W.O.D.: E Short Intervals Day 2 Week 2

STRENGTH:

ME: Split Jerk or Push Jerk

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


CFE STRENGTH & CONDITIONING WOD:

Three rounds, each for time, of:

9 Clean & Jerks, 155/105

12 Lateral Burpees

Rest 1:00 between rounds.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Note: "Sport (DAY)" denotes the day a workout is designed to be performed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 10-15 x 50m on 1:00, hold splits within 2-3 seconds

Bike (THU): 10 x 1/4M, spin/rest 90 seconds, hold splits within 2-3 seconds

Run (THU): 10 x 200m, rest 90 seconds, hold splits within 2-3 seconds

C2 Row (THU): 10 x 250m, rest 90 seconds, hold splits within 2-3 seconds

Ruck (THU): 8 x 400m @ fastest possible pace (not a ruck-run) with 40# ruck or vest, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

THU is a full 3S REST DAY.

Choose ONE of the following sports:

Swim (FRI): 10 x 50m on 1:00, hold splits within 2-3 seconds

Bike (SUN or TT): 8 x 1/4M, spin/rest 90 seconds, hold splits within 2-3 seconds

Run (SAT or Tempo): 10 x 200m, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.



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Comments (20)

lewis h
on Friday, April 13, 2012 at 02:00 am
running times
did 10 sets 30-33 secs
Callum
on Friday, April 13, 2012 at 02:13 am
Did the S&C WOD

8 Mins total (1:45, 1:53, 2:22)

However I only did 50kg (not 70 as RX). I am simply not strong enough yet to pull off a 70kg press - does anyone have any tips for getting stronger? should I consider conducting a strength program, like 5x5, in conjunction with the training? Or just keep at it and work at increasing the weight slowly through each WOD?

Any help would be appreciated. Thanks.
Carl S
on Friday, April 13, 2012 at 05:23 am
155/105
I'm pretty new to CFE (doing the S&C + 1 ruck walk and two SS runs a week), so this is my first post here.

Being new to CrossFit in general, I'm scaling down the WOD's quite a lot. I've been wondering about this for a while; when it says "9 Clean and jerks, 155/105", does this mean that even if I scale down the workout, I should do at least 105 lbs? Or does it mean that I scale it down to what ever I find works for me, but it would have to be between 105 and 155 lbs for the workout to be considered as Rx'd? Or is it different loads for Male/female athletes?

Thanks for any help!
MGOD
on Friday, April 13, 2012 at 06:02 am
Max Effort Black Box
Conditioning @155
Round 1- 2:06
Round 2- 2:12
Round 3- 2:24

Question: I realize blending programs to create some super program is usually not a good idea. However, I know you guys would like to see your athletes perform 3 lifts per week as are posted using a conjugate method. I have been using MEBB for quite some time, and am makIng progress with my lifts, is the MEBB template ok to used with CFE Conditoning workouts and intervals. I assume yes, but thought I would ask.
Kaitlin
on Friday, April 13, 2012 at 06:16 am
RE:155/105
Carl-- The weights listed are male/female weights. Scale as needed technique is first priority. Use a weight that allows you maintain the quality of the movement. Your strength will come as this is a new element to your training.
Brad Williams
on Friday, April 13, 2012 at 06:33 am
4/13/12 WOD
Interval swim this AM at 1:20. 52,52,50,52,52,53,51,53,52,52. Did some form drills for warm-up and cool-down. Strength recovery after. Martian Invasion of Races 1/2 Marathon tomorrow! Gonna give my best effort with this one because the conditions aren't looking good. Rain and 10-20mph winds on a rolling course. But, my goal was to get some early season long runs in so that I would better prepared for this and have better endurance for my Sprint Triathlons. But I'm looking forward to competing tomorrow because it will be fun.
MGOD
on Friday, April 13, 2012 at 06:58 am
Max Effort Black Box
Conditioning @155
Round 1- 2:06
Round 2- 2:12
Round 3- 2:24

Question: I realize blending programs to create some super program is usually not a good idea. However, I know you guys would like to see your athletes perform 3 lifts per week as are posted using a conjugate method. I have been using MEBB for quite some time, and am makIng progress with my lifts, is the MEBB template ok to used with CFE Conditoning workouts and intervals. I assume yes, but thought I would ask.
DRod
on Friday, April 13, 2012 at 07:05 am
Hungry!
Every 8-12 weeks or so I take a complete week off from training to give the body and mind (and my hip this week) a break. This week happened to be the week I decided to rest (based on several factors) and I am itching to get back to training. One of the greatest benefits I've noticed to taking a week to myself is the desire and hunger to return to training fully rested. I always come back recommitted to my training and my goals. The week off allows me to always stay "fresh" in both mind and body. Additionally, I now have a chance to reflect back on the progress, or lack there of, of the previous 8-12 weeks of training and nutrition and set a course for improvement and goals for the next 8-12 weeks.

I've had several people tell me I am crazy for taking so much time off; and as much as I hate taking a week off, I know I will be a better athlete for it. I will return to training more focused, more driven and rejuvenated. I'm itching to get back! Just a few more days to go.

Just thought I'd share.
Brad
on Friday, April 13, 2012 at 07:09 am
120413
STRENGTH:
ME: Split Jerk or Push Jerk
95(2)-105(2)-115(2)-125(2)-135(1)-145(1)-155(2)-165(f,1)

CFE STRENGTH & CONDITIONING WOD:
Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.
Three rounds, each for time, of:
9 Clean & Jerks, 155/105
12 Lateral Burpees
Rest 1:00 between rounds.
95lbs. 10:17 (1:48,2:46,3:05)
MGOD
on Friday, April 13, 2012 at 07:29 am
Max Effort Black Box
Conditioning @155
Round 1- 2:06
Round 2- 2:12
Round 3- 2:24

Question: I realize blending programs to create some super program is usually not a good idea. However, I know you guys would like to see your athletes perform 3 lifts per week as are posted using a conjugate method. I have been using MEBB for quite some time, and am makIng progress with my lifts, is the MEBB template ok to used with CFE Conditoning workouts and intervals. I assume yes, but thought I would ask.
jmac
on Friday, April 13, 2012 at 08:17 am
mgod
Coach Rut's MEBB is a great template. If you are making progress with your lifts (and your other areas as well), then you're good to go.

Most people don't realize that Coach Rut was the first person to really create a CrossFit "strength-bias" with MEBB way back in '05.
bmack
on Friday, April 13, 2012 at 09:22 am
Rut Rules
Michael Rutherford Rules. Period.
Max J
on Friday, April 13, 2012 at 09:46 am
starting crossfit
Is there any base line strength level I should be at when I start Crossfit? i.e. should be able bench, squat etc. a certain amount so that I can use crossfit most effectively? Because at the moment I'm often unable to do the WOD's at RX'ed weight.
Kaitlin
on Friday, April 13, 2012 at 11:08 am
RE: starting crossfit
Max-- No there is not a baseline strength level you need to start CrossFit. It is ok to scale the weight. Work with your technique for the lifts/skills and mobility. The movement patterns are the first focus and the strength will come as you are working with the skills and have more experience with them.
J
on Friday, April 13, 2012 at 11:41 am
WOD
Mad Cow Squat Program, Week 3, Fri
155x5/195x5/235x5/270x5/320x3/235x8

CFE WOD Rxd
1:55/2:32/2:35
Chad Brinkley
on Friday, April 13, 2012 at 01:47 pm
Swim WOD
Three Sport Swim WOD: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 10x50 on 1:00 (Times were consistently 47-48s); 400 Cool Down (Freestyle)

S&C at the local box:
Strength: Linear Strength Progression
Back Squat 5x5 (170)
Bench Press 5x5 (125, 135, 145, 155, 160)
Power Clean 5x5 (100, 110, 120, 130, 140)

Conditioning: "Randy" 75 Power Snatches @75 LB for time (8:03... not a great time but I got through it slow and strady)
Kieran
on Friday, April 13, 2012 at 03:57 pm
Great episode.
Do you know when you're bringing your paleo race fuel to the public?
If it's not this year, I need to start experimenting with homemade bars or drinks. My body can't handle sugary gels anymore.
Marcel
on Friday, April 13, 2012 at 06:18 pm
200m repeat times:
.42
.50
(had to battle park construction on those first two)
.38
.39
.37
.40
.41
.37
.41
.38

Push Jerk- worked up to 165lbs
S&C: Scaled to 115lbs
Round one- 1:26
Round two- unknown
Round three- 2:45
This killed.
Nate
on Friday, April 13, 2012 at 08:24 pm
Slow yesterday
@135#
2:38, 3;38, 3:44
Jake Fisher
on Saturday, April 14, 2012 at 07:22 am
Daily Results
ANEMIA SUCKS!

STRENGTH: Split Jerk (DE) using 2x 15# bands focusing on speed work & getting under the bar at weights: 65-75-95 doing 2-3 reps on 45s x3 at each weight.

STRENGTH: Split Jerk (ME) 175#
135-155-165-185F-185F-175

WOD @ 135# C&J
2:47-2:30-2:36
>> Nearly passed out several times w/ the barbell overhead. Was a miserable experience.

I've been colitic w/ IBS for about a week now.

Hematocrit = 26%
Hemoglobin = 9g/dL

Celiac's Disease Assays: 3.7 of 5 Positive. Yep, I have Celiac's Disease :(
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