W.O.D.: D Long Intervals

Day 1 Week 10
Monday, March 12, 2012 • EnduranceD L-INT, ME

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

5-4-3-2-1 reps for time of:

Squat Clean, 185/135 pounds

Rope Climb, 15'

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Single-Sport (SS)

Choose ONE of the following sports:

Lactate Shuttle

Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Perform each set at just short of maximal effort. Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (WED): 5 x 5:00 TT, spin/rest 3:00

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances to comments.


2012 Chicago Indoor Rowing Championships, Elite Athletic Development / CrossFit Arlington Heights Endurance Team

 


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Comments (27)

Paul Jensen
on Sunday, March 11, 2012 at 07:00 pm
Rope Climb Substitution?
Any ideas for a way to substitute the rope climb if you don't have access to a rope?
Kaitlin
on Sunday, March 11, 2012 at 07:10 pm
RE: Rope Climb Substitution?
Paul-- From the CF mainsite "Towel pullups is the consensus best substitute. For more realism, alternate one hand high, one hand low on the towel. Some folks do towel pulldowns, as well. Standard rope length is 15', and standard substitution is 15 towel pulls."
Kole Trickle
on Sunday, March 11, 2012 at 07:33 pm
15' Rope Climb
So do I do 5-15' rope climbs, then 4, then 3...?
Or is it just 1-15' rope climb per round equaling only 5 rope climbs?
Michael
on Sunday, March 11, 2012 at 08:06 pm
15' Rope Climb Substitute
15 towel pullups x 5, 15 towel pullups x 4, 15 towel pullups x 3, 15 towel pullups x 2, 15 towel pullups x 1.... that should answer your question
Kole Trickle
on Sunday, March 11, 2012 at 09:29 pm
15' Rope Climb
So do I do 5-15' rope climbs, then 4, then 3...?
Or is it just 1-15' rope climb per round equaling only 5 rope climbs?
Kole Trickle
on Sunday, March 11, 2012 at 09:35 pm
15' Rope Climb
Michael,
Not sure if your comment was directed at my question. My question is do I climb 75' the first set, 60' the second...?
Just want to be clear before I punish myself tomorrow.
david
on Monday, March 12, 2012 at 02:39 am
RE:kole 15' rope climb
I'd do it as 5 squat cleans>5 rope climbs>4 squat cleans>4 rope climbs>3 squat cleans>3 rope climbs>2...2...1...1
Paul Jensen
on Monday, March 12, 2012 at 02:49 am
Rope Climb Substitution?
Any ideas for a way to substitute the rope climb if you don't have access to a rope?
Chad Brinkley
on Monday, March 12, 2012 at 05:39 am
Late Bike WOD/Swim WOD
I did the 3 sport Bike WOD yesterday morning: 90 minute Time Trial on an indoor trainer. 30.33 miles.

I did the 3 Sport Swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 5:00 ON (Distance was 300), 2:30 OFF (Distance was 100), 6:00 ON (Distance was 350), 3:00 OFF (Distance was 100), 7:00 ON (Distance was 425); 225 Cool Down (Freestyle)

Strength and Conditioning WOD at the local box this evening.
D Craig
on Monday, March 12, 2012 at 06:31 am
Still recovering
I messed up my shoulder doing 12.2 and taking it easy to let it heal.

ME Back Squat
225x3
275x3
295x3
310x3

Can't clean because of shoulder so I did the following instead of the CFE S&C wod

10 deadlift
50 double unders
8 deadlift
40 double unders
6 deadlift
30 double unders
4 deadlift
20 double unders
2 deadlift
10 double unders
StacyF
on Monday, March 12, 2012 at 07:11 am
3S Sun and 3S swim Mon
5:00- 500m, 6:00- 600m, 7:00-675m (googles leaked)

After blowing a tube twice, I finally was able to get 1:30 ride in. I had company of someone new to cycling, so I could not TT. I did run 6M afterwards alone - 52 minutes
Bryan Flanagan
on Monday, March 12, 2012 at 08:01 am
If you're name is really Kole Trickle, then you are the new object of envy.
Alan Pamayo
on Monday, March 12, 2012 at 09:09 am
ME Back Squat 5 x 2: 275, 295, 315, 325, 335F(0 reps)

WOD as RX'd: 12:34
StacyF
on Monday, March 12, 2012 at 09:29 am
Whoops - posted swim wrong
Read Garmin wrong. Had to hit lap button since I was inside and GPS did not want to read correctly, so I had to count by laps.
5:00 - 400 (8 X 50m), 6:00 - 550 (11 X 50m laps), 7:00 - 625 (12.5 X 50m laps)

I wish I was as fast as I miss- read the garmin. I was looking at total time and not the lap key - not enough caffeine in the brain this morning after the swim when I posted.

WOD tonight.
Damian
on Monday, March 12, 2012 at 09:47 am
Rest
Does the 3+ hr rest period apply to the Strength and S&C? Or is it just for S/S&C & Endurance?
Daniel Smith
on Monday, March 12, 2012 at 11:18 am
Swim/BIke
Great swim this morning threw in a 400 meter tempo for warm up, then did 100 meter for time, recovered then 50 meter, recovered, and 25 meter, recovered. Repeated this three times with a 200 meter cool down. 5X5:00 with a total of 23 miles. Over all great ride, beautiful day to enjoy it!!!

WOD tonight if the wife will let me haha

Ate some breakfast rested a little and went on a bike ride
Kaitlin
on Monday, March 12, 2012 at 11:24 am
RE:Rest
Damian--
The 3+ hours between wods is between the strength/CFE S&C wod and the endurance wod. Rest given amount of time listed between the strength and CFE S&C wod. Many times the rest between the strength and CFE S&C wod is 5-10 minutes. It's listed under the strength wod.
DROod
on Monday, March 12, 2012 at 12:10 pm
WOD
ME Back Squats: 2x 245, 260, 275, 285, 295 (1 rep), 305 (1 Rep). Increased 35# from my last 1 rep max (270) but I'm still shy 30# from my pre-surgery max of 335#. I'm getting closer to hitting it but I'm also about 10lbs lighter.

S&C: 11:37-Subed 5 Tarzan Pull-Ups for 1 rope climb. Personally, I don't thing 15 towel pull-ups are a good substitution for 1 rope climb (IMO 15 towel pull- ups are harder on your arms). Although it's a similar movement, you can utilize your legs during a rope climb and thus hold the rope while bringing your lower body towards your upper body (not actually pulling). If you use upper body only, your arms are not fully extended when you pull, they're typically shorter choppy pulls. Anyway, that's just my thoughts. There's no way I would have been able to complete 225 towel pull-ups.
My hip felt surprisingly well on the squat cleans. I was tempted to drop weight fearing that my hip would give me problems but I'm glad I kept 185#
StacyF
on Monday, March 12, 2012 at 02:30 pm
Brad and chafing
DZNuts or the chamois cream from Hammer nutrition stays on from the water to the ride. I think I am the only person not afraid to talk about where meat meets seat.
O.T. Ingram
on Monday, March 12, 2012 at 03:03 pm
Strength / S&C
Couldnt make the swim today due to work

Strength 135, 185, 295, 315 ea. for 2 335 for 1 could have had 1 more atleast but no spotter in sight.

S/C 7:49 but dropped to 155. And did leggless rope climbs.
Andrew Nedelka
on Monday, March 12, 2012 at 03:06 pm
Swim help/advice
swimming is by far my weakest area, I saw 5:00 - 263m (halfway down the lane when timer went off) 6:00 300m, and 7:00 was 400m. Where would you recommend looking for help on swim form? Do online tutorials help or is it something that requires a coach in person? Thanks!
Brad Williams
on Monday, March 12, 2012 at 04:06 pm
3/12/12 WOD
Interval swim this morning was grueling. 5 min.- 242m,
6 min.- 293m, 7 min.- 330m. Strength & conditioning after school. Back Squat- 185/10reps, 205/8reps, 230/5reps, 255/3reps, 280/1rep(PR)!! Circuit- Subbed narrow grip bar pull-ups for rope climb and used 95lbs for Squat Clean.
Went with 5/25,4/20,3/15,2/10,1/5 rep scheme- 12:28 minutes. Arms were hanging at sides for a while after this one. Happy with squat PR. That is a tough ME exercise for me.
Chad Brinkley
on Monday, March 12, 2012 at 05:55 pm
S&C WOD
Did the local S&C WOD at the box this evening:

Strength: 7x5 One arm KB Front Squats with each arm (55 LB)

Conditioning: 4 rounds for time of [10 RIng Rows, 20 One Arm Russian KB Swings @55LB with each arm, 30 Air Squats, Run 400 M] Time was 22:05 RX.
Jake Fisher
on Monday, March 12, 2012 at 06:53 pm
Daily Results
0600 CFE/SWIM - Lactate Shuttle
1050m TOTAL
5:00 = 300m
6:00 = 350m
7:00 = 400m
>> Shoulders, lats, tris felt tight still from WOD 12.3 on FRI, and to think that most of the people at my box did it twice.

1700 Back Squat (ME) - 275#, 10# season PR
>> 135(6)-225(3)-245(2)-265(2)-275 "called it" quits after 30 mins of work per Le Coach's recommendation.

15-mins later...

CF WOD, using 105# Squat Clean (65% 1RM, which I can move through full ROM, so that made me uber-happy) & I learned the J-Hook from Phil Kniep tonight... Repping out Rope Climbs felt great.
= 11:52
Bryan
on Monday, March 12, 2012 at 08:20 pm
WOD Results
ME Back Squat: 135x5, 225x5, 275x2, 315x1, 350x1. Didn't go any higher but felt great since this was my previous 1RM. I felt off the last time we did these.

S&C: 11:17. Subbed 3 pullups and 3 K2E for each rope climb. Squat clean at Rx'd which was awesome since last 1RM for clean is 205.
Kole Trickle
on Monday, March 12, 2012 at 09:47 pm
Strength and Strength and Conditioning WOD
ME Back Squats: 305lb

S&C WOD: 5,4,3,2,1
Time 7:46
Squat Clean 155lb
15' Rope Climbs
StacyF
on Tuesday, March 13, 2012 at 04:01 am
S & C WOD
ME back squat- 145# I could have done more but I didn't want to without a spot.

WOD- 7:03 95# on squat cleans. I'm getting much better at rope climbs

Followed this with sled walks forward, backwards, karaoke, overhead presses, butterflies for 50 meters each. Sandbag carry for 1000 meters.
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