:00: 1.72 and 1.72 miles

DE Weighted Push Up (can't bench)10 x 2 @ 50 lbs (weight vest)

WOD as RX'd: 4:21, 4:38, 4:54
MW
on Wednesday, February 29, 2012 at 10:47 am
4:00, 4:37, 4:21 as RX'd.
Aaron G
on Wednesday, February 29, 2012 at 10:51 am
DE 155#
4:20, 4:35, 4:42 ...thrusters sucked!!!
Trent
on Wednesday, February 29, 2012 at 11:07 am
S&C
Rx 3:52, 3:45, 4:08
Sore from yesterday
Average Joe Times
on Wednesday, February 29, 2012 at 01:51 pm
S&C
Rx 6:00, 6:45, 7:30
Colo5
on Wednesday, February 29, 2012 at 03:52 pm
First time poster
Just starting out with CFE at the neighborhood globo. I am a slow runner and am still trying to build up my strength!

45# thrusters, 26lb KB
6:06, 6:32, 6:37
Had to walk across to gym from C2 to the weights each time.
Brad Williams
on Wednesday, February 29, 2012 at 04:03 pm
2/29/12 WOD
Intervals on the treadmill this morning. #1- 5.8 mph/9%. #2- 8.8 mph 0%. Haven't trained hills much so that is why I did that the first and I have an indoor triathlon at Lifetime Fitness next Saturday, March 10th so I want to get use to the treadmills. Played basketball for 35 minutes after for a nice 1:05 hour run. Mobility after school, rest day tomorrow. Also, I signed for for Lifetime Fitness's Alpha Competition. Their version of a Crossfit Games. I'm kinda nervous about it because this kind of competition I've never done. Any advice? Thanks for the help.
Bryan
on Wednesday, February 29, 2012 at 06:52 pm
WOD Results
END: did yesterdays endurance WOD. Ran on treadmill at 8.7mph and 0%. Distance was 1.72 each time. Next time, I am going for 9mph.

SWOD: Bench at 135 and was very quick. My 50% max is 125 but I have a rule of thumb that bench never goes below 135. Odd, I know.

S&C: Rx 3:35, 3:42, 3:55 Did not break up any sets. By the time I got to the KBS, I was smoked. After each round I thought I was going to puke.
StacyF
on Wednesday, February 29, 2012 at 06:57 pm
S&C WOD and thanks for advice
DE bench- 55#

I dropped the weight down to 55# for the thrusters. The rest Rx'd. 1- 4:29; 2- 4:09; 3- 4:08. I wish I liked rowing more.

Letting my knee have a little more time to recover, so I will do the 2x 12:00 intervals tomorrow on a day with a wind advisory (yeah). After talking with my USAT coach, I think I might have strained my knee because the saddle wasn't high enough. I found myself falling off the saddle because i move forward to sprint and struggling to find the spot where my sit bones set on the seat. My quick fix is to use my bike in the trainer which will make a hard workout for me till I take the te to set up the spin bike and probably replace the saddle. Thanks everyone for making me more aware of how stinking important the seat is.
Jerod
on Wednesday, February 29, 2012 at 07:00 pm
S&C
Sub 1 pood KB. 5:05, 4:25, 4:27.

Guess I didn't warm up enough...
Jimmy G
on Wednesday, February 29, 2012 at 07:30 pm
CFE SCW
DE 125#
4:39,5:40,5:50 RX- Brutal WOD
Jake Fisher
on Wednesday, February 29, 2012 at 07:52 pm
Daily Results
Bench Press (DE) - 65# on barbell + 2-25# bands = 115# at full extension. Rx'd: 10 sets of 2 reps on 0:45

S&C WOD as Rx'd, but only 2 Rounds:
12:42 Total: 5:13 & 7:29
>> wasn't worth pushing for 3rd round. Feelling miserable & under-recovered :( Nearly blacked out on thrusters in Round 2.

Starting 36-48 hrs of COMPLETE REST. Will do some mobility work, but no training until Friday evening; then I'll tackle 12.2

I'm looking at re-programming my pre-season training schedule during the open.

After talking w/ JMac for a bit, I think I'm getting too much volume. This coming from a pro-sponsored XTERRA triathlete might be a shocker to some of you -- but it happens. More is NOT more! Darn it. What is wrong with us endurance athletes?! LOL!
RyanB
on Wednesday, February 29, 2012 at 08:03 pm
S&C
3:30
4:10
4:15

Thrusters were awful....
StacyF
on Thursday, March 01, 2012 at 09:35 am
Jake
What is wrong with us is the fact that we can - just because we can doesn't mean we should.

Harder than the nutrition, the mental game, and training is learning to shut off your voice in your head that tells you "you got this" and remember to preserve in order to persevere.

This is coming from someone who daily deals with the peer/team pressure to train more and go farther and has 2 IM plus 2 half IM, Hotter than Hell 100, and road team racing on her race schedule.

Enjoy your few days of rest, but if you are like me, there is only so much you can clean your bike, clean the gym, catch up accounting, clean the fridge, reorganize your spice rack, alphabetize your collection of Bicycle, Competitor, RW, Triathlete, Outside, Lava magazines - you get the picture - you will become mentally tougher in your time off than all your time on.
Jake Fisher
on Thursday, March 01, 2012 at 10:39 am
StacyF
You are exactly right! I will quote you in my quote book, "preserve in order to persevere" -- what a difference letter order makes, LOL!

It's a tough struggle when people know me as the Tri-Guy/Endurance freak and I'm not at the box doing something crazy. I'll still go into the box tonight; I'll only do MobWOD stuff. I have a hot date w/ my foam roller and possibly a super-friend will "smash" the crap out of me.

And I haven't even dusted my bike off yet this season. The trails are shitty & muck-filled right now.

Thanks for the encouragement, StacyF. And you're a powerful athlete to stand aside and not give in to peer pressure w/ the LSD freaks around you :D

God speed!
jack
on Thursday, March 01, 2012 at 12:56 pm
I like.the.idea.of.this.template, but.I.thought.you.were.supposed.to do two int a week plus a time/tt on the weekend,how should I think here! I'm a runner.
Kaitlin
on Thursday, March 01, 2012 at 06:19 pm
Jack-- If you are a single sport athlete you do 2 interval+ 1 tempo/tt.
A general athlete usually isn't training for a particular event so it is not imperative that they have 3 wods a week.
Are you currently training for a race or event?
Tony
on Friday, March 02, 2012 at 06:46 am
Strength
On the days it says strength above CF are those Crossfit movement WODS?
Kaitlin
on Friday, March 02, 2012 at 10:11 am
RE:Strength
Tony-- The strength wods include some lifts ones that are used in CF wods some are not. On strength days there is also a CFE S&C wod that is done 5-10 minutes following the strength wod. Tjey are CFE strength wods.
Jack
on Friday, March 02, 2012 at 02:07 pm
RE Kaitlin
Thanks for that.
Im not training for an event but Im doing orientation as my sport,so on weekends I usually do that. so trying to do my intervalls in the forrest. But hard to know how much endurance work I need in the week.
Chris
on Friday, March 02, 2012 at 02:41 pm
Difference
Can someone please tell me a bit about the difference between crossfit.com WOD´s and the CFE WOD´s are? seems like they on mainsite they are a bit more varied? Or?
Anthony
on Wednesday, March 07, 2012 at 11:34 am
Below Average
Wow, i must suck or i must of did something wrong. My times for my Rds where around 8 min's each. Please correct me if i'm wrong, So each Rd is:

Row 500m
15 95# Thrusters
21 2Pd KB Swings

Thanks again.
Kaitlin
on Wednesday, March 07, 2012 at 11:46 am
RE:Below Average
Anthony-- Yes you have the rounds correct. You may need to scale the weight on the thrusters or KB swing to you are able to move faster through the reps. Scale the weight especially if they are a newer movement or an area/skill that needs some work.
Joles
on Tuesday, April 24, 2012 at 04:45 am
Sub Row
Is there an exercise that I can do in place of the row? Just wondering because my row capabilities are not up to par and I would take at least 10 mins doing row as rx'd.
Kaitlin
on Tuesday, April 24, 2012 at 06:17 am
RE: Sub Row
You can run. Subtract 25m from the total for each 100m in the row distance.
Joles
on Tuesday, April 24, 2012 at 10:25 pm
Sub Row
Kaitlin,
Thank you!
Comments are closed for this post.