W.O.D.: E Long Intervals Day 1 Week 4

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

Three rounds of:

100 Double Unders

Max Reps of Bench Press @ Body weight

Rest as needed between rounds. Post reps to comments.


ENDURANCE WOD:

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

Single-Sport (SS)

"Lactate Shuttle"

Choose ONE of the following sports:

Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on using 40# ruck or vest; cover as much distance as possible

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 200m on 3:00, hold splits within 3-5 seconds

Bike (WED): 5 x 1M, spin/rest 90 seconds between, hold splits within 3-5 seconds

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances/times to comments.


CrossFit Endurance Seminar, Urban WarFit CrossFit, Scottsdale, AZ

CrossFit Endurance Seminar, CrossFit Hilton Head / Less Miles, More CrossFit Endurance Team, Hilton Head, SC


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Comments (26)

Brad
on Sunday, April 22, 2012 at 08:01 pm
lactate shuttle
What is the intensity during the "on" potions of this workout?
Dk
on Sunday, April 22, 2012 at 08:46 pm
Looking at swim workout- 8 x 200m on 3:00?? I can barely do a 200 in 3:15. Is this correct? How much rest between each 200 is recommended?
styria69
on Sunday, April 22, 2012 at 11:37 pm
my first comment - absolute beginner
made my first W.O.D.
Bench press
1. Round: 66,6 %
2. Round: 75 %
3. Round: 83 %
My body-weight (60 kg) wasn't possible :-(
Will train hard in future!
1fitmom4life
on Monday, April 23, 2012 at 12:28 am
double unders
How many singles should be done for a single du??? I heard its 3:1....just wane to be sure. Thx.
Alan Pamayo
on Monday, April 23, 2012 at 05:27 am
ME Bench Press (first time benching in 6 months due to shoulder injury ... went easy to train perfect form)
5x3: 135, 145, 155, 165, 175

WOD (subbed max push-ups with no break in form):
3:48/21 push ups
(5 min rest)
3:18/18 push ups
(5 min rest)
3:24/15 push ups
Kaitlin
on Monday, April 23, 2012 at 05:40 am
DK--Scale the distance to a distance you are able to complete and have rest to hold each one within the 3-5 sec deviation window and be ready to go on a 3:00 interval. You could scale to 150 if you are able to keep it within the deviation window. If that is too easy go to 175 if 150 is too long scale to 125. Keep the interval at 3:00.
Kaitlin
on Monday, April 23, 2012 at 05:42 am
RE:double unders
Some use a 3:1 ratio, some use a 2:1 ratio.
Mike G-C
on Monday, April 23, 2012 at 05:49 am
Seminar
I had a great time this weekend at the Endurance Seminar at CrossFit Hilton Head. Everyone agreed that you get your money's worth in run analysis and instruction alone. Can't wait for this season's PRs. THANK YOU!
Daniel Smith
on Monday, April 23, 2012 at 07:27 am
CFE Swim
Swim was insane!! Sadly i was not able to do a full 200 meter in 3 minutes but i was able to get in 150 by 2:45. I really focused on form and technique, someone local from the pool helped me on my stroke, apparently i was crossing my arms and my body was doing more work than it should be. So i really worked on my stroke and being strong with each one. Also worked on legs.
Was not able to get all 8 in because even 150 was killer so i completed 6 and worked on my 25 meter sprints. Over all a good work out!!
Ben
on Monday, April 23, 2012 at 08:18 am
Double under sub
Jump tucks are a better sub for DU. 1-1.
Wouter M
on Monday, April 23, 2012 at 12:15 pm
S&C
In 11.51 6:5:5 bench press @ 150 pnds
Daniel Smith
on Monday, April 23, 2012 at 12:35 pm
WOD
Overall time was 11:17. Can use some work on the double unders. Weight was 165 on the bench and threw down 10 on each round. Round 1: 2:52, round 2: 3:33 round 3: 4:41 warm up with some jump rope and Tabata run on the treadmill same with cool down
DougG
on Monday, April 23, 2012 at 01:37 pm
WOD
ME: bench press
5@95, 4@115, 3@135, 1@155, 1@175, 1@185

S&C:
Subbed tuck jumps, bench @ 115
2:10 (15 reps)
2:15 (15 reps)
2:12 (13 reps)
Rest was about 4 mins.
Brad Williams
on Monday, April 23, 2012 at 04:03 pm
4/23/12 WOD
Interval swim this morning. Started out 125m on 3min, but when I found out I was still a little tired from the weekend I dropped it down to 100m on 3 min. and stayed pretty consistent. 2x125- 2:26,2:28. 6x100- 1:59,1:59,1:58,1:59,1:56,1:58 min. Did some strength training after that since I have been neglecting it the past week. Bench Press- 5 sets/5 reps- 150,170,170,175,180lbs. Squats- 5 sets/5 reps- 225,240,240,240,240lbs. Pretty happy with workout today. Still no bike so maybe C2 tomorrow along with S&C.
Jake Fisher
on Monday, April 23, 2012 at 04:17 pm
Daily Results
STRENGTH: Bench (ME) 190# LIFE PR!
135(6)-155(4)-175(2)-185-190, 3# PR - felt like a 1RM too! YIKES!

WOD - 16 Reps
6-5-5, last two set were complete fails. I was pinned under the bar and had tip & ditch the weights (no clips, abmat under the shirt -- it'll save your life if you're by yourself ;) Unfortunately, I was at my box and no one came to help, so there's that ;p

Warm-up WOD:
3RFT
200m Row
200m Run
= 4:10
Jake Frye
on Monday, April 23, 2012 at 04:54 pm
WOD
235 for ME bench - at 10lb PR!

S&C - 10:59 for time with 10-10-9 for my reps for bench at 170
Robert
on Monday, April 23, 2012 at 05:40 pm
4/23/12
ME Bench: 155-165-175-185-195-200
S&C: 2-3-3 reps of bench at 175#

Jake Fisher and Jake Frye: nice work and congrats.
Tom McNatt
on Monday, April 23, 2012 at 05:41 pm
WOD
ME: 2@ 175,175,185,185,180
S&C (Scaled 75%): reps=6,8,5
ENDURANCE: ruck 2km total.
Casey
on Monday, April 23, 2012 at 05:45 pm
welcome styria69
Nice job completing your first WOD! No worries on the BW--the heavier weights will come soon enough.
Amelia
on Monday, April 23, 2012 at 05:53 pm
3S Run
Had to mix it up again.

On treadmill
5' - 0.8 mi
6' - 0.95 mi
7' - 1.1 mi

Definitely prefer track or road.

Did a modified version of S&C WOD from last Wednesday
3 rounds, 30s of Deadlift/HRPU/T2B/SDHP. Hard to remember rep counts! Around 45 total for each round (all exercises)

Hope to swim tomorrow
Delfin Neves
on Monday, April 23, 2012 at 06:25 pm
WOD - M/29/175#/5'5"
No spotter so only went up to 235# on bench. 8x135, 5x185, 3x205, 2x225, 1x235

Subbed tuck jumps for DU, 175# for bench. 10 reps for each again not pushing to my limit with no spotter although the last 10 felt really close.
Brett Dean
on Monday, April 23, 2012 at 07:03 pm
WOD
Strength:
Bench Press, 5x2
155, 185, 190 (PR-2RM), 200(1-F/PR-1RM), 195 (1-F)

S&C:
Subbed in 100 single unders since I don't have those down just yet and wanted to keep my heart rate up. Rested about 3-4 minutes between rounds.
Results: 7, 6, 4
Patrick
on Monday, April 23, 2012 at 07:16 pm
ME: 5-4-3-2-2-2 / 245-265(3)-265-275-280(1)-280(1)

15 below my 1RM

S&C WOD
hit 95 consecutive double unders in the first round. the rest were broken into 20's/40's. Hit 15, 14, and 14 on the bench rounded up to 190.
Andy M
on Monday, April 23, 2012 at 07:27 pm
Just Starting
Runner for most of my life, but doing CF for 3 months now. Looking forward to running again with CFE.
ME Bench Press: 155 lbs
WOD in 10:59 w/30 total reps @ 115 lbs (my body weight is 150).
Got a DU pr of 41 during first set of 100.
neebs
on Monday, April 23, 2012 at 07:59 pm
wod results
Str: 185x5, 225x5, 225x5, 275x3, 275x3, 300x1

WOD: subbed 300 singles for 100 DU. Bw 195# 15-13-12
DRod
on Monday, April 23, 2012 at 08:36 pm
WOD
ME: 2x 185, 205, 215, 225, 235

S&C (BW 173#): 9, 8, 8
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