W.O.D.: D Short Intervals

Day 2 Week 10
Friday, March 16, 2012 • EnduranceD S-INT, DE


DE: Sumo Deadlift 7-10 sets of 2-3 reps on 1:00

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


CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball (10' target)
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions - video [wmv] [mov] [HD mov]

(Female athletes: 14 pound ball to 9' target)

Post rounds to comments.


3+ Hours Before or After CFE Strength & Conditioning WOD

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.

Again Faster / CrossFit Endurance Training Camp 2012

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Comments (24)

on Thursday, March 15, 2012 at 09:08 pm
Rep Count
These rep counts are crazy! Even if you did one rep a second for the whole 12 minutes, you wouldn't be able to complete a full three rounds...am I reading this wrong?

The single sport was a smoker today...with a one minute lead in to the first 2:00 round, I finished just under 2.25 miles.
on Friday, March 16, 2012 at 04:07 am
3S Bike
Felt reps with the 2012 line is in town. They brought an AR1 just in my size for me to ride. I'm taking off work and plan on giving this bike a few hours of respect it deserves before coaching all evening at the box. This will be a sweet EWOD today- so excited. I'll post distance later.
on Friday, March 16, 2012 at 07:45 am
Re: Rep Count
Where are you getting 3 rounds for the S&C workout, 12.4? It's as many rounds/reps as possible in 12 minutes. Some people will be happy to get through the WB and DUs, but it looks like a handful have started wall ball of round 2 before time ran out.
Daniel Smith
on Friday, March 16, 2012 at 08:18 am
RE: StacyF
hate to throw a thousand questions at you but what do you do for a living? and do you have some type of flow with felt or sponsorship??
on Friday, March 16, 2012 at 08:59 am
Rep Count
After previous workouts, I read "as many rounds and reps as possible" as the average cross-fit athlete can complete multiple rounds...if you completed one rep per second, and kept cycling through rounds without a break, you would only be able to complete 2.667 rounds... most workouts on here have an average of 3-5 rounds per workout.

I just interpreted it wrong is all.
Chad Brinkley
on Friday, March 16, 2012 at 09:13 am
Swim WOD
I did 12.4 this morning: 150 Wall balls & 71 Double Unders (221 Reps). I was disappointed in my performance... I really wanted 240 reps.

Three Sport Swim afterwards: 800 Warm Up (200 Freestyle, 200 Drills, 200 Kick, 200 Pull); 15 x25 TT with 1:00 Rest (intervals were consistent at 17 seconds); 825 Cool Down (425 FreeStyle, 100 Kick, 100 Pull, 200 Drills, 200 Freestyle)
Shoulders were tired... 20 minutes of mobility work after the WODs.
Alan Pamayo
on Friday, March 16, 2012 at 09:47 am
Endurance Run (12 x 200m, rest 2:00): 38.15, 35.29, 35.48, 34.16, 34.57, 34.07, 35.19, 35.06, 35.88, 34.92, 34.80, 33.19

DE: Sumo Deadlift 10 x 3 @ 155 lbs plus 1" bands

S&C WOD not RX'd (Wall Balls to 9.5' because of gutter and MU's with small blue band):
150 WB's, 90 DU's, & 5 MU's
on Friday, March 16, 2012 at 09:57 am
Re: Daniel
I'm a professor and also hold the position of Grant Coordinator in the Grants and Research department of a large university. I oversee $2.7 million in legislated funds. This means I have to play some in state politics which I love.

I like to keep a good relationship with most of the bike shops in the area. I send people to them; I attend their events and rides; I use them for repairs, and other things. As a result, I have gotten to know reps from certain companies. I only ride Felt, and always have, so it is natural to have a good relationship with them. I don't want sponsorship b/c my all girl cycling team is heavily sponsored. Felt primarily wants to sponsor pro teams, but I'll happily take a discounted bike when I can get one.
Jake Fisher
on Friday, March 16, 2012 at 10:12 am
StacyF & Braums

I'll be heading to Austin next week for the CFE Training Camp. Where do you live that there is a Braums? I know when I cross the board from KS into OK, I'll be in the Land of Sweet Cream Frozen Milk that is better known as BRAUMS! OMG! I can't wait! I am going to see if I have the willpower to avoid Braums until I'm done w/ the Training Camp... I doubt it though :D

If you're in OK on my route to Austin, we should totally meet-up!
on Friday, March 16, 2012 at 10:28 am
RE:Rep Count
Hellboy--The CrossFit Open wods are programmed by CFHQ. They have different purposes/goals when programming the open wods for people to qualify for Regionals. From Regionals to the CF Games
Daniel Smith
on Friday, March 16, 2012 at 11:08 am
RE: StacyF
I figured you were a teacher of some sort bc you mentioned midterms and all. I am about to graduate with a degree in Education as well, and hopefully teaching middle school. I work with A lot of middle school aged children right now and love it!

Sadly here in Bartlesville we do not have a bike shop, the one we did have was lousy and quit. Horrible customer service and really tried their best to drain another dollar out of you. Kind of lame but anyway cool deal just thought i would ask and see what resources you have.

JAKE DUDE!! there are BRAUMS all around the OK, Two here in the great town of Bartlesville, where from KS are you coming out of ?? caney? lawrence?
Aaron G
on Friday, March 16, 2012 at 11:34 am
150 WB
54 DUs
Wallballs sure took their toll on me...started with 30 continuous, then 15s, then 10s, then 5s at the end.....I love WBs but damn that was tough!!!
on Friday, March 16, 2012 at 03:44 pm
Re: Jake Fisher Braums
Dude, I totally know what you mean about Braums. I am from Dallas but have been living in San Diego for the last 3 years, and I totally miss Braums. If you are driving through Dallas, which if you are coming from Kansas to Austin you should be, there are plenty of Braums in the area. One that I can think of that is close to 35 is in the Desoto area, which is on the south side of Dallas.
on Friday, March 16, 2012 at 04:04 pm
242 reps
I'm not good at muscle ups when I'm fresh, but holy cow were those 2 reps a struggle.
Brad Williams
on Friday, March 16, 2012 at 04:44 pm
3/16/12 WOD
Strength & Conditioning this morning. The the CF Mainsite "Lynne" WOD for strength. 175lbs. for bodyweight and dead hang Pull-Ups. 4/5,5/5,4/6,4/5,4/5 reps. For the AMRAP I subbed 270 single unders for DU's and 3 Pull-Ups/Dip for Muscle Ups. Got through Wall Balls and Single Unders, but was only able to get 7 sets of Pull-Ups/Dip. Intervals on the bike after school while watching basketball. Wall Balls took lots outta me during the WOD...one of the hardest ever I think.
on Friday, March 16, 2012 at 06:21 pm
Braum's S & C WOD and 3S Bike
It is really hard to give up my Braum's recover mix for my love of triathlon, but it is on hold till April 2 where I will be found laying in the isle of one of the local Braum's licking empty cartons of butter pecan ice cream - no spoon - hands only.

12.4 - 242 reps I broke up the wall balls to 50 at a time so I could catch my breath and shake. DU are easy for me. MU are a bit of a struggle. I owe this number to cleaning up my diet this week and staying out of Braum's.

3S Bike - The Felt AR1 with Dura Ace electronic shifting was like slicing through butter with a hot knife. The bike is aggressive, which I really like, but not uncomfortable. As for the EWOD, I kinda forgot about it and just rode. Unless I get a deep discount, this is an $11,000 bike.
on Friday, March 16, 2012 at 06:27 pm
You are close to Tulsa where they have some of the best bike shops and cycling clubs. The Tulsa Tough is one of the best races in the area with cyclist from all over the country participating. Woolaroc has to be one of Oklahoma's secret for trail running and riding and it's in your backyard. Bartlesville is just a beautiful city.

You are lucky to be close to the real action for cycling in Oklahoma in Tulsa. I'll holler at you when I am in Bartlesville. I'm there often for work with the Delaware Nation.
Jake Fisher
on Friday, March 16, 2012 at 07:41 pm
Daniel Smith // Daily Results
Daniel Smith, I'm actually in Lincoln, NE. I train/coach at CrossFit Lincoln, which is the box that Phil Kniep co-owns (2011 Games Competitor). So my drive to Austin will be about 14 hrs. I plan on staying overnight in Norman, OK as I have a ton of friends there. Plan to WOD at CF Ground Zero.

BRAUMS!!! I CANNOT WAIT!!! I wish we had one close, because I could seriously use a "throw caution to the wind" cheat night.


CFG WOD 12.4 - 187 Reps ;( 150+37
>> This was supposed to be MY WOD. The very triple of skills that I love. Muscle-ups at the end was icing on the cake when I saw this. I can do muscle-ups while breathing hard, reathing vomit, etc.

My goal was a 7:00 Karen or better to start (150 WB). No problem; I had about 10 no reps due to the ball not hitting the wall until it started coming back down and was below the target. Crap. But I nailed my 7:00 Karen.

Moved on to the 90 Dubs, and for the life of me, I could not tie the reps together. I was doing 3's and getting uber frustrated. It took me 2:00 to get to 20. And then I snapped...

It wasn't pretty. Rage. I screamed the f-bomb; whipped my jump rope into the wall and shattered it's handles into 20-some pieces. Then I just truly lost it. I started weeping bitterly -- I was so angry at myself for losing my temper in front of my peers. Plus, having this WOD ripped from me when I wasn't even breathing hard. Totally eff'ing sucked. I ended up repping-out 17 more dubs like it was nothing. But it was too late.

I crumbled to the floor. I just laid there weeping; so utterly pissed at myself.

I remember a certain someone saying they're "not passionate about competiting in the Games." I'd like to eat my words now. Plus, this was such a humbling experience; especially going into it feeling absolutely amazing; making through the 150 with ease--I even finished the 150, 20-25 reps ahead of everyone else. Then I just lost it on the dubs.

I went for a mile run afterward to collect myself and to loosen up my quads.

30-mins after I hit the STRENGTH work: Sumo Deadlift (DE) - 270#
>> 8 sets of 2 reps on 1:00, 70% 1RM. Legs were burning really good after 12.4. MobWOD time!

Sorry for the lengthy post. Just thought I'd share my heart with my family :)
John Gillham
on Friday, March 16, 2012 at 10:13 pm
Speed DL
First time using band on the deadlifts. Really liked it. 10x3 @ 135 with a purple band.
on Saturday, March 17, 2012 at 06:44 am
Jake Fisher
That just shows how competitive you truly are. It's frustrating when we know we are capable of so much more but just can't get to that point for whatever reason. We all have those days. The best thing to do is learn from it, put it behind you and move forward.
on Saturday, March 17, 2012 at 09:13 am
Nooo...you have to come to my gym CrossFit Exile in Moore, OK.
on Saturday, March 17, 2012 at 10:10 am
Jake- bad WOD
We have all had those days. I did mine at the Redman last season in front of my cycling team, coach, Tri-OKC club, and anyone else who was in transition or any aid station on the run. I cried, screamed at myself, dropped the f-bomb everywhere, and was generally not nice. Then this guy passed me and said "if you don't think each and everyone of us have not been in the same position, then you think way too highly of yourself." That race was my learning lesson to remember that it is not all about me but the community that inspires me and, I hope, inspire.
I think we need those moments to remind ourselves we are human and fail from time to time. It is the recovery from failure that the greatest growth is shown.
Jake Fisher
on Saturday, March 17, 2012 at 02:01 pm
RE: StacyF & CF Exile
Do you own/co-own the box? I'd be down. My friend in Norman who just started Xfitting bc of me said she promised her coaches she'd bring me so they could meet me. So, there's that also. Haha.

I'm planning on staying overnight in Norman/OKC on my trip home (Saturday), so perhaps then?
Jake Fisher
on Saturday, March 17, 2012 at 02:05 pm
Thanks brother! Yeah, I was pretty upset with myself. Not really with my performance, but how I handled myself... I was reprimanded by a member at the box because of my outburst; but everyone else that I apologized too that was there said they totally understood & not to worry about it.

And here's the worst: Today, during my POSE Clinic we did some jump rope running drills and just on a whim I attempted some double unders ... I PR'd my unbroken reps by 20+ -- nailed 35 in a row. HUMBLING!!! LOL.
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