W.O.D.: D Short Intervals

Day 1 Week 10
Thursday, March 15, 2012 • EnduranceD S-INT



CFE Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 6 x (2:00 on, 1:00 off)

Bike (THU): 6 x (2:00 on, 1:00 off)

Run (THU): 6 x (2:00 on, 1:00 off)

C2 Row (THU): 6 x (2:00 on, 1:00 off)

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 15 x 25m TT, rest 1:00

Bike (FRI): 6 x (2:00 on, 1:00 off)

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

Post sport and distances/times to comments.

Greenlake Endurance athletes JeanAnne Dobrowolski, John Dobrowolski, and Steve Rybolt after finishing Vert Fest, a ski mountaineering race at Snoqualmie Pass, WA



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Comments (20)

Chad Brinkley
on Wednesday, March 14, 2012 at 06:52 pm
Late Bike WOD
I did the 3 Sport Bike WOD on Wednesday afternoon: 3 Minute Warm Up (High Cadence Spinning); 5x5 Minutes with 3:00 Rest (Distance was roughly 1.8 miles per interval); 3:00 Cool Down (High Cadence Spinning). Total time was 43:00. Total Distance was roughly 13.3 miles.

I did the local S&C WOD at the box this morning:
Strength: 7x1 Squat Clean Thrusters (65,75,85,95,105,115,125)
WOD 1: Row 1000 for time (3:39)
WOD 2: 5 rounds for time of [15 Wallballs at 20 LB, 15 Pull Ups] Time was 8:59 RX.
Daniel Smith
on Wednesday, March 14, 2012 at 08:16 pm
Question to all!!
Love the unscared video #2!! Very motivating and ready to push is tomorrow morning on the track!!

Really debating if i should get my CrossFit Seminar Cert 1. I really want to teach other and get them involved but its just so darn expensive. Other than in CrossFit does any one have any other certifications under their belt??
on Thursday, March 15, 2012 at 05:20 am
RE: Question to all!!
Yes, Naka Athletics Freestyle Connection Gymnastics Movement Seminar, will attend Blauer Tactical Be Your Own Bodyguard, ASCA Level 2& Masters, CF Level 1, CF Kids, several CF Specialty Seminars.
on Thursday, March 15, 2012 at 08:04 am
CFE cycles...
Kaitlin, I'm about to finish CFE A cycle. Should I proceed to B or start on week 1 for D cycle? Thanks!
Scott from the Lou
on Thursday, March 15, 2012 at 08:19 am
How was the Naka Athletics Freestyle Connection Gymnastics Movement Seminar? I'm signed up. Really excited.
on Thursday, March 15, 2012 at 08:20 am
RE: Question to all!
Yes, working on RKC, spin cert, CF gymnastics with coach Tucker, CF Endurance, CF level 1 lots of stuff with OK Strength - mobility, Oly lifting, static strength, ect. I have always been involved with USA Swimming and any trainings that they do as well as with the local triathlon club. A close friend, who is a gymnastic coach and owns a gym, helps me when I ask.
Daniel, I recommend that people connect with the other sport specific gyms and clubs in their areas. There are always great training opportunities, and they are available after if you have questions down the road or want more specific help. Some of the best training I have ever received has been locally.
on Thursday, March 15, 2012 at 08:49 am
RE:NAKA Athletics Freestyle Gymnastics Movement Seminar
Scott-- Carl's seminar is exceptional. Highly recommend attending it. I've done work with Carl and it's always good to have his feedback and coaching on things. People did new skills for the first time during the seminar. You'll have a solid day.
on Thursday, March 15, 2012 at 08:55 am
SS Run
6 x (2' on, 1' off)
All sets between 0.31 and 0.33 miles, which i think is between 6:19 and 6:40 min/mi pace.

Am certain there is a long way to go with my speed after being ill. it is amazing how much i have lost in only 3 weeks! hope to get this sort of interval sub 6' pace, but as for today i am pleased with the session, legs and lungs (and head!)gave 100% of what was available on the day so it was a good session!

really feeling that the pose is coming now. felt the heel 'kiss' right through till the the end of the last set, and felt my glutes working too, which is not usual for me.

i think i need to work on core strength though as still landing in front of my centre of mass, do you guys have any tips or drills for this? when i get it right my core is really on the limit. i can only lean forward with straight posture for a certain period before loosing form (and speed)

thanks for any advice, greatfully appreciated as usual :)
Jake Fisher
on Thursday, March 15, 2012 at 09:02 am
RE: Question to All! (Certs)
Daniel Smith,

- CrossFit Level 1 Certified
- CrossFit Endurance Certified
- Concept2 Instructor Certified
- USAW Level 1 Sports Performance Coach (Oly Lifting)
- Yoga Instructor, Hatha (Maha Yoga School, 300 hrs)

Looking at CrossFit Level II, and the Gymnastics Seminar w/ Carl Paoli is coming to Omaha soon.
on Thursday, March 15, 2012 at 09:06 am
RE:CFE Cycles
Pon-- You can do the B or D Cycle. B is 8 weeks and D is longer. See which amount of weeks works better if have a an upcoming race or event planned.
The cycles do not build upon each other.
on Thursday, March 15, 2012 at 11:43 am
SS Run
All between .30-.31

Was debating in my head all day on whether or not I should take a rest day or complete the SS Run. I obviously decided to run and its was an okay session. Physically I'm feeling okay I guess. I feel more mentally drained than anything. That being said, tomorrow I'm taking a recovery day.
Jeremy Hoefs
on Thursday, March 15, 2012 at 12:52 pm
SS Run
Yo Jake Fisher, Here I am again bro!

Hit 600m for all six. 1:00 rest went by quick. Great day for a CFE workout in NE!
Green Boots Rock
on Thursday, March 15, 2012 at 02:15 pm
PDF version of WODs
Not sure if anyone has asked this before - have you considered posting your daily WODs in a PDF format?
Brad Williams
on Thursday, March 15, 2012 at 02:21 pm
3/15/12 WOD
Full rest today except for mobility work. Lotta basketball the next few day should be good. I went to a Crossfit Endurance Running Seminar, Schwinn Inddor Cycling Coach, Resistance Movement Certification, and Physical/Health Education Degree.
Daniel Smith
on Thursday, March 15, 2012 at 02:29 pm
New PR on the push press 155!! Felt really good and I may have been able to do more but took JMacs advise and stoped right there.

Did wednesday WOD in 6:41, front squat was at 95 pounds and subbed rings dips with actuall bar dips. Great work out with a mile cool down.

Thanks so much for all the comments back and giving me the idea of what I want to do!!
Dan S.
on Thursday, March 15, 2012 at 04:03 pm
C2 Row: 6 x (2:00 on, 1:00 off)
3403m, 01:45.7/500m
Jake Fisher
on Thursday, March 15, 2012 at 06:06 pm
RE: Jeremy Hoefs
Legit distances, brother!

It's also a beautiful day in Nebraska to only work a half day and then REST all day long! WORD.

See ya tomorrow, brother!
on Thursday, March 15, 2012 at 07:42 pm
So much for rest day
I took my 10 year old to his triathlon team training and planned to just ride slowly along side them, but it didn't happen that way. Ended up having to pace the older boys who went beastmode on me and turned it into a 40 minute 22 mph ride with a crosswind. Damn kids are too fast.
Quickly left to go do Girl on Girl which was Elizabeth. Thought I could talk/charm my way out of not participating but someone needed a partner. I am going to flat out refuse to do another ring dip for at least 72 hours.
Clean up/tighten up diet started today for the April 1st triathlon after finding a beautiful kick my ass note in my training peaks from my USAT coach. No more recovery ice cream. Or riding through drive throughs for ice cream on long rides on the weekends. Apparently, there is a picture floating around of me double fisting two butter pecan mixes outside a Braums from two weeks ago. Just given no love.
sel marie
on Thursday, March 15, 2012 at 08:53 pm
5x Row 100strokes.
on Saturday, March 17, 2012 at 10:42 am
SS Row
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