W.O.D.: E Long Intervals Day 1 Week 2

STRENGTH:

DE: Push Press 12 sets of 2 reps @ 55% on 0:45

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 15:00 of:

Row 1000m

12 Thrusters, 95/65

15 Burpees

Post rounds to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform S&C Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3 x (50m/y + 100m/y + 200m/y)

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

Run (TUE): 3 x (200m + 400m + 600m)

C2 Row (TUE): 3 x (250m + 500m + 750m)

Ruck (TUE): 3 x 1M with 35# ruck or vest, fastest possible pace, rest 3:00 (this is NOT a ruck-run)

Work:Rest 1:1 on Run, Bike, Swim, and C2. Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (50m/y + 100m/y + 200m/y)

Bike (WED): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x 1200m, rest 2:00, hold splits within 3-5 seconds

Work:Rest 1:1 on Swim and Bike. Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post sport and times to comments.



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Comments (31)

Erika Baker
on Sunday, April 08, 2012 at 06:36 pm
Best way to spend the Easter weekend
The Crossfit Endurance Seminar rocked! Lots of helpful, applicable information. Thanks!
Garcia
on Sunday, April 08, 2012 at 08:08 pm
Guess I didn't get the memo to wear black...
O.T. Ingram
on Monday, April 09, 2012 at 04:57 am
Strength & Conditioning
2 sets plus 15 inverted rows

I did 100 inverted rows instead of the row. Is that a good substitution?
Brad Williams
on Monday, April 09, 2012 at 05:34 am
4/9/12 WOD
Strength & conditioning only today. 85lbs. for the Push-Press. 15 min. AMRAP- 80lbs. for the Thruster. 2 sets+671 meters. That was grueling. Martian 1/2 Marathon Saturday. My take it as a workout and do 3 x 5K intervals to make it go faster. It will be fun none-the-less.
Nick
on Monday, April 09, 2012 at 06:00 am
Ruck
So I was watching whiteboard wednesday about the new rucking WOD's. Besides the weight vest and the pace is there anything different between rucking and running? Is there any difference in form? I'm getting ready for a Tough Mudder and thought I wold incorporate a ruck or 2 a week. Thanks!
Kieran
on Monday, April 09, 2012 at 08:47 am
spin or rest?
On Wednesday's bike, should we take full rest or spin between pickups? or is it our choice?
Simon
on Monday, April 09, 2012 at 08:56 am
WOD as rx'd. 2rnds plus 300mtrs.
Scott S
on Monday, April 09, 2012 at 09:43 am
April 9/12 WOD
75# push press
2 sets completed
great workout
Daniel Smith
on Monday, April 09, 2012 at 10:20 am
Sub
What's a good sub for the row?? No access to a row machine
Kole Trickle
on Monday, April 09, 2012 at 10:32 am
Strength and S&C WOD
Strength:
95lb Push press
S&C WOD
2 rds +250m row
thrusters went light with 65lbs
Mike
on Monday, April 09, 2012 at 10:33 am
Strength and S/C
135 for 12 doubles, rower s broken so subbed 800 meter run for row 2 rounds plus 3 thrusters
Kaitlin
on Monday, April 09, 2012 at 10:50 am
RE:Sub
Daniel--
You can run if you don't have access to a rower. Subtract 25 meters for each 100 on the row.
Robert
on Monday, April 09, 2012 at 10:59 am
4/9/12
DE push press: 95 (sets 1-4); 100 (sets 5-8); 105 (sets 9-12)

S&C WOD: sub 800m run for 1K row. Otherwise as Rx. 2 rounds even.
Jake
on Monday, April 09, 2012 at 11:15 am
Strength and S/C
110lb Push Press
S&C Wod Rx'd
2rds + 550m row
Dan H
on Monday, April 09, 2012 at 11:39 am
Fort Collins Seminar
Garcia - you didn't get the memo? Black is the new black :)

Great time at the seminar at CrossFit North Fort Collins. Great hosts, great crew, lots of learnin' going on. And thanks for introducing me to the 60/40 at Big Al's.
Chad Bakken
on Monday, April 09, 2012 at 02:05 pm
S&C WOD
2 rounds + 450 meters
Markiss
on Monday, April 09, 2012 at 02:34 pm
Fixed on the fly
Strength portion went well. S&C: I subbed for 800m run because our gym doesn't have a rower. Somebody took my rack so I had to set up a different rack for thrusters when I got over there! I got 2 rounds + 500m, but should have gotten the full 800m had things gone right!! Oh well . . .
Matt
on Monday, April 09, 2012 at 03:56 pm
S&C WOD
2 rnds+ 344 m row, scaled the thrusters to 75 lbs.

I have a question about the Strength WOD, can someone explain what it means by 50%, 45 sec on? Thanks
Tdog aka Okie Trev
on Monday, April 09, 2012 at 04:38 pm
LI Day 1 Week 2
Strengh @ 95#
WOD: 2 rds +435m
Swim: (40s,1:34,3:18),(40s,1:35,3:26),(40s,1:31,3:20)
The life guard came to check on me after the last one, HA!
Robert
on Monday, April 09, 2012 at 04:57 pm
Response to Matt
"55%" is 55% of your push press max. If your one-rep max is 155, you would use 85 lb. for today. 45 sec. refers to the amount of rest between sets of 2: perform one set of 2 at 85, rest 0:45 sec., perform your next set of 2, rest 0:45, and so on. Search for "Westside Barbell dynamic effort" for more info.
Kaitlin
on Monday, April 09, 2012 at 05:03 pm
S&C WOD
On :45 seconds means you have 45 seconds to do the reps and to rest. Each set begins every 45 seconds.
Tod
on Monday, April 09, 2012 at 06:55 pm
Strength: @95#
WOD: 2rnds
Swim: 50's @ 35-40, 100's @ 1:35-1:40 200's @ 3:15-3:20
Matt
on Monday, April 09, 2012 at 07:35 pm
Thanks
Cool thanks guys, got it now
1fitmom4life
on Tuesday, April 10, 2012 at 03:37 am
S&C
1 round + 1k row + 12 thrusters
Jake Fisher
on Tuesday, April 10, 2012 at 06:14 am
Daily Results
Limited Connectivity to the Internets right now, so this is being posted late.

Yesterday was my 30th Birthday too, so... There's that!

30 Birthday Burpees!

STRENGTH Push Press (DE) = 90# Rx'd

CrossFit Lincoln's WOD had an average time domain of 15:00, so I joined in for a brutal chipper:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35 pound
25 Sit-ups
30 Wall ball, 20 pound
3 Rope climb ascents
Rx'd = 13:04, 5th at CFL :D

I figure if the time domains are the same here and at CFL (and if the modalities/weight are similar) I'll do either the CFE or CFL WOD. I will give greater bias CFE always though.

There are heavy deadlifts at CFL today, and post-run that would be awesome. But I saw Diane on the schedule, so I'll do the CFE full prescription today unless a coach here thinks Deadlift 10x2 is a better option. Different stimulus? Might make riding interesting tomorrow.
Delfin Neves
on Tuesday, April 10, 2012 at 08:22 am
WOD
DE PP @ 95#
WOD not done until much later due to rower availability.
As RX'd 2 rounds + 170m w/ 8.5 damper. 1000m takes longer than I thought.
Wouter M
on Tuesday, April 10, 2012 at 10:31 am
S&c
2 rnds + 260 m
75 pnd thruster
Mattenem
on Tuesday, April 10, 2012 at 04:38 pm
Wod as RX 2 rounds 575m
Richard
on Tuesday, April 10, 2012 at 06:30 pm
This was my first CFE workout, and I like it. I spent half a week on a traditional marathon schedule before I realized I needed to get back to my CF roots. Long way to go!

Push press 75#
WOD 2 rounds with 65# thrusters
200m ~0:55
400m ~1:58
600m ~3:02
JamieM
on Monday, April 16, 2012 at 04:18 pm
Push press= 135#
WOD -- 2 rounds
Dave_RMC
on Tuesday, April 24, 2012 at 05:07 am
2 Rounds + 781m (Rx)

Great workout!
Comments are closed for this post.