W.O.D.: D Short Intervals

Day 2 Week 11
Tuesday, March 20, 2012 • EnduranceD S-INT


Three rounds for time of:

7 Power Snatches, 155/105

21 Toes-to-Bar

50m Shuttle Run (25m down/25m back)

*5 burpee on-the-spot penalty each time athlete comes off the bar during T2B.

Rest 1:00 between rounds

Post working time and penalties to comments.


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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30

Bike (TUE): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

C2 Row (TUE): 6:00 of 100m sprints on 0:45, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Post thoughts to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 50m TT, rest 2:00

Bike (WED): 10 x 1/4M, spin/rest 90 seconds, deviate no more than 2-3 seconds

Run (TUE): 6 x 400m, rest 90 seconds, deviate no more than 2-3 seconds

Post sport and times to comments.

Thames CrossFit hosts the CrossFit Endurance Seminar April 28-29. Sign up on the Thames CrossFit Seminar Registration Page.

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Comments (21)

Chad Brinkley
on Monday, March 19, 2012 at 06:21 pm
Late WOD Post
I was attending a Level One seminar this weekend so my normal workout schedule was a little off. No access to a pool or bike.

3/17: Run 10K (47:19) - Legs were still smoked from 12.4

FRAN: 21-15-9 Thrusters @95, Pull Ups (7:48 RX) - Slower than I would have liked...

3/18: HOTEL WOD - 5 Rounds for time of [15 Push Up, 15 Stair Jumps, 15 Sit Ups, 15 Air Squats] (11:32)

Deadlift 5 (135), 5 (185), 5 (205), 5 (225), 3 (245), 2 (265), 1 (285)

Team WOD: 7 MInute AMRAP - 3 man team where the work is constant but the team members switch between exercises [Push Ups, Run 50, KB Swings @ 55LB] Lost track of the reps...

3/19: Needed a rest day to recover.
Jake Fisher
on Tuesday, March 20, 2012 at 05:38 am
400s into the WOD
I'm thinking about tossing the 400s into the WOD. So instead of the 50m shuttle, I'll run 400m.

OR, I could keep the 50m, and take a split at the 50m mark for each round of the WOD, and then complete 400m. I know I have the capacity to do this...

The reasoning behind this (besides being slightly crazy) is my lack of time today. I'm packing up for Austin tonight, so I can depart right after my half day at work tomorrow afternoon.

Another option would be to do the 400s about 10-20 mins after the WOD. Time is an issue today.

Any thoughts, Coaches?
on Tuesday, March 20, 2012 at 07:49 am
RE:400s into the wod
Jake-- No need to change the distance of the run. Keep it at 50m shuttle run as that is going after certain things that a 400 would not be hitting.
You could not do the 400s and get things set for your trip. You will be ok missing 1 wod. You don't make a habit of it.
Alan Pamayo
on Tuesday, March 20, 2012 at 09:15 am
Endurance Run 6x400m w/ 50 lb weight vest: 1:39, 1:42, 1:45, 1:42, 1:48, 1:47

WOD as RX'd: 3:41, 4:30, & 4:21

Penalties: 0, 1, & 1

Those Power Snatches were hard at 155!!
on Tuesday, March 20, 2012 at 09:41 am
S&C & EndWod
S&C: 3:06 (1 penalty), 4:44 (2 penalties), 4:47 (2 penalties). I used 115# for the power snatches. 155 is pretty much my max. I suck at T2B.

EndRun- 1:38, 1:37, 1:31, 1:30, 1:33, 1:34

The first two intervals were pretty much a wash. I was trying to get my pacing down on the treadmill.
on Tuesday, March 20, 2012 at 09:48 am
Is there a type on Row workout?
Just curious, why is the row workout the only one where the first set of intervals' time and distance is different than than the last two sets of intervals (i.e. 125m every :45 vs. 100m every :30). The run, swim, and bike workouts are not like this.
on Tuesday, March 20, 2012 at 11:03 am
sub for 50m?
can't do 50m shuttle at the globo I train at; any sub suggestions?
on Tuesday, March 20, 2012 at 12:39 pm
That was the sound my body made after the S&C WOD. I am not very skilled at performing the power snatch, so I had to drop the weight to keep the form correct (95lbs). And after a million burpees on the first round, I started only bringing the legs up half way. Other than that, I finished in 10:23. The endurance WOD was great for the first 3:30 then I slowly started running out of time. By the 5th minute, I believe I had no rest and was behind on the last sprint. That was actually the easy part. I think I actually fell forward for the last 50 meters of the WOD. I love it when there is clear definition for improvement from point A to B. It makes me want to do this again tomorrow, only better.
Jake Fisher
on Tuesday, March 20, 2012 at 12:55 pm
RE: 400s
Thanks Kaitlin! I started thinking that once the rain started here ;) Plus, I need all the extra free time I can get.
on Tuesday, March 20, 2012 at 01:00 pm
Catch up on endurance WOD
10 x 50 m swim - 45 second +/-
Lifeguards looking nervous by the 10th set.
Daniel Smith
on Tuesday, March 20, 2012 at 01:24 pm
WOD 1 round: 2:52 2 round: 4:02 and 3 round was 4:34 over all time was 11:29. Great work out power snatches were 95 pounds tho. Im getting up their in weight slowly but surely.

Quick question? I am gaining a little weight due to the lifting and all i am 6'1 and weight around 172. I am afraid this will affect my running times. Any thoughts? is this natural, i mean i am all about looking a little more muscly but i dont want to risk my race time for it
on Tuesday, March 20, 2012 at 02:09 pm
Daniel-- Muscle weighs more than fat. Your body composition may be changing and/or you are putting on muscle. A leaner body composition is a positive change.
Kole Trickle
on Tuesday, March 20, 2012 at 03:16 pm
Strength and Strength and Conditioning WOD
13:37 (includes all 3 rds with 1 min break b/t rds)
Total of 25 burpees (5 penalties)
Brad Williams
on Tuesday, March 20, 2012 at 03:51 pm
3/20/12 WOD
Interval run this morning. 1:22,1:28,1:26,1:31,1:27,1:30. Pacing was pretty bad, but after thinking it through numbers 2,4,6 were on false flats and 1,3,5 were down the false flats so I guess I wasn't that bad. Still being a little more consistent would be good. Strength recovery after school today.
on Tuesday, March 20, 2012 at 06:29 pm
run 6 x 400m - 1:30, 1:22, 1:29, 1:22, 1:28, 1:20 (uphill on odd reps, down on evens)
I could have run this faster. Better this than losing 5 seconds on the last length.

CF at my box - 10 rounds:
15 dead lift 135lbs
10 pull ups
on Tuesday, March 20, 2012 at 07:22 pm
3/20/12 WOD
END: Up/Down Maureen Hill 55 51 57 55 58 49
S&C: 2:22.57 2:45.67 (1pnl) 3:21 (2pnl)
Jake Fisher
on Tuesday, March 20, 2012 at 07:54 pm
Daily Results
Just the CFE/CF WOD today. I'm sure I'll get enough run volume at the Austin CFE War Camp ;)

WOD: Power Snatch @ 70% 1RM: 95#
Round 1 = 1:40 (no foul)
Round 2 = 1:54 (1 foul)
Round 3 = 1:54 (1 foul)
TOTAL = 6:28

Good thing I practiced MAX REP unbroken T2B last night. 20-mins after Isabel, I had the capacity to do 26 reps unbroken. Then about 20 after a minute rest.

Interesting how today's WOD fell in-line w/ what I did last night ;) Great minds think alike! Haha.
on Tuesday, March 20, 2012 at 08:00 pm
getting started
Did laps around city blocks, which are apparently more like 560m; next time I'll do 3 sides.
times: 2:10,2:10,2:12,2:15,2:20,2:30
no WOD today; I'm still at 3x/wk at the local box.
on Wednesday, March 21, 2012 at 04:04 am
Just ran
My 10 year old had his team triathlon practice tonight. I decided to stick around instead of bee line for the box and talk smack with the Ironparents about upcoming races, cycling season, ect. We ended up running with the kids for 4 miles and doing 10 quarter mile repeat sprints. We joked about staying together like the kids do, and in good triathlete fashion, started the run and we all took off - no group, no example for the kids.

Has anyone had the problem of their Garmin just freezing? Mine is stuck from when I turned it on for the run and is essentially a paperweight right now. I don't know how to reboot it.
on Thursday, March 22, 2012 at 10:03 am
Scaled to 135#
Abmat sits for third round.

10:26 (work time)
1 foul round one
3 "(s) " two
on Friday, March 23, 2012 at 09:37 am
Stacy, you may need to upgrade your Garmin. The reboot will depend on the type of Garmin you have but it usually entails holding down all the buttons for a certain period of time. Trying goggling for the solution.
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