W.O.D.: D Long Intervals

Mid Week 10
Wednesday, March 14, 2012 • EnduranceD L-INT, Whiteboard Wednesday


ME: Push Jerk

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


Three rounds for time of:

9 Front Squats, 135/95

21 Ring Dips

Post time to comments.


3+ Hours Before or After CFE Strength & Conditioning WOD

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.

Whiteboard Wednesday

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Comments (21)

Chad Brinkley
on Tuesday, March 13, 2012 at 06:06 pm
Late run WOD
I did the three sport Run WOD on Tuesday: 800 Warm Up + Drills; 5:00 On (1300 Meters), 2:30 Off, 6:00 On (1550 Meters), 3:00 Off, 7:00 On (1800 Meters); 800 Cool Down + Mobility work.

I did a local S&C WOD on Tuesday afternoon:
Strength: Snatch Practice, 5x3 Snatch (65, 85, 105, 115, 115 Fail), Squat Clean Practice, 5x5 Squat Clean (45, 65, 75, 95, 105)

Conditioning: 5 Rounds of [2 15' Rope Climbs, 15 Pull Ups, 15 Lunges @65, 15 HRPU, 15 Slam Balls @35] + 2 Rope Climbs
Jake Fisher
on Tuesday, March 13, 2012 at 07:40 pm
Whiteboard Wednesday

I'm glad NONE of that applied to me, JMac ;) That's why I saved that video to my Favorites on YouTube.
Sel Marie
on Wednesday, March 14, 2012 at 03:56 am
Ive been tweeking the wkouts and training with my crossfit group for our up comming mini crossfit challenge in pur city March 31st.

Todays Endurance with CF partner 5rounds 800 meters overhead squays at 45#.
23min 48sec
on Wednesday, March 14, 2012 at 04:19 am
SS Run
5 min-.77mi

Iced my legs down last night and diid some extra foam roller work before the run. This helped out a bunch. Happy with my times.

Will be doing the the S&C Wod in an hour or so and I'm actually looking forward to it..not so much the front squats but the Push Jerk and ring dips.
on Wednesday, March 14, 2012 at 04:22 am
Re: Whiteboard Wednesday
No doubt. I'm on the same boat named "Guilty" holding a different oar.

Guess I will see you next week in ATX. We can commiserate and create a self help group.
Alan Pamayo
on Wednesday, March 14, 2012 at 04:37 am
Endurance Run
Endurance WOD: .75, .89, & 1.05 miles (2.69 total)

S&C WOD after work again.
on Wednesday, March 14, 2012 at 09:14 am
ME Push Jerk:2x135, 157, 180, 190, 195.
Pretty similar to my split jerk weight. Not having bumper plates is a drag. It makes oly lifts a little more difficult sine you have to control the weight all the way back down and confidence adding weight isn't as high because you just can't throw the weight down if you get stuck.

S&C: Rx'd 8:27. Rings dips are no joke.

Great whiteboard Wed video. It's good to hear from the experts that it's okay to pace oneself and not be "WOD Drunk" everyday. Thanks!
Jon LaRue
on Wednesday, March 14, 2012 at 09:50 am
This awesome
This is a priceless bit of info. It reminds me to not kill myself, I am guilty of trying to do daily at times. Great post thanks!!
on Wednesday, March 14, 2012 at 10:44 am
S&C workout
4:55 Loved it!
MarcD (Belgium)
on Wednesday, March 14, 2012 at 11:26 am
I've been following your program for about six monyh now and i'm feeling al lot of improvement in power and speed. I'm mainly a endurance mountainbiker.

I follow your endurance program twice a week and on sunday there is mostly a longer hard ride or compitition.

in adition ai ride to my wirk on my bike wich is a single distance of 35km.

isnt this to much? should i skip in these workouts?
on Wednesday, March 14, 2012 at 01:38 pm
Whiteboard Truth
Loved Whiteboard Wednesday message...just what I needed to hear. Thanks!
on Wednesday, March 14, 2012 at 02:14 pm
AM - SS run that was meant to be yesterday.
My distances are pretty meaningless as my foot pod seems to underestimate distance when i get the pose right. For 'normal' heel striking it is bang on, but for pose it underestimates, i recon by anything up to 20%
but they were 0.75, 0.85, 1.0. maybe a gps system would be better if running using pose? has anyone else had this problem?

PM S&C no ME effort today, didnt want to overload after earlier run, especially having seen the WBW - thanks a lot JMac! good to get brought down to earth every now and then, although i still consider myself indestructible!!
took 9:57, more leisurely than i would have liked, but found the dips tough. triceps will be pleased in morning! i did them on parallel bars and included knees to chest to work core a bit.

have a goodun!
O.T. Ingram
on Wednesday, March 14, 2012 at 03:35 pm
Strength & S/C
STRENGTH: 95x2, 115x2, 135x2, 145x2, up to 185. I had to clean all sets.

S/C 5:12 as RX'd
Brad Williams
on Wednesday, March 14, 2012 at 04:24 pm
3/14/12 WOD
Strength & conditioning this morning. Push Jerk- 115/10reps, 130/10reps, 140/8reps, 155/6reps, 165/4reps, 175/2reps, 180/1rep. Circuit- 125lbs. for Front Squat and regular dips- 5:09 minutes. Skin is still chaffed so I played basketball for 40 minutes before I had to leave. Mobility tonight and full rest tomorrow.
Alan Pamayo
on Wednesday, March 14, 2012 at 05:37 pm
WOD as RX'd: 7:08 (ring dips are brutal for me)
Alan Pamayo
on Wednesday, March 14, 2012 at 05:38 pm
Oh, and ...

ME Push Jerk (5x2): 135, 165, 185, 205, 225
on Wednesday, March 14, 2012 at 06:28 pm
WOD Results
ME: Push Jerk 95x2, 135x2, 165x2, 185x1, 200x1 (tied PR), miss 205 (so close to getting it), miss 205, miss 205

S&C: 6:27, Rx'd. Dips were tougher than I expected. Probably due to no rest btwn SWOD and S&C.
on Wednesday, March 14, 2012 at 06:41 pm
Went to the Powerlifting gym for the WOD today.

Box Squats: 165# 2 RM - that's a PR!

WOD (I had to modify)
125# DL for the front squats (5# above BW)
run across a 6500 soft gym to do ring dips
10:06 - ring dips about killed me.

I am so ready for a rest day, but I have my project I started with the area boxes called Girl on Girl - before anyone gets too excited; there is no oil involved that I know of = it is an all girl workout doing a girl named benchmark WOD. Unfortunately, tomorrow is Elizabeth. More ring dips.Yippee!
Jake Fisher
on Wednesday, March 14, 2012 at 08:14 pm
Daily Results

Push Jerk (ME) = 190# still ;)
>> 95(4)-145(2)-145(2)-175 - then I was interrupted to teach POSE running concepts w/ skills & drills to our 6pm Class (WOD tonight was 5K Run). I had 1 guy GET IT; he ran the whole 5K in POSE form w/ only a couple tiny form breaks. And I had a "thicker" girl run the whole 5K w/o walking; the longest she's ever run in her entire life. She said that learning to use her hamstrings and running upright/erect made all the difference in making running easy. She was weeping awesome tears of joy when she finished. What an amazing feeling as a coach! WOW!

So, I went back and tried 195#... I actually didn't even attempt it. I pulled it from the rack, and in rack position it didn't feel good. It didn't feel like it was anywhere after my 20-min break for teaching POSE. That was around 7pm. Then I heard 30 muscle-ups buzz through the box, I DEFINITELY wasn't going to attempt 195#. Saving my shoulders, thkuvrymuch!
on Thursday, March 15, 2012 at 03:52 am
Stuart, my foot pod is pretty much spot on at estimating my distance. I always calibrate mine a few times just to make sure its getting the same calibration factor. Mae sure you are running pose when calibrating and calibrate it a few times just to confirm. If you do this you shouldn't have an issue.
on Thursday, April 19, 2012 at 06:24 am
s/c wod
push jerk 205 missed 225
wod 3:22
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