W.O.D.: E Short Intervals Day 1 Week 3

STRENGTH:

DE: Back Squat 12 sets of 2 reps @ 65% of 1RM 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:

Run 400m

15 Pull-ups

12 Burpees

Post rounds to comments.


ENDURANCE WOD:

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

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 15 x (25m TT, 25m Easy)

Bike (TUE): 8 x 1/4M TT, spin/rest 2:00

Run (TUE): 4 x 400m, rest 90 seconds, hold splits within 2-3 seconds

C2 Row (TUE): 4 x 500m, rest 90 seconds, hold splits within 2-3 seconds

Ruck (TUE): 10 x 400m at fastest possible pace with 35# ruck or vest (this is not a ruck-run), rest 90 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15 x (25m TT, 25m Easy)

Bike (WED): 8 x 1/4M TT, spin/rest 2:00

Run (TUE): 6 x 400m, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.


CrossFit Endurance Seminar, CrossFit TakeOver, Virginia Beach, VA

CrossFit Endurance Seminar, The Cell CrossFit Endurance, Perth, Australia

CrossFit Endurance Seminar, Yankee CrossFit, Farmington, CT


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Comments (35)

Chris
on Monday, April 16, 2012 at 05:58 am
squats at 125#
3 rounds + 400 m
Brad
on Monday, April 16, 2012 at 07:01 am
120416
DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 0:45
120lbs
CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 15:00 of:
Run 400m
15 Pull-ups
12 Burpees
3 rounds completed
Martin
on Monday, April 16, 2012 at 11:00 am
CFE Seminar at CTO
Wonderful weekend where I have learn of lot and met fantastic people. Thanks to Marc and Adam and CTO. Well worth my trip from Canada!
Mike
on Monday, April 16, 2012 at 11:10 am
Workouts and a question
Back squats 65% 225 for 12 doubles
Wod- 3 rounds completed
I'm doing my first triathlon in a few months and have been following this site for about 6 months, and advice on the triathlon since I've never done on before. Any help is appreciated
1fitmom4life
on Monday, April 16, 2012 at 11:17 am
Today's WOD
Strength: Don't have a rack for my back squat, so I did deadlifts.

DL = 100lbs

CFE Strength & Conditions = 3rds + 200m
Zach O
on Monday, April 16, 2012 at 11:26 am
Monday 04162012
12 x 2 @ 185
then...
3 rounds + 400m
then rest...
SS Swim: times N/A
Sam
on Monday, April 16, 2012 at 12:38 pm
3s Bike
Just looking for some clarification on the bike workout, when it says spin/rest 2mins does this mean your1/4m TT and rest are all in that 2mins?

Ie - 30sec 1/4 mile, 1min 30 rest.....then next set?

Or just 30sec 1/4 mile, the 2min rest....then next set.

Thanks Sam
Bill Curcio
on Monday, April 16, 2012 at 12:58 pm
CFE & Ironman training
I am doing a 1/2 ironman in June and full ironman in August. My problem is I am not recovering from the endurance wod's and S&C wod's or one suffers.
Should I scale done the strength wod's as my races get closer?
StacyF
on Monday, April 16, 2012 at 01:34 pm
Mike and Bill
I have 3 triathlons in the books for the season so far. I am training for one on the 28th and Ironman Kansas on June 9. I have been doing Crossfit for 4 years but not CFE. This is the first season. I have had to back off on the S&C WODS because I was not recovering as well as I would like either. I still do the strength work but at the most 3 S&C WODS a week. Since my volume on the EWODs is higher to prepare for Ironman distance, something, for me, had to give. I also needed to test out new nutrition for racing and time out training is required to test it. Last year, I did a half and full back to back with 5 weeks between. Be very careful doing that. I went into the full overtrained. Track your metrics and pay attention to them. I didn't; I suffered. Now, I have to go back to Mexico and do the race again as retribution - expensive retribution.

Mike - my advice on triathlon, without knowing what distance you are training for, is practice transition. I cannot tell you how many times I have forgotten my sunglasses, put my helmet on backwards - pointy end always in the back, forgot to take my Garmin off my bike for the run, racked myself jumping on or off the bike, baked a cake there for how long I was there, or other stupid stuff that someone, I promise you, will get on film. Don't be me; practice transition.
Sean G
on Monday, April 16, 2012 at 01:39 pm
Pull-ups question
Since I can not do 15 pull-ups straight yet how should I go about doing this WOD? Should I use it as a MET-CON and use a band to keep me going longer, or should I break it into sets with breaks?
Ben
on Monday, April 16, 2012 at 01:57 pm
Killed the S&C
Felt great today!!! Back squats 2@185
S&C 4 rds + 400m + 5 pull ups.

Yesterday row 8k in 31:09
Chris
on Monday, April 16, 2012 at 01:59 pm
Reponse to Mike
Hi, Mike: I've completed a sprint-distance tri and am going for my first Olympic in July. What's your distance for this first one? First and foremost piece of advice--have fun!
Kaitlin
on Monday, April 16, 2012 at 02:21 pm
RE:Pull-ups question
Sean-- You can use a band for pull ups. You could do as many as you can without a band then use the band to finish the 15.
j
on Monday, April 16, 2012 at 02:22 pm
WOD
Mad Cow Squats, Week 4, Mon 5x5
155/195/245/275/315

WOD RXd
4 Rnds+325m
Kole Trickle
on Monday, April 16, 2012 at 03:01 pm
Strength and S&C WOD
Strength
185 lb back squat (went light today due to upcoming competition)

S&C WOD
3 rds+ 400m and 15 PU
O.T. Ingram
on Monday, April 16, 2012 at 03:20 pm
As close to RX'd as possible w/ ruck
I did 10x4 minutes on and 90 seconds off because it was how i could most accurately measure my intervals. The total distance was 2.79 miles plust the slow arduous walk back using various inclining and declining trails.

Strength #225
S/C 4 rds 17 seconds of run at 10 mph
Brad Williams
on Monday, April 16, 2012 at 03:56 pm
4/16/12 WOD
Strength & Conditioning only today. Legs are still kinda tight from 13.1 Race Sat. 185lbs. for Squats and did the Crossfit Mainsite WOD from Saturday since I wanna hold off the running for a few days. 10-1 reps of Kip Pull-Ups, 20 inch Box Jumps, and GHD Sit-Ups- 8:44 minutes. Mobility rest of day. Feel pretty good and will back on track tomorrow.
Charlie Douthwaite
on Monday, April 16, 2012 at 04:24 pm
Rs: Triathlon
Mike,

This will be my second tri season, and Ivan definitely offer some helpful tips. It's really important to practice setting up your transition area, and get the switches dialed in. It takes a lot of work to shave seconds off the swim bike run, but it's basically free speed if you can streamline your transitions.

If your going to be doing a longer distance course practice your race day nutrition and get it dialed in the sooner the better i.e. before/during tempo efforts.

I think the most important thing is to just have fun out there!
Daniel Smith
on Monday, April 16, 2012 at 04:38 pm
@ StacyF
Hey long time not post...... how is the tri season going?? Good advice by the way, i can relate to the recovery problems. I also have recently reduced my Strength to four time a week rather than 6 or 7 hah... tapering down for an easy fun sprint tri in Claremore! Good to see your post and all Godbless!
Mike
on Monday, April 16, 2012 at 04:53 pm
Triathlon Re: chris and stacy
I am doing a sprint triathlon (440m swim, 20k bike, and a 5k run) in July, I've never competed in any sort of race I've been doing crossfit for the last few years and decided to change it up.
Charlie Douthwaite
on Monday, April 16, 2012 at 05:03 pm
Rs: Triathlon
Mike,

This will be my second tri season, and Ivan definitely offer some helpful tips. It's really important to practice setting up your transition area, and get the switches dialed in. It takes a lot of work to shave seconds off the swim bike run, but it's basically free speed if you can streamline your transitions.

If your going to be doing a longer distance course practice your race day nutrition and get it dialed in the sooner the better i.e. before/during tempo efforts.

I think the most important thing is to just have fun out there!
bsimon
on Monday, April 16, 2012 at 05:09 pm
3s run
3s run; 1:45;1:41;1:45,1:46,1:45,1:41

DE Power clean work this AM at the box, plus Cindy. 12 & 2/3 rounds + 4 squats
Callum
on Monday, April 16, 2012 at 05:41 pm
3 Rounds and 400m Run

I have been doing strict pull ups only (so no flicking / kipping). I was wondering what everyone else out there did? Are kipping pull-ups the norm for WODs like this, or does everyone do strict pull ups?
Chad Brinkley
on Monday, April 16, 2012 at 06:01 pm
Run WOD
I did the three sport Run WOD today: 800 Warm Up + Drills; 6x400 with 90 seconds rest (times were 85, 85, 86, 85, 84, 85); 800 Cool Down.

Strength and Conditioning at the local box this morning:
Strength: Linear progression
Front Squat 5x5 @145
Deadlift 5x5 @275
Shoulder Press 5 at 100, 4 at 100, 5x3 at 95
Melted down a little on the shoulder press...

Conditioning: 5 rounds for time of 5 Hang Squat Cleans @85, 1 Jumping Muscle Up and 6 Ring Dips, 9 Chest to Bar Pull Ups, 11 Deadlift at 165 (Body Weight). Time was 17:42 (The Jumping Muscle Up was a way of scaling strict muscle ups which I can't do yet).
ManfredM
on Monday, April 16, 2012 at 06:03 pm
CF WOD
115# for strength

3 rounds for the S&C WOD

@Mike: I did the Desert Tri in La Quinta this past March following CFE and shaved 5.5 minutes off my time from last year. This regimen is the truth.

I have an olympic distance (ITU) in San Diego here in a few weeks and then Vineman 70.3 in July. However, I'll probably back down to the 3 strength & S&C WODS/week to get the 2 rounds of bike/swim/run each week. Would love to get in the extra S&C WODS but with work, house, girlfriend, etc...it is tough to get everything in.
Tod
on Monday, April 16, 2012 at 06:46 pm
Strength: 12x2@195#
WOD: as Rx'd 5.3 rounds
END:as Rx'd Total time 16:50 (wish I had timed just the 25's)
Amelia
on Monday, April 16, 2012 at 06:51 pm
WOD
Subbed 500m row for run as legs not signaling ready for impact of hard run yet...3 rounds + 500m. Have the Brooks Pure Flow to test out on the track tomorrow...love 400s!!
Bryan
on Monday, April 16, 2012 at 06:52 pm
WOD Results
S&C: 4 rounds + 15 seconds left but stopped because I was smoked.
Van
on Monday, April 16, 2012 at 06:53 pm
Strength: 185
S&C: 3 rounds + 400, 15 & 4
Swim: 12 rounds on 1:15. All TTs were @ about 20" +/- 2".
Robert
on Monday, April 16, 2012 at 07:12 pm
4/16/12
DE Back Squat: 12x2 at 185.
S&C WOD: 3 rounds + 400m.

Callum: I personally use kipping pull-ups in WODs and strict for strength work (weighted or unweighted).
Brett Dean
on Monday, April 16, 2012 at 07:14 pm
WOD
Strength: 165 pounds
S&C: 3 rounds + 6 Pull-ups
Jake Fisher
on Monday, April 16, 2012 at 07:20 pm
Daily Results
STRENGTH: Back Squats (DE) 180#
130# on the bar, 50# of bands; 12 sets of 2 reps on 45s. The focus was going down fast & "exploding out of the hole" - SPEED! ELASTICITY! FUN!

WOD - Rx'd 5 Rounds + 400m
>> had some dizzy spells come into play from Round 3-5 on the pullups (only the pullups); runs felt good.

No 3S/SWIM >> No access to a pool right now & LIFE has gotten in the way ;) Nearly a 12 hr day in the lab today.
Callum
on Monday, April 16, 2012 at 07:32 pm
Thanks Robert. I think I should learn the kipping pull-up just to keep the tempo up during WODs - it really slows things down otherwise.
D Craig
on Wednesday, April 18, 2012 at 07:27 am
CFE S&C WOD
I have had to take a break because of a shoulder injury. Slowly trying to get back into it while the shoulder heals

DE Back Squat: 235

Had to do the burpees without the pushup because of the shoulder.

3 rounds
Eugene
on Thursday, April 19, 2012 at 11:00 am
CFE S&C WOD
DE Back Squat 235

5 Rds - Rxd
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