W.O.D.: D Short Intervals

Day 1 Week 9
Monday, March 05, 2012 • EnduranceD S-INT, ME

STRENGTH:

ME: Clean & Jerk

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


CFE STRENGTH & CONDITIONING WOD:

3 rounds for time of:

5 Squat Cleans, 155/105 pounds

7 C2B Pull ups

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning 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): 25 x 25m on 0:30, deviate no more than 2-3 seconds

Bike (TUE): 8 x 2:00 TT, spin/rest 2:00

Run (TUE): 10-12 x 200m, rest 2:00, deviate no more than 2-3 seconds

C2 Row (TUE): 10-12 x 250m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times/distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15 x 50m on 1:00, deviate no more than 2-3 seconds

Bike (WED): 6 x 1/2M, spin/rest 90s, deviate no more than 2-3 seconds

Run (TUE): 8 x 200m, rest 90s, deviate no more than 2-3 seconds

Post sport and times to comments.


Sign up for the CrossFit Endurance Seminar at CrossFit The Rack, March 31-April 1, 2012


CrossFit Endurance Programming Overview with Doug Katona

 


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Comments (28)

Jake Fisher
on Sunday, March 04, 2012 at 08:01 pm
Dougie Fresh bringing it home!
DK, that video is going to be blazin' on my website. Posting it now!

Making believers every DAY!!!
Daniel Smith
on Sunday, March 04, 2012 at 08:15 pm
Taper!
5k this weekend and i am hoping to hit under 17 minutes. Eating habits have not been to good this past week but ill try to make up for it this week. Really going to work on the track and hit 200 meters. Hope i reach the goal!
Keith
on Monday, March 05, 2012 at 05:54 am
C2B
What is C2B pull-ups?? Thanks

I'm really new to this...
Kaitlin
on Monday, March 05, 2012 at 06:05 am
RE:C2B
Keith-- C2B= chest to bar pull ups
from the demo page http://www.crossfitendurance.com/blog/3/post/68
Keith
on Monday, March 05, 2012 at 06:12 am
C2B
Kaitlin, I looked under the Demonstrations on this site and did't see C2B under chest or pullups, is it under a different name? Thanks
Kaitlin
on Monday, March 05, 2012 at 07:14 am
RE:C2B
Keith-- the link is in the above post. On the demo page it is Kipping Pull Up. Carl who is doing the demo is doing chest to bar.
James Hud
on Monday, March 05, 2012 at 08:54 am
C2B
Also do not forget Keith you can always google C2B crossfit for plenty of you tube vids...I do this anytime I do not quiet know what the exercise is.
Mitch W
on Monday, March 05, 2012 at 09:18 am
New to CFE
Strength: 242# c&j; attempt @ 257. PR on clean by 14# but failed on jerk.
Strength & conditioning: 2:44. Unbroken on first squat clean and all unbroken c2b. Went to single squat cleans for 2 and 3 rounds.

Overall I felt good about my PR. Diet has been less than pathetic in recent weeks.

6'3". 215#
Wannabeathlete
on Monday, March 05, 2012 at 09:32 am
Help!!!
I have a very important race coming up in April. I have been following this protocol to the letter but my times are getting slower and slower for my given race (8k) It's very frustrating and I am begging to this this program was built for novice endurance athletes. Any suggestion to get my times down?? Here are my numbers. Pre cfe 8k 32:36. On cfe 8k time 36:45 done this Sunday in substitution of the weekends workout.
jmac
on Monday, March 05, 2012 at 09:50 am
RE: wannabeathlete
Are you new to CFE? Switching over to doing CFE which has a large S&C component is going to have an adaptation period which will vary with each person.

What does your week of training look like exactly?
DRod
on Monday, March 05, 2012 at 10:30 am
WOD
My hip hasn't been healing as quickly as I was expecting so I completely rested the last three days. Although I was eager to get back to training I was a little sluggish during today's WOD. I'm sure if it was due to my weekend nutrition. Regardless, it's good to be back to training. Hopefully, I can get back to being 100% soon.

ME C&J: 2 x 155, 165, 175, 185, 195 (just missed second attempt)

S&C: Rx'd 6:50-My pace wasn't frantic today as I was a little worried about how the squat cleans would feel. I almost reduced the weight to begin with but am glad I didn't as the squat cleans weren't too uncomfortable. I still need lots of work on my C2B Pull Ups though.
Alan Pamayo
on Monday, March 05, 2012 at 10:37 am
ME Clean & Jerk 1RM: 175, 195, 215, 235, 245F (on the clean ... ALMOST!)

WOD as RX'd: 2:40
WannabeathleteHelp
on Monday, March 05, 2012 at 10:45 am
Re jmac
Ive been following the protocol for 6 months now. Keep in mind I went back in the archives and started on cycle A have worked my way though. Although my best times started when I started the program I have seen a steady decline in my performance. My training is as follows.

Monday- strength+15 or less of met con. At night I go for a very light run
Tuesday AM cfe endurance workout. Pm. Strength +cf met con.
Wednesday off
Thursday. Am cfe endurance workout. Pm strength + cf
Friday. Am strength+ cf
Saturday cfe endurance workou
Sunday off
I kept to this strictly in the last three months. Keep in mind the cf training session were putting a premium on strength and usually never exceeded 15 in duration. What's your take on this do I need to start running more on my days off? I'm at point that something has to happen in order to kick myself back into high gear.
MGBG
on Monday, March 05, 2012 at 11:02 am
WOD
Back onto CFE programming after a break for the winter. Crushed this WOD.

ME: C&J, 165, 180, 190, 205
S&C: No problem. Didn't keep track of my time though.
Keith
on Monday, March 05, 2012 at 01:32 pm
C2B
Thanks Kaitlin, I got it figured out. Good workout. Still working on my form!
StacyF
on Monday, March 05, 2012 at 01:42 pm
Strength and S&C WOD
Clean and jerk- 110# PR
WOD- 5:18 squat clean 85# which was a bit of a struggle
USAT coach has strongly suggested I go on rest for next 24-48 hrs. I overdid it this weekend-race, spin class, Pilates, brick, heavy squat session at Powerlifting gym= feeling like the flu today. I need to listen to my training and stop worrying about HIM April 1.
Jake Fisher
on Monday, March 05, 2012 at 02:01 pm
RE: WannaBeAthlete
What does your nutrition look like? How many hours are you alotting for your nightly regiment of sleep?

Nutrition/Sleep (recovery) are #1.
Mateo
on Monday, March 05, 2012 at 02:38 pm
Keith's Question C2B?
C2B is Chest to Bar Pullups
Brad Williams
on Monday, March 05, 2012 at 03:42 pm
3/5/12 WOD
Strength & conditioning only today. Clean & Jerk- 100/8reps, 110/6reps, 120/4reps, 135/1rep, 140/1rep(PR).
Circuit; 105lbs. for the Squat Clean- 4:05 minutes. Lotta mobility work on calves and hamstrings because they were still tight from run yesterday. Lifetime Fitness Indoor Tri this Saturday. These are always fun to break up the winter training.
Bankus
on Monday, March 05, 2012 at 03:50 pm
WOD
S: fairly smooth at 2x220lbs. 2x242lbs clean; failed on the jerk.

S&C: 3:30

E: substituted a local 5K run for the intervals that were posted. 23:30
O.T. Ingram
on Monday, March 05, 2012 at 04:08 pm
S/C As RXd
Clean & Jerk 115x2 135x2 155x2 175x2 ME

Had to run down wheel chair ramp to pullup bar after squat cleans but pulled off 4:54.
RyanB
on Monday, March 05, 2012 at 05:20 pm
S/C
C&J: 225

WOD: 1:59 as RX'd.
MLM
on Monday, March 05, 2012 at 06:27 pm
WOD
S: 185 c&j

WOD: as Rxd 5:25ish.

21, M, 5'8", 160ish
Bryan
on Monday, March 05, 2012 at 06:50 pm
WOD Results
SWOD: 2x95, 2x135, 2x165, 2x180, 1x195 (miss clean on 2nd attempt), 205 (1 attempt got clean miss jerk)

S&C: 3:31 (1st round was great, 2nd and 3rd round I sucked at Squat Cleans)
Bryan
on Monday, March 05, 2012 at 06:51 pm
WOD Results
SWOD: 2x95, 2x135, 2x165, 2x180, 1x195 (miss clean on 2nd attempt), 205 (1 attempt got clean miss jerk)

S&C: 3:31 (1st round was great, 2nd and 3rd round I sucked at Squat Cleans)
Jake Fisher
on Monday, March 05, 2012 at 07:03 pm
Daily Results
6AM CFE/SWIM - 0:42/50m PR (pool)
>> I swim faster in open water, I don't flip-turn
>> 15 x 50m on 1:00 =
45-45-44-44-44-43-43-44-42-42-44-43-42-43-42

After work...

C&J (ME) - 190#
>> 135(2)-155(2)-175-185-195F-195F-190, same PR from 2-wks ago

CF WOD - 3:28
>> 135# Squat Clean, my hips were not happy about this.
BW
on Monday, March 12, 2012 at 04:02 pm
S&C Rxd
135x4, 145x3, 155x2, 165x 2, 175x1 (tied push jerk pr). 185 clean (tied pr) but no jerk.

Rxd 5:26. Had to share bar & pullups (probably couldn't have gone much faster-squat cleans were tough at 155)
BW
on Monday, March 12, 2012 at 04:03 pm
S&C Rxd
135x4, 145x3, 155x2, 165x 2, 175x1 (tied push jerk pr). 185 clean (tied pr) but no jerk.

Rxd 5:26. Had to share bar & pullups (probably couldn't have gone much faster-squat cleans were tough at 155)
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