W.O.D.: E Short Intervals Mid Week 1

STRENGTH:

ME: Push Press

Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 8:00 of:

7 Push Presses, 115/75 pounds

9 Unbroken Toes-to-bar

12 Unbroken KB Swings, 2 pood/1.5 pood

*5 burpee penalty on-the-spot each time an athlete breaks a set of T2B or KB swings.

Post rounds and penalties to comments.


ENDURANCE WOD:

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

"Sport (DAY)" refers to when a workout is programmed to be performed during the week. See the FAQ for a sample week for your template (SS or 3S).

Note: Ensure you are keeping your splits within the listed deviation range ("hold within"). If you're struggling to hold splits, then back off on the speed to improve PACING.

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Ruck (TUE): 6 x 400m @ 14:00 pace/mi with 35 pound ruck or vest (this is not a ruck run, stick to the pace)

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (25m/y + 50m/y + 75m/y), work:rest 1:1

Bike (WED): 8 x 1/4M, rest 1:00, hold splits within 2-3 seconds or foul

Run (TUE): 8 x 200m, rest 1:00, hold splits within 2-3 seconds or foul

*Foul: 25 lateral burpees to be completed at conclusion of interval workout

*All 8 splits must be within 2-3 seconds of each other.

Post sport and times to comments.


Whiteboard Wednesday


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Comments (30)

Chad Brinkley
on Tuesday, April 03, 2012 at 06:09 pm
Swim WOD
I did the three sport swim WOD on Tuesday. Short Tosh: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 3x (25,50,75) (20, 44,1:09/20, 44, 1:07/20, 43, 1:06); 400 Cool Down (Freestyle) + Mobility

S&C at the local box on Tuesday afternoon:
Strength: 5x5 Overhead Squat (65, 75, 85, 95, 105)
Conditioning: 4 rounds for time of [400 Row, 10 OHS @95, 20 Dynamic Box Jumps 12", 50' Sled Pull with 225 LB, 3 15' Rope Ascents] (Time was 25:46)
Dave
on Tuesday, April 03, 2012 at 07:18 pm
Ruck WOD
So some clarification please. For single sport, do we choose to do either the short Tosh or Ruck, or both?
Nick W
on Tuesday, April 03, 2012 at 07:30 pm
Working Ruck into 3S
I'm digging this ruck work. I can't wait to do something with a ruck on that isn't run X miles in this time frame mentality.

So for the 3S can I just substitute the bike work every week with ruck work, from the SS, for that half of the week. Treating it and running as two completely seperate sports or will I need to replace a run workout and just forego the bike day all together? Just looking for a little imput trying to keep the the weekly energy expenditure in line.

This website is amazing by the way. I appreciate all the stuff that you put up here weekly.
Jake Fisher
on Tuesday, April 03, 2012 at 08:39 pm
jmac knows his shiz!
Hey, 3S athletes, listen to JMac! He knows his stuff.

I don't know if JMac said these things when the volume took a dive in the video, but 3S athletes have a ton to balance ... Trust me, I know! I AM ONE! (XTERRA Triathlete)

One thing to consider in your programming (as you personalize it), if you're a 3S athlete, just because CFE posts 5 CF WODs/weekly, you don't have to do ALL of them. Generally speaking, and speaking from experience; THAT'S A LOT OF INTENSITY on top of your 3 disciplines. If you're killing your intervals & WODs throughout the week, consider dropping the CF WOD on Saturday and just focus on the TT when it's posted.

None of the training we do with CFE works unless we adequately RECOVER.

Nutrition is vital as well.

Thanks for bring it home again, JMac!
Alan Pamayo
on Wednesday, April 04, 2012 at 03:41 am
Endurance Row:
28, 54, 1:56
28, 56, 1:49
26, 55, 1:52

Decided on rowing to let my right leg rest and not run on it.
1fitmom4life
on Wednesday, April 04, 2012 at 04:08 am
YT vids
Thank you SO much for the YT vids. As a newbie, they've clarified several areas that I wasn't sure about. Thx for all you do!
Nick W
on Wednesday, April 04, 2012 at 05:28 am
Working Ruck into 3S
I'm digging this ruck work. I can't wait to do something with a ruck on that isn't run X miles in this time frame mentality.

So for the 3S can I just substitute the bike work every week with ruck work, from the SS, for that half of the week. Treating it and running as two completely seperate sports or will I need to replace a run workout and just forego the bike day all together? Just looking for a little imput trying to keep the the weekly energy expenditure in line.

This website is amazing by the way. I appreciate all the stuff that you put up here weekly.
rksutt
on Wednesday, April 04, 2012 at 05:44 am
Whiteboard Wednesday
Great whiteboard. Unfortunately, it sounds like something happened to the mic at the end and I couldn't hear the last 30 secs of JMac's wisdom. Can anyone post what he said?
DRod
on Wednesday, April 04, 2012 at 07:52 am
GPS, Foot Pod or Track?
What do you guys/gals use for measurement of distance?

I just finished the SS run and I normally use my foot pod (Garmin) for the short intervals but today I decided to use the GPS instead. The distances were a little farther with the GPS. I'm not sure if my foot pod is inaccurate or the GPS. I understand there is a slight delay on the GPS especially on shorter intervals where the GPS is playing "catch up". Not sure what to think of this but was wondering what everyone prefers and why. Thanks for any input.
jmac
on Wednesday, April 04, 2012 at 08:37 am
RE: working ruck into 3S
Nick, if you're a 3S athlete (triathlete), then don't utilize the ruck workout. I'm not programming the volume or intensity of the ruck work to fall in line with 3S at all, so mixing them up can jeopardize recovery, especially since 3S has enough to balance as it is.

Now if you're a military athlete and need run and ruck or run/ruck and swim, what you can do is simply choose each week to do 2 sports - rotate out the one you're strongest at to focus on the weakest link (which for a lot of people is usually rucking or swimming).
jmac
on Wednesday, April 04, 2012 at 08:40 am
RE whiteboard wednesday
To be honest I have NO clue what happened to the mic at the end of the video (my hand wasn't covering it, I know that).

Basically, in regards to the 3S template, you don't HAVE to do 2 workouts per sport per week. If you need to reduce it down to one, then do so.

The key is taking some ownership of the 3S template because all triathletes have different needs, focuses, etc. That will allow the athlete to make the template more specific to their own needs. (Ask Jake can attest to)
Wouter M
on Wednesday, April 04, 2012 at 10:29 am
S&C
Scaled PP to 95 pnds, KB sub for 20 kg dumbell
3 rnds And 5 PP
1fitmom4life
on Wednesday, April 04, 2012 at 11:23 am
WOD
Strength - we did strength at my box today:

Shoulder Press: 1 rep x 5 - 75, 85, 90, 95, 105
Push Press: 3 reps x 5 - 95, 105, 110, 115, 120
Push Jerk: 5 reps x 5 - 100, 100, 105, 105, 105

CFE Strength & Conditioning - 3 rds, plus 7 pp and 8 t2b

pp = 75lbs
kb = 35lbs
Dangerous Brian
on Wednesday, April 04, 2012 at 11:40 am
Alphabet soup
Hey guys and gals, I understand now we're into the E cycle, I'm still not sure what the difference between A/B/C/D/E is, are they designed for different race distances? I've checked FAQ and legend, am i missing something?
Nick W
on Wednesday, April 04, 2012 at 11:42 am
Military Athlete
JMAC,

I'm not a tri guy, I'm a military athlete. Since the swimming is my weak point I should switch up between the ruck and the run SS every other week but keep the swim every week?
Kaitlin
on Wednesday, April 04, 2012 at 11:55 am
RE:Alphabet soup
Brian-- The letter of the cycle signifies a different cycle. Some are 8 weeks, some are 12 weeks, some may be a different number of weeks.
The cycles are so if an athlete or a coach wants to plan out X number of weeks prior to a race they can use one of the cycles to do so. Some want to have X number of weeks prior to a race planned out and not wait for the wods to post each day. The athlete or coach can use one of the cycles or a combination of the cycles to have their training planned out beforehand.
SF
on Wednesday, April 04, 2012 at 12:02 pm
GPS, Foot Pod or Track?
The foot pod with the Garmin is an estimate based on your stride. The GPS is accurate.
Stephanie RVC
on Wednesday, April 04, 2012 at 02:23 pm
April 4, 2012
8 AMRAP RX (no burpees required:)

5 plus 4 PP
Daniel Smith
on Wednesday, April 04, 2012 at 02:32 pm
RestDay
I decided to take a rest day today because i needed to study for a test. Pretty good rest day so far, looking forward to tomorrow WOD
Brad Williams
on Wednesday, April 04, 2012 at 04:00 pm
4/4/12 WOD
Intervals on the bike this morning. 45 seconds for each set since I was on the trainer. Got in some base time after. Got outta school early with no staff meeting again today so I got the S&C WOD in. 105lb. Push-Press, Russian Height for KB Swings-
5 sets+Push Presses and 6 T2B. Had two burpee penalties in there too. PRetty good day today. Full rest tomorrow leading into Spring Break from school.
Chad Brinkley
on Wednesday, April 04, 2012 at 04:35 pm
Bike WOD
I did the three sport Bike WOD this afternoon:
5:00 Warm Up; 8x 1/4 MIle with 1:00 Rest (Times were between 32 and 35 seconds for all intervals except the last one; Last one was 36 seconds); 8:00 Cool Down followed by the 25 Burpee foul.

I did the local S&C WOD this morning:
Strength: 5x75' Band Resisted Sprints
Skill: 10 MInutes of Muscle Up Skill Work
Conditioning: 4 rounds for time of 30 Walking Lunges, 25 Abmat Situps, 20 KB Swings @55, 15 Ring Rows, 10 Burpees. Time was 16:47 RX.

Looking forward to a rest day tomorrow. I think I need a full day off this week to recover properly. I am trying to get better about resting but it is damn hard to convince myself that it is necessary.
MattG
on Wednesday, April 04, 2012 at 05:42 pm
WOD
Push press- worked up to 3x2-135lbs
S&C WOD- 3 rnds + 7 pp and 5 T2B... Scaled pp to 88 lbs.

I've been following the wods for a few weeks now guess I will start posting
Tod
on Wednesday, April 04, 2012 at 06:02 pm
ME: 170#
S&C: As rx'd 4.3 rnds
End: Bike all in 34-37 secs
Robert
on Wednesday, April 04, 2012 at 06:45 pm
4/4/12
ME Push Press: 135-145-155-165-175-185
S&C WOD (Rx): 3 rounds + 7 push press. No burpees.
Alan Pamayo
on Wednesday, April 04, 2012 at 07:10 pm
ME Push Press 2RM: 135, 155, 175, 195 (F on #2), 195

WOD as RX'd: 4 Rounds even.
Jake Fisher
on Wednesday, April 04, 2012 at 08:37 pm
Daily Results
STRENGTH: Push Press (ME) 160#
95(4)-95(4)-115(4)-125(2)-135(2)-155(2)-165FF-160, I've been stuck at 160# since 01-Nov-2011, I might need some DE work here.

CFE/WOD: 4 Rounds Rx'd, ALL Unbroken!

I got out my old mtbike & did some urban trail sprints tonight:
8 x 1/4M with 1:00 RI, hold 2-3s
0:30-29-28-29-29-28-28-28

BED TiME!!!
Manfred M
on Wednesday, April 04, 2012 at 10:27 pm
ME Push Press: 155lbs...almost hit 165 but couldn't pull the trigger.

CFE WOD RX'd: 5 rounds @95lb push press and 55lb KB. Hiccuped on last round of KBs. 5 burpee penalty taken right after the WOD.
@Kaitlin, jmac, and Jake Fisher: Thanks for the notes re adjustments for triathletes on this CFE regimen.
DRod
on Thursday, April 05, 2012 at 12:34 am
WOD
ME x2: 135, 155, 165, 175, 185

S&C: Rx'd 4 rounds + all push presses. All unbroken.

Felt good to give the legs a little break.
Schwab
on Thursday, April 05, 2012 at 06:24 am
Crossfit mainsite wod: 30 reps of squat clean and jerk @ 11:55 then:

CFE wod
3 rds + 7 pp unbroken rx'd
Amelia
on Thursday, April 05, 2012 at 11:45 am
3S Bike
Had to use spin bike so did 8x 50 seconds trying to keep same cadence, counting every right foot down stroke

88/90/90/90/88/90/88/88

Hoping to bike outside for the LI
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