W.O.D.: D Short Intervals

Mid Week 9
Wednesday, March 07, 2012 • EnduranceD S-INT, DE, Whiteboard Wed

STRENGTH WOD:

DE: Snatch 12 sets of 2 reps @ 70% of 1RM on 1:30

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


CFE STRENGTH & CONDITIONING WOD:

Four rounds, each for time, of:

Run 200m

15 Burpees

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 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.



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Comments (21)

Sel Marie
on Tuesday, March 06, 2012 at 06:39 pm
S&C
We did "Angie" for time at my gym for tues S&C

my time 23:37
Still struggle on my pull ups but have improved tremendously since nov.
Andy L
on Wednesday, March 07, 2012 at 04:06 am
Bike & Swim
Bike (Monday) - one of those days where the wind was coming from every direction. Otherwise good weather. Sunny and mid-50's.
1:28, 1:29, 1:31, 1:133, 1:32, 1:27

Swim (Tuesday) 600 wu / 600 cd
Avg 51 sec -- fastest 46 / slowest 58 (waited 62 seconds until next lap on this one and I was able to get my time back down).

I'll do S&C today at lunch and run tonight.
StacyF
on Wednesday, March 07, 2012 at 05:22 am
3S Run
1-42s, 2-43s,3-42s,4-44s,5-44s,6-1:02 (hello, good morning, coffee came back at me) 7-43s, 8-44s

I don't know how I did it, but recovered after throwing up and finished with only messing up the one interval. I felt like I could have ran these faster, but didn't bring the right attitude to training this morning.

S&C WOD tonight and teaching spin/theraband class tonight.

Sel - Angie is a tough b**ch; great job!
Tmack
on Wednesday, March 07, 2012 at 07:14 am
CF workout
Round 1 - 1:15
Round 2 - 1:14
Round 3 - 1:15
Round 4 - 1:16
Trish
on Wednesday, March 07, 2012 at 07:18 am
SS Run- 12x 200m
First 6 @ 42 secs
7, 8, 9 @ 41 secs
10, 11, 12 @ 40 secs
Recovery was important(!) between each...by the end of 12 I still felt I had a little gas (do I dare say that!!!!)
Yes, I know, that means I should have pushed even harder!!!!!!!
John S
on Wednesday, March 07, 2012 at 08:52 am
STRENGTH WOD & S&C WOD
Snatch 95 Lbs all 12 rounds.
S&C
1 - 1:52
2 - 1:51
3 - 1:55
4 - 1:48
It was strange doing this w/o by myself again, but Wed. is a rest day at the box where I workout. I could have shaved some time by doing the burpees at the finish line, but I ran into the box to do them.
Alan Pamayo
on Wednesday, March 07, 2012 at 09:33 am
Endurance Run (8x200m, 90s rest): 36.24, 35.18, 34.96, 35.58, 34.08, 35.24, 34.94, 34.27

DE Snatch 12x2 @115 lbs

WOD as RX'd: 1:20, 1:19, 1:18, 1:16
Toni
on Wednesday, March 07, 2012 at 12:05 pm
Total Time to finish with 2 minute breaks was 14:29.
1-2:00
2-1:58
3-2:09
4-2:22

...yikes....every 200 was exactly 1:43. It was the burpees that slowed me down.
david
on Wednesday, March 07, 2012 at 01:37 pm
Saucony Hattori's
does anyone run in Saucony Hattori's..looked at some earlier just curious about them..what kind of distances do you do?hows the fit etc,thanks
Brad Williams
on Wednesday, March 07, 2012 at 04:00 pm
3/7/12 WOD
Intervals on the bike this morning. Kept the time to 90 seconds because that is the slowest for a half mile for me. No S&C today even though it was awesome out here in MI. Lifetime Fitness Indoor Tri on Saturday!!
Robert Rendon
on Wednesday, March 07, 2012 at 04:04 pm
WOD & 3s bike
All rounds 1:26-1:30.
Bike 58sec-1:10. Dont do the 3s bike wod with only 10 rest after CFE WOD, i puked im my mouth a little bit.
Chad Brinkley
on Wednesday, March 07, 2012 at 04:47 pm
Bike WOD
I did the 2 Sport Bike WOD this morning: 5 minute warm up (High Cadence Spinning); 6x 1/2 Mile with 90 Seconds Rest (72;72;72; 74; 73; 72); 8 Minutes Cool Down (High Cadence Spinning).

This morning, I did the local S&C WODs:
WOD 1: 50 meter Prowler Sled Push (255 LB), 25 KB Swings @55 LB.
WOD 2: 7 rounds for time of [7 Ball Slams @50 LB, 7 Burpee Chest to Bar Pull Ups, 7 Hang Squat Cleans @45] TIme was 26:15.

Jake: Congrats on your muscle ups yesterday! Awesome work.

StacyF: Way to power through the visit from Mr. Pukie. Nice work.
StacyF
on Wednesday, March 07, 2012 at 05:49 pm
S&C WOD
1-1:32, 2-1:39,3-1:36,4-1:44
Thank you wind for the extra push on the run.
Tod
on Wednesday, March 07, 2012 at 06:08 pm
Strength as Rx'd @ 95#
S&C 1:34 1:41 1:33 1:26 (freaking burpees)
End Run 8x200 :38 :32 :31 :33 :35 :33 :33 :32
O.T. Ingram
on Wednesday, March 07, 2012 at 06:10 pm
Strength as RX'd S/C misread
Strength- first 3 @ 125# last 9 @ 135 think i could have gone higher.

S/C no rest @ 9:34

Immediately after 2 hour survival swim again.
StacyF
on Wednesday, March 07, 2012 at 07:09 pm
Forgot to Add
Snatch - 85# PR finally getting more comfortable with this lift after doing 500 with just the bar. Coach at the Powerlifting gym I train at on Sundays would not let me touch anything but a 33# bar till I did 500 over a month period with correct form.
Bryan
on Wednesday, March 07, 2012 at 07:23 pm
WOD Results
Did ME Snatch instead of DE because I didn't have a good baseline for my 1RM.

Snatch 1RM: 95x5, 115x3, 135x2, 155x1 (PR). Previous PR was 145. Missed 155 twice then got 3rd attempt.

S&C: 1:45, 1:46, 1:45, 1:44. Felt great and surprised I was so consistent.
Jake Fisher
on Wednesday, March 07, 2012 at 08:01 pm
Daily Results // New Programming Started
My new programming template has me just doing the Strength work on Wednesdays, no CF, no 3S/Endurance.

So, the strength work (Snatches-DE) at 95#, all squat snatches. The movement felt great. My shoulders on the other hand felt achy from JT & muscle-ups yesterday.

Rest tomorrow, maybe a little skill work for jerks/box jumps... Nothing strenuous at all. Then killing this Games 12.3 on Fri -- I love long AMRAPs!
DRod
on Thursday, March 08, 2012 at 03:54 am
WOD
Late post due to no internet the last day and a half.

DE: 110# Snatch form is feeling good

S&C: 1:29, 1:30, 1:27, 1:28
O.T. Ingram
on Thursday, March 08, 2012 at 03:56 am
Strength as RX'd S/C misread
Strength- first 3 @ 125# last 9 @ 135 think i could have gone higher.

S/C no rest @ 9:34

Immediately after 2 hour survival swim again.
Robin
on Thursday, March 08, 2012 at 05:58 am
WOD
Strength: 55#; my squats need some work. Also, my wrists started to hurt at about round 7 or 8...I guess I needed to scale down a bit?
WOD: 1:42, 1:41, 1:46, 1:53
Comments are closed for this post.