W.O.D.: D Short Intervals

Day 2 Week 9
Tuesday, March 06, 2012 • EnduranceD S-INT

CFE STRENGTH & CONDITIONING WOD:

(a) 15:00 of Muscle-up Skill Work

(b) "J.T."

21-15-9 reps for time of:

Handstand Push ups

Ring Dips

Push ups

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

"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.


Post-workout mobility, PCF Endurance Track Night


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Comments (40)

Bryan
on Monday, March 05, 2012 at 06:54 pm
Getting Into Rack Position
I have real problem getting my elbows up for the rack position. Do any of you know good stretches, exercises, etc... that I can do to help?

Thanks in advance.
Kaitlin
on Monday, March 05, 2012 at 07:04 pm
RE: Getting Into Rack Position
Bryan-- Go to the Mobility Wod link Episode 223/365: Fixing Elbow Pain in the Front Rack, Episode 304/365: Improving the Front Rack
david
on Tuesday, March 06, 2012 at 01:35 am
S & C
Would the s&c wod be A or B...or A and B
John S
on Tuesday, March 06, 2012 at 05:31 am
David: S & C
A and B
Keith
on Tuesday, March 06, 2012 at 06:18 am
Question
I looked in the legend and don't see "JT". What is this and do we perform a & b or just one. Thanks
david
on Tuesday, March 06, 2012 at 06:26 am
S & C
Would the s&c wod be A or B...or A and B
Edwin
on Tuesday, March 06, 2012 at 06:40 am
JT Time
11:07. Brutal.
Edwin
on Tuesday, March 06, 2012 at 06:51 am
JT Time
11:07. Brutal.
Kaitlin
on Tuesday, March 06, 2012 at 07:45 am
RE: Question
Keith-- JT is the name of the S&C wod.
It is a CrossFit Hero wod in honor of Navy Petty Officer 1st Class, Jeff Taylor, who was killed in Afghanistan in 2005.
Keith
on Tuesday, March 06, 2012 at 08:57 am
JT
Thanks Kaitlin, I'm going to get these abbreviations down if it kills me!
Alan Pamayo
on Tuesday, March 06, 2012 at 09:42 am
Endurance Run w/ 50 lb weight vest (8 x 200m, rest 90s): 40.53, 42.08, 43.07, 40.66, 41.68, 42.36, 40.98, 39.32

Muscle Up Skill Work: Completed

WOD as RX'd: 14:37 (But ROM for second half of HSPU's was bad)
DRod
on Tuesday, March 06, 2012 at 10:36 am
WOD & SS Run
On paper, it didn't look too bad....in reality, my upper body, especially shoulders, took a beating. After the first 12 straight ring dips I had to break them up to 1 or 2 at a time the rest of the WOD. I thought I would blow by the push-ups and on the first set I managed a measly 5 before my shoulders gave out.

S&C: 12:31-feet assisted for HSPU

SS Run: 10 intervals all between 38-40sec. I was pleasantly surprised that I was able to maintain the 2-3 sec hold. The majority of the intervals were completed at 39 sec.

On a different note, I just got the Pose Method of Running and Pose Method of Triathlon Techniques in the mail. Has anyone else read these? If so, what did you think?
Julia
on Tuesday, March 06, 2012 at 11:00 am
what does the "D" stand for?
bad ROM on HSPU and didn't have rings so I used 2 chairs. time was 7:19

what does the "D" stand for in the title "d short intervals"?
Kim Williams
on Tuesday, March 06, 2012 at 11:01 am
Run 10 x 200m, rest 2:00
The 2 min rest really helped keep my time within 2-3 sec as rx'd.

41.1
39.4
38.1
38.2
38.3
39.6
38.1
38.1
38.1
39.1
Trent
on Tuesday, March 06, 2012 at 11:07 am
JT time
7:50 horribly difficult handstands but got them as little dips at least. Had to sub them last time. Clear progress.
Keith
on Tuesday, March 06, 2012 at 11:19 am
JT
For the 21-15-9 reps, is that in order of exercise-21 handstand push ups, 15 ring dips, and 9 push-ups..or 21 for each exercise on first go, 15 on second, 9 on third?? Thanks
sel marie
on Tuesday, March 06, 2012 at 11:27 am
Endurance
Run 15# vest 8x 200m.
stadiums 4x with vest
Kaitlin
on Tuesday, March 06, 2012 at 12:29 pm
RE: what does the "D" stand for?
Julia-- The D indicates the current training group. Each letter is a different set and they are different durations.
Kaitlin
on Tuesday, March 06, 2012 at 12:32 pm
RE:JT
Keith-- 21 Handstand Push Ups, 21 Ring Dips, 21 Push Ups, 15 of each, 9 of each
Josh F.
on Tuesday, March 06, 2012 at 01:03 pm
JT
This workout sucks! But not in the bad way. It just sucks the life right out of you.

Keep moving those push muscles!
John S
on Tuesday, March 06, 2012 at 01:26 pm
DRod - Pose Method of Triathlon
I just got the book in myself and have started evaluating it. I'm mainly interested in the swim part.
I took the CFE Endurance seminar last Dec. and they covered the pose running. I just find myself running out of steam before I get too far. I can usually hold decent form for a few 800m repeats. It's slowly improving, but since I live in the "I needed it yesterday world", it can be a little fustrating, but I continue on-ward.
Karl
on Tuesday, March 06, 2012 at 02:21 pm
SS - Run
WOD at CrossFit716, then SS Run:
:39
:39
:35
:36
:35
:35
:34
:35
:35
:35
I guess I wasn't to sure of what pace for #1 & #2!
Dan S.
on Tuesday, March 06, 2012 at 02:36 pm
C2 Row: 10 x 250m, rest 2:00
08:02.4 2500m 01:36.4/500m

00:46.7
00:47.0
00:47.3
00:47.9
00:48.3
00:48.2
00:49.3
00:49.4
00:48.8
00:49.6

Made the 2-3 second splits by just 0.1 second!
Trent
on Tuesday, March 06, 2012 at 02:39 pm
3S run
On my hill blodboksbacken: 33 33 32 31 32 31 32 31
Noticed a real improvement since last hill intervalls! Very faster pull up as im now post POSE hamstrung and calves soreness. Better lungs too
Brad Williams
on Tuesday, March 06, 2012 at 03:49 pm
3/6/12 WOD
Interval swim this morning. 15x50m on 1:20 (I'm slow)- 55,56,56,55,55,54,56,55,53,54,56,54,54,55,53. Strength & Conditioning after school. Pull-Up bars at apartment gym to low to hook Blast Straps too, so I only completed J.T.- 7:46 minutes. That WOD is always torture on the upper body.
O.T. Ingram
on Tuesday, March 06, 2012 at 04:29 pm
S&C
Immediately after 2 hours of survival swim training

I didn't have rings so i did bar muscle up work

Did 11:13 with regular parallel bar dips.
Jeff Peterson
on Tuesday, March 06, 2012 at 05:40 pm
Yesterday's WOD
Worked up to and got 190
metcon - 3:57 Rx
Bryan
on Tuesday, March 06, 2012 at 05:43 pm
RE: Getting Into Rack Position
Thanks Kaitlin. I will check out the links.
John Gillham
on Tuesday, March 06, 2012 at 05:53 pm
S&C
21:34 Handstand negatives onto an airex pad. Parallel bar dip negatives as whenever I do dips my sternum get's jacked a few days after.
Endurance: 10x200. 35s across the board, ended with a 33.
Chad Brinkley
on Tuesday, March 06, 2012 at 05:55 pm
Catching Up
I was traveling all weekend. Limited access to equipment and little time to work on WODs. No pull up bar... dumbbells up to 40 LB, no barbells... treadmill, small pool, and stationary bike... Standard multipurpose weight machine ala globo gym... In an effort to be consistent about posting results, here are the workouts I missed posting while I was traveling...

3/1: WOD 12.2: Only managed to do 30 Snatches @75 LB but I made about 30 attempts to snatch 135. Current 1RM on Snatch is 120. Followed up with a 2.25 Mile Time Trial Run as programmed at our local box. Time was 12:32 (a new PR).

3/2: Tabata Swim (roughly 25 meters per 20 seconds on)

3/3: 10 Mile Bike Ride (29:26); S&C HOTEL WOD: 10 rounds of [3 Man Makers with 25 LB DB, 10 Sit Ups] (Time was 12:46)

3/4: 10K Run (46:21); S&C HOTEL WOD: 10 rounds of hotel Cindy [5 Lat Pull Downs @ 140, 10 Push Ups, 15 Air Squats] (Time was roughly 11:00)

3/5: Swim 10x50m on 1:00 (44-46s per interval); S&C HOTEL WOD: 3x10 Lat Pull Downs (140 lbs... max setting), 3x10 DB Bench Press (2x40 db), 5x5 DB Push Press (2x40 db).

3/6: Run 8x200M (All intervals were in 39-41s, wind was 30 MPH); S&C WOD programmed by local coach: 6 rounds for time of [12 GHD, 12 TTB, 12 Push Ups, 12 Ring Rows, 12 Ball Slam @35, 12 KB Swings @55, Run 200] (Time was roughly 36:00)
Bryan
on Tuesday, March 06, 2012 at 06:53 pm
WOD Results
END: Used 12 mph for 45 seconds and only 1 minute 15 seconds rest due to time restraints. First 5 at 0%, next 2 at 1%, next 1 at 1.5%, last 3 at 2%. Really felt good on the runs and surprised myself.

CF: 11:15. First 21 on all exercises were good form. Next 15 & 9 were split up and barely going down on HSPU.
Jake Fisher
on Tuesday, March 06, 2012 at 06:56 pm
Daily Results // Welcome back, Brinkster!
Chad, it's good to see that you kept track and killed some WODs while away from posting.
*****
0600 CFE/RUN 8 x 200m on 1:30
1:05(400m warm-up) - 45s - 47s - 46s - 46s - 46s - 45s - 46s
>> These definitely WERE NOT PRs; I was running between two buildings in a windtunnel w/ 25-30 mph sustained winds both directions. Uh, wind sprints?!

(a) Skill Work - 15:00 Muscle-ups
>> I got my FIRST Games Standard Muscle-up, then did it 12 more times!!

I was a gymnast from 4 to 14 yrs old (I'm 29). I haven't been able to put myself over the rings w/o my feet on the ground since I quit gymnastics. I've been able to do muscle ups w/ my toes touching and a huge thrust. Tonight on my first attempt ranging from the rings/feet off the floor, I popped right up. EPIC! And then I did 1 every minute for 12:00. Awesome!

(b) JT = 12:09 PR (-0:31s)
>> Wasn't breathing hard, which I hate; my stress-fractured wrist is my weakest link; CF doesn't really help that sort of injury heal. So I MobWOD it, tape it, and put it in a good position. Yep. Still sucks though. LOL!

Thanks JMac for all the personal attention and emails. I've been meaning to respond while at work, but as of late my projects have demanded too much of me. I'll get ya tomorrow...I hope.
StacyF
on Tuesday, March 06, 2012 at 07:06 pm
S&C WOD
Resting heart rate finally came down after lunch to its normal rate. Decided to take on today's WOD but take it easy. I just started doing muscle ups, so I did 6 in 12 minutes and ran an 800. Helped a few new peeps in the box, and took on JT. I did the first round with dips on the rings, but my shoulders were on fire for the second and third that I used the dip station. I do not kip HSPU b/c I don't believe they are a kipping exercise. Total time 13:27.
jmac
on Tuesday, March 06, 2012 at 07:34 pm
RE: StacyF, S&C WOD
Stacy, great observation on the HSPU. In general, they are a strength exercise / gymnastics movement.

I'm all for kipping IF the athlete is competing in CrossFit as a sport, however. Simply because it's a huge efficiency component. But, the strength/hypertrophy needs to be there.
Jake Fisher
on Wednesday, March 07, 2012 at 07:27 am
jmac & StacyF
my HSPU were also strict/non-kipping. I'm with both of you on that; I'll kip only in the heat of battle, but even then, I suck at kipping HSPU ;)
Jake Fisher
on Wednesday, March 07, 2012 at 11:23 am
jmac & StacyF
my HSPU were also strict/non-kipping. I'm with both of you on that; I'll kip only in the heat of battle, but even then, I suck at kipping HSPU ;)
Tanner
on Thursday, March 08, 2012 at 05:30 am
Row
Planned on going out around 1:43/500m and negative splitting down to 1:41, but my body wouldn't let me go slower than around 1:41 from the start. Kept a high stroke rate for myself (28spm) to focus on form and control.

12x250m 10:07.3 1:41.2/500m average
TD
on Thursday, March 08, 2012 at 12:27 pm
Row
10x 250m @ 28spm
Times ranged from :50.0 to :51.0

Also did 2550m during the rest periods, which really helped stave-off buildup of lactic acid in my quads.
JustinT
on Thursday, March 08, 2012 at 01:55 pm
Wod
SS Row: 10x250, 2 min rest.
Total: 8:08.0
1:37.6/500 avg.
47.6 to 50.0


JT in 18:19.
Anthony
on Tuesday, March 13, 2012 at 01:45 pm
WOD
Did 2 MU OTM for 15 Min = 30 MU

JT 7:02 as RX'd
Comments are closed for this post.