W.O.D.: D Short Intervals

Mid Week 11
Wednesday, March 21, 2012 • EnduranceD S-INT, DE

STRENGTH:

ME: Sumo Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

7 Clean & Jerks, 135/95 pounds

12 Chest-to-Bar Pull ups

15 KB Swings, 1.5/1 pood

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:

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 0:30, 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.


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Comments (22)

Chad Brinkley
on Tuesday, March 20, 2012 at 06:18 pm
Late Bike WOD
I did the three sport Bike WOD on 3/20: 5 Minute Warm Up (High Cadence Spinning); 10 x1/4 Mile with 90 Seconds Rest (intervals were all between 36-38 seconds); 5 Minute Cool Down

I did a local WOD in the afternoon:
Strength: Tabata Deadlift with 100 LB KB (70 reps total in 4:00)

Conditioning: 2 Rounds for time of [20 Slamball Push Press @35, 10 Turkish Get Ups @25, 20 Knees to Elbow, 10 Manmakers with 2x25LB DB, 20 Ring Dips, 10 Thrusters @75] TIme was 26:36.
Steven
on Tuesday, March 20, 2012 at 06:29 pm
Workout Error?
For the Crossfit Strength & Conditioning WOD, it says the "Post time to comments. Sub for row is 800m run." The workout doesn't have any rowing in it or did it get left off?
jmac
on Tuesday, March 20, 2012 at 07:10 pm
RE: workout error?
originally it was programmed w/ a rowing component, however that was for a different strength day (DE versus ME). With the ME component, it was taken out to be saved for another day. Thanks for pointing that out!
Wouter M
on Wednesday, March 21, 2012 at 12:57 am
3S Run
1.18
1.21
1.23
1.27
1.24
1.28
10" deviation, is to much. I started off to enthousiastic. Still have to get that under control
Alan Pamayo
on Wednesday, March 21, 2012 at 04:55 am
SS Endurance Run
SS Run: 6minutes- 20,21,21,22,22,23,23,23,23,23,23,23; 4minutes- 23,21,22,22,24,24,23,23; 2minutes- 22,22,22,22

S&C WOD after work.
DRod
on Wednesday, March 21, 2012 at 07:30 am
WOD
ME: 2x 243, 271, 309, 331(1), 331(1). This is the first time doing sumo deadlift. I think this movement is easier on my hip than a regular dead lift but I still have a ways to go to get my strength back in this area.

S&C:Rx'd 9:48-C2B Pull Ups were the crutch of this WOD for me. My kip needs work.
Zach Rusk
on Wednesday, March 21, 2012 at 08:21 am
Similar Lifts
Why are we doing such similar olympic lifts two days in a row with snatches yesterday and clean & jerk today?
Wouter M
on Wednesday, March 21, 2012 at 08:26 am
S&C
100 pnd clean & jerk
20 kg dumbell
13.42
Daniel Smith
on Wednesday, March 21, 2012 at 08:35 am
Run/3s
Body feels pretty warn out from yesterday's bike ride and WOD. Ran the track this morning and did 6X400's each interval was a good time
1st 400 was 1:15, 2nd 1:12, 3rd 1:13, 4th 1:13, and last but not least 1:14. I was pleased with these times!! New goal is to get 1:10 or under! 1 mile warm up and 1 mile cool down. Let's see how my body feel for these clean and jerks. Maybe throw in some burpees for the heck of it haha
Kaitlin
on Wednesday, March 21, 2012 at 09:00 am
RE: Similar Lifts
Zach-- It's not a not a bad thing to have similar work.
Brian
on Wednesday, March 21, 2012 at 12:38 pm
Clean and Jerk
Are the Clean & Jerks a full squat clean and jerk or just a power clean and jerk?
O.T. Ingram
on Wednesday, March 21, 2012 at 01:00 pm
S&C as RX'd
7:36 forearms a'burnin.
Bill Curcio
on Wednesday, March 21, 2012 at 02:16 pm
Ironman training
Even if I'm training do I want to keep the training sessions as posted to scale?
Daniel Smith
on Wednesday, March 21, 2012 at 02:51 pm
WOD
Man are my legs toast not to mention my shoulders. New dead lift PR was able to dead lift 235 three times!! Clean and jerk was 95 pounds and my pull ups were assisted bc my shoulders were dead from yesterday WOD. Over time was 15:32 not real fast I really wanted good form on clean and jerk plus that weight was a little heavy haha. Looking forward to tomorrow off and rest.
Kaitlin
on Wednesday, March 21, 2012 at 03:56 pm
RE:Clean and Jerk
Brian-- Full clean
Brad Williams
on Wednesday, March 21, 2012 at 04:48 pm
3/21/12 WOD
Intervals on the bike this morning. 45 seconds for each. No S&C today because of Parent-Teacher Conferences at school this afternoon.
Rest day tomorrow. Feel really fresh and recovered and would like to do the S&C tomorrow, but not knowing what this Alpha Competition is going to be like will keep me to a rest day tomorrow. I feel like I'm losing fitness, but I know this will make me stronger in the long run.
Delfin Neves
on Wednesday, March 21, 2012 at 04:54 pm
WOD
ME Sumo: 6x135; 5x225; 3x295; 1x345

WOD: 16:10 w/ DB vice KB
C&J were a time suck, as much on the way down as repping them up.
Chad Brinkley
on Wednesday, March 21, 2012 at 05:18 pm
Swim WOD
I did the 3 Sport SWIM WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 10x50 with 2:00 Rest (39; 39; 40; 40; 38; 39; 40; 40; 41; 40); 600 Cool Down (Freestyle)

Local S&C WOD at the box this evening: 15 minute AMRAP of [6 Thrusters @115, 9 Pull Ups, 12 Stick Jumps @24"] followed immediately (no rest) by 3 minute AMRAP of KB Swings @55 [6 rounds + 45 KB Swings]
Alan Pamayo
on Wednesday, March 21, 2012 at 05:23 pm
ME Sumo Deadlift (5x2): 255, 295, 315, 335, 355

S&C WOD as RX'd: 8:55
Bryan
on Wednesday, March 21, 2012 at 06:23 pm
WOD Results
ME Sumo DL: 135x5, 225x3, 315x1, 335x1, 350x1 (Previous 1RM), 355x1 (1RM). Felt awesome. Hamstrings sore before workout too

S&C: 9:40. Wore myself out on the deadlifts but felt great doing it.
O.T. Ingram
on Wednesday, March 21, 2012 at 07:47 pm
S&C as RX'd
7:36 forearms a'burnin.
VitekFire
on Thursday, March 22, 2012 at 08:31 am
WOD Results
Strength:
ME:315x2,365x2,385x2,405x1,425x1

S&C WOD
6:36 RX'd
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