W.O.D.: D Short Intervals

Day 2 Week 8
Friday, March 02, 2012 • EnduranceD-SINT, CFG Open 12.2

STRENGTH:

ME: Good Morning

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


CFE STRENGTH & CONDITIONING WOD:

CrossFit Games Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

Post reps completed 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:

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

8 x 20:10 All-Out Efforts

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

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

Run (THU): 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.

C2 Row (THU): 8 x 20:10

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds should be at maximal effort.

Multi-Sport (3S)

Max Effort Hill Sprints “At Speed”

Choose ONE of the following sports:

Swim (SAT or Tempo): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (FRI): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SUN or TT): 10 x 30 seconds max effort, rest 2:00 between each rep

At Speed: For bike and run come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin hill sprint at speed.

Post sport and distance to comments.


Sign up for the CrossFit Endurance Seminar at Hub City CrossFit on the Hub City CrossFit Seminar Registration Page


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Comments (29)

Jake Fisher
on Thursday, March 01, 2012 at 06:56 pm
Heel Strikes, YIKES!!!
There is some pain the photo above. YAHTZEE!
Dewayne
on Thursday, March 01, 2012 at 06:57 pm
Endurance WOD
Is the endurance WOD to be done daily, or once every three days? I'm military so I ruck march once a week I'm trying to figure out how much more cadio I should do. Due to my schedule I have to do 5 on 2 off.
Max
on Thursday, March 01, 2012 at 07:18 pm
crossfit games
What if I'm not participating in the Crossfit games. Should i still do this WOD?
Kaitlin
on Thursday, March 01, 2012 at 07:20 pm
RE: Endurance WOD
Dewayne-- It would depend on the type of prescription you are following. The single sport and multi sport prescription is in the FAQ. How the schedule works and a sample week is in the FAQ.
Kaitlin
on Thursday, March 01, 2012 at 07:23 pm
RE:CrossFit Games
Max-- Yes, you can still do the wod if you are not participating in the CF Games Open wods.
david
on Friday, March 02, 2012 at 02:07 am
trail running
How best would I use CFE as training for trail running?
would I be better doing all the intervals off road or just the long ones and the tempo/tt runs?
does anybody here already use CFE for trails?how do you find it?
Thanks in advance
Wouter M
on Friday, March 02, 2012 at 04:12 am
WOD
ME: 5x 100, 5x120, 5x140, 5x 150, 4x150 pnds
S&C
30 reps @ 75 pnds, 135 was to heavy
Still have to work hard on the receiving part of the snatch
Kaitlin
on Friday, March 02, 2012 at 06:18 am
RE: trail running
Use trails as your course when possible. If your races are on trails you want to be using what you will see in races/competition. Switching up the course isn't a bad idea either.
david
on Friday, March 02, 2012 at 06:33 am
RE: trail running
Thanks kaitlyn,What do you mean by switching up the course?
bloomis
on Friday, March 02, 2012 at 06:38 am
WOD
30X75, 30X135, 1X165
bloomis
on Friday, March 02, 2012 at 06:38 am
WOD
30X75, 30X135, 1X165
Max
on Friday, March 02, 2012 at 06:50 am
crossfit games
What if I'm not participating in the Crossfit games. Should i still do this WOD?
BradM
on Friday, March 02, 2012 at 07:56 am
RE:WOD
@ Wouter M- I'm in a similar boat with the snatch, I'm new to that lift and Monday's Wod told me that there was jno way I'd get 135# up more than a handful of times, and even then I'd have some sub-par form...so I did the wod with women's weight...it allowed me to really work on form and stamina with the lift. I finished with 120# 22 reps...I think I'll see quick gains with this lift as it seems to be far behind where I am with most other lifts.
BradM
on Friday, March 02, 2012 at 07:58 am
RE: WOD
...obviously I'm not competing in the open so what I did worked for me...
Jake Fisher
on Friday, March 02, 2012 at 08:31 am
RE: Trail Running
Hey David,

I am an XTERRA triathlete, so all my running and bike training are done on off-road trails. Don't deviate the distances that are Rx'd on here just because you're on dirt.

I have found the programming here to be excellent, and it has made me a freak of a trail runner. I love it.

To answer your question specifically, DO ALL THE INTERVALS on trails if you can. There is some benefit to doing track workouts for speed, but it's best to train on the terrain that you're racing on ;)

all my best, brother!
Daniel Smith
on Friday, March 02, 2012 at 08:50 am
Looks like a lot of hill strikEing going on!! Where is the pose?? Overall I'm with Jake looks like pain
Alan Pamayo
on Friday, March 02, 2012 at 09:08 am
Run 10 x 30 seconds max effort: Total distance approximately: 1.2 miles

ME Good Morning 5 x 2: 115, 135, 155, 175, 185

WOD as RX'd: 60 reps ... 30 @75 lbs, 30 @135 lbs, 0 @ 165 lbs (loaded bar with 1 minute left and failed one attempt)
Wouter M
on Friday, March 02, 2012 at 09:41 am
WOD
ME: 5x 100, 5x120, 5x140, 5x 150, 4x150 pnds
S&C
30 reps @ 75 pnds, 135 was to heavy
Still have to work hard on the receiving part of the snatch
Kaitlin
on Friday, March 02, 2012 at 10:03 am
RE:Trail running
David-- Do some wods on trails, do some wods on pavement. Different stimulus. You want to replicate the conditions you will be competing under and its good to switch up the stimulus during training.
david
on Friday, March 02, 2012 at 10:32 am
RE: trail running
Thanks jake,xterra/cross-country type races are starting to appeal more to me to beat the monotony of hitting the roads.The reason for my original question was what you and kaitlyn both kind of hit on slightly about the speed building,obviously easier/safer going all out on flat surfaces
Travis
on Friday, March 02, 2012 at 02:19 pm
S&C WOD
30@75lbs, 26@135lbs. Trying to focus on technique. Had some 165's in me. Just ran out if time
O.T. Ingram
on Friday, March 02, 2012 at 02:29 pm
Fridays WODs
Endurance bike as RX'd between .28/.30 Miles each

Strength 45x5 65x5 95x2 115x2 135x2 & 155x2

S/C 75x30 135x12
Brad Williams
on Friday, March 02, 2012 at 02:29 pm
3/2/12 WOD
Intervals on the bike this morning. That hill sprint scheme is one of the toughest next to the Tabata sets. No S&C today, swim-to-bike "brick" tomorrow to get ready for Indoor Tri on March 10th. or may go with swim then S&C.
Brad Williams
on Friday, March 02, 2012 at 04:11 pm
Advice
I posted this before, but didn't get many responses because I did it late. I'm competing in the Lifetime Fitness Alpha Competition. Their version of Crossfit Games. I know it has lots of circuit type workouts and obstacle course workouts too. Any tips, encouragement, advice to get ready for this? I can't compete with the brute strength of some guys, but can hold my own in circuit workouts. It is Match 24th so right around the corner. Thanks a lot everyone.
Kieran
on Friday, March 02, 2012 at 04:58 pm
135 is too heavy for me, so I did Randy.
75 power snatch 75lb - 6:39

bike trainer 10 x 30s, 2:00 rest

Does anyone know a cheap solution to accurately measure cycling power? I'd really like to know how I do in WODs like this but don't have $1k to spend.
Bryan
on Friday, March 02, 2012 at 07:21 pm
WOD Results
END: Ran Tabata at 8.5mph and 10%. Kicked my butt towars the end.

SWOD:95x5, 135x5, 185x2, 225x2, 275x2. Not too difficult but didn't want to go too heavy and hurt my back.

S&C: I slammed my head on 4th snatch at 75# and got real light headed. Now I have a huge not and bruise right in the center of my forehead. I restarted at beginning after 2 minutes. 135# snatch got heavy towards the end but time expired on rep 30.
Gary
on Saturday, March 03, 2012 at 03:17 am
WOD results
4x5 65,95,115...3x3 135 155,160

30x75. 135 was too heavy.

Bike 8x20sec. avg 400watts.
Ryan B
on Saturday, March 03, 2012 at 10:23 am
12.2 WOD
62 as RX'd.

Got through 135 after about 7 min. Spent the next three suffering through what is now my 1RM on snatch...
Bankus
on Sunday, March 04, 2012 at 09:15 pm
WOD
S&C: 65 reps. 30x75lbs from the hang and then went to the floor for the 30x135lbs. Spent last 3 min. laboring with 165lbs including several failed reps that I didn't count.
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