W.O.D.: E Long Intervals Mid Week 4

STRENGTH:

DE: Back Squat 12 sets of 2 reps @ 60% of 1RM + accommodating resistance on 0:45

Post loads to comments. Rest 5-10 minutes then perform CFE S&C WOD.


CFE STRENGTH & CONDITIONING WOD:

For time:

Row 500m

25 Pistols (per leg)

15 Hang Cleans, 155/105*

Row 250m

20 Pistols (per leg)

10 Hang Cleans, 155/105*

*Games/Regionals Athletes: use heaviest load possible; the RX'd load at Regionals is 225/135.

Post time 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.


Whiteboard Wednesday


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Comments (46)

Daniel Smith
on Tuesday, April 24, 2012 at 06:46 pm
Sub?
ok so i am a little stuck on the 500 meter row and the pistols. what would be a goodsub for those two?? or how can i modify the pistols. Where i train there is not rower so could i run on the tread mill??
tony
on Tuesday, April 24, 2012 at 08:14 pm
Sub?
Daniel - the best sub for the row is the sumo deadlift high pull @ 45# (see the crossfit.com FAQ for a description. If you convert rowing distance to a run then it's usually a 400m run for every 500m row. I think that's on the CFE site somewhere.
Brad
on Tuesday, April 24, 2012 at 08:28 pm
Subs
See crossfit.com FAQ for substitutions
3.6. What if I don't have a rowing machine?
Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

There is no suggested substitution for pistols
Mike
on Wednesday, April 25, 2012 at 01:28 am
WOD + big help needed
Subbed running for rowing (400/200)
Pistols while holding on to a bar
Hang Cleans with 36.5kg (56.5 is PR)

Those pistols were killing me.

++ Help ++ Help ++

I can't do back squats, because I can't get my arms and hands in the right position. I'm not capable of bending my arms backwards as needed, so that my wrists would be straight.

Do you have any suggestions how to get started? It would be really helpful.
Michael Kelly
on Wednesday, April 25, 2012 at 01:36 am
Lactate Shuttle
Was/is the lactate shuttle supposed to be approached as a time trial or as something like intervals with the mcmillan calculator
Adam Thomas
on Wednesday, April 25, 2012 at 04:22 am
Rows/Pistols
Daniel, the sub for rowing is sumo deadlift high pulls. You can youtube that. As far as pistols go, I have ACL issues, so I can't do them. I substitute standard air squats, but double the reps.
Alan Pamayo
on Wednesday, April 25, 2012 at 04:43 am
Endurance Run
Lactate Shuttle (run): .74, .88, & 1.02 miles

TOTAL: 2.64 miles

Paces: 6:45, 6:49, & 6:51 MIN/MILE
Wouter M
on Wednesday, April 25, 2012 at 04:50 am
Video not working & WOD
S&C in 11.15, scaled to 100 pnd HC
DE @120 pnds

Video not working?
Aaron G
on Wednesday, April 25, 2012 at 05:57 am
Missed Swim
So I missed my swim this morning...anyone have a weight workout that would help replace my swim today as I won't be able to get to the pool. Let me know if anyone has any ideas.
Jim B
on Wednesday, April 25, 2012 at 06:12 am
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
7:35 pace about 10-12 seconds faster then 5k pace.
ryan
on Wednesday, April 25, 2012 at 06:27 am
sub
On the main page the sub is sumo high pulls, if you need an example of the ex you can youtube it.
Brad
on Wednesday, April 25, 2012 at 06:55 am
120425
STRENGTH:
DE: Back Squat 12 sets of 2 reps @ 60% of 1RM + accommodating resistance on 0:45 - 120lbs.
CFE STRENGTH & CONDITIONING WOD:
For time:
Row 500m
25 Pistols (per leg)
15 Hang Cleans, 155/105*
Row 250m
20 Pistols (per leg)
10 Hang Cleans, 155/105*
I only finished the first round with 105 lbs in 10 minutes using a post to support me on the pistols. That takes a lot of balance.
jmac
on Wednesday, April 25, 2012 at 07:43 am
RE: WBW
YouTube is being difficult today and decided not to upload the video. Working on fixing it.
Kaitlin
on Wednesday, April 25, 2012 at 07:45 am
RE:WOD + big help needed
www.mobilitywod.com There are several episodes that will address the areas that you need to work on to be able to do.
Kaitlin
on Wednesday, April 25, 2012 at 07:48 am
RE:Lactate Shuttle
Michael-- It is not a time trial.
Dan Schultz
on Wednesday, April 25, 2012 at 08:25 am
Sub Reply
Well it's might be best to take the day off from running, so maybe you could do kb swings instead of rowing. And doing pistols in a doorway or a power rack is a good way to work up to unsupported pistols. You just hold onto the side and help lift yourself up.
JenJ
on Wednesday, April 25, 2012 at 09:04 am
rowing sub
I get that FAQ has a ridiculous amount of sumo deadlift high pulls as the rowing sub, but why replace a monostructural activitiy (cardio) with a weight lifting movement? How much 'damage' is one doing to their training if they sub a run (400m, 200m) for the S&C wod and are a SS runner or 3S athlete?
Eugene
on Wednesday, April 25, 2012 at 09:07 am
Strength and S&C
DE - 60% 1RM 12x2
Went at 215. We don't have real good options for dynamic resistance so left that off and concentrated on speed

500m Row/25 Pistols(R+L)/15 Hang Cleans@155/250m Row/20 Pistols(R+L)/10 Hang Cleans@155
16:43 - Did Hang *Power* Cleans because I didn't write down the workout and figured it was based on the Regional workouts. Full squat clean would have slowed me down
Eugene
on Wednesday, April 25, 2012 at 09:16 am
Rowing & Pistol Sub/Scale
@JenJ - as to the number being ridiculous. How many pulls does it take to do a 500m row? 50 seems pretty reasonable. The amount of force to accelerate the bar seems like it would be similar to the Concept2 Erg as well.
The main problem I see with running as a sub for rowing is the lack of upper body work in the running (yes you use your arms but it's pretty minimal compared to rowing).
@Daniel Smith - For the pistol sub/scale there should be a fair number of videos out there, but holding onto a pole or a band are possibilities. Also sitting back to a box(or a bench) is one of the progressions Carl was showing for the games workouts.
DRod
on Wednesday, April 25, 2012 at 09:24 am
SS Run
.72, .83, .92

Much slower than the last lactate shuttle we did. I was able to hit just over a mile on 7min last time.
Eugene
on Wednesday, April 25, 2012 at 09:45 am
Rowing & Pistol Sub/Scale - 2
@jenJ - I hope you took that the right way. I wasn't trying to be critical, just trying to respond to the issues you raised.
I think the idea is that the load is light enough that it qualifies as basically a monostructural activity and if 35/45 seems like more load than you put on the erg handle then you should use whatever weight seems equivalent to a pull on the rower.
@Daniel Smith - Here's the link to the video posted a couple of days ago
http://www.youtube.com/watch?v=MKyrV5t6HN0&list=PL779B1A559D124CD4&index=2&feature=plpp_video
JenJ
on Wednesday, April 25, 2012 at 10:06 am
Rowing sub
50 would be middle ground - 2:00 500m/avg at 25 SPM. You lose carryover from the recovery - can't gain extra high pulls like you can gain meters. But you also have those people who can rattle off 500m in 1:30 at 30SPM, or the less experienced in 2:15+ with just as high a stroke rate. I see your point re: little upper body work with running, but even when I'm rowing I'm trying to keep my upperbody as relaxed as possible. Sure, I'm pulling on the handle, but I'm not wrenching on it (no grip/rip). I try to keep the work 80/20 legs/arms. Besides, they'll be getting some good work in w/ the hang cleans. If the S&C wod was "Jackie" with 1000m row and I was erg-less, I'd nix the SDHP and run.
Zach O
on Wednesday, April 25, 2012 at 10:34 am
Water based.
Thanks JMAC this helps out a lot. I like CFE and want to continue to use it. However running is my weaker area so Im going to keep swims to 2 per week and keep runs to 3 per week. Thanks again for the response.


WOD: 15:58
Tom Curteis
on Wednesday, April 25, 2012 at 10:43 am
White Board Wednesday Q
Where do you fit in a rest day in that program. Am I better off resting on a CF day or a rucking day? or not having a rest day. Sorry new to CFE.
Enoch Pitzer
on Wednesday, April 25, 2012 at 11:53 am
MTB
Big thanks to JMAC for puting out some great/much needed help on MTB. Great stuff.
Eugene
on Wednesday, April 25, 2012 at 11:57 am
Rowing sub
JenJ, I agree with 90% of what you are saying and of course there is no perfect sub (otherwise it wouldn't be a sub). I think the work on the posterior chain in the back and arms from the SDHP is going to be very similar to the row if executed correctly. This is a lift where you are extending the hips and getting the bar to float up to the chin, arms are acting like ropes connecting to the bar at the bottom and simply guiding at the top.
Daniel, hope the discussion helped. As mentioned by Dan Schultz KB swings (Russian or American) would be another sub to get the cardio and posterior chain with the shoulders, arms and grip getting some work.
Daren
on Wednesday, April 25, 2012 at 12:18 pm
trainer
if i'm doing the bike on the trainer, should it be higher resistance/higher gear/lower cadence or higher cadence/lower resistance for the mile?
Mikey
on Wednesday, April 25, 2012 at 12:30 pm
Alternate Pistols?
Is it recommended to alternate the leg you are doing the pistol squat on like the video in the demonstrations page shows or should you do all reps on one leg and than switch to the other leg and complete all reps?
Brad Williams
on Wednesday, April 25, 2012 at 03:57 pm
4.25.12 WOD
Strength & conditioning this morning. 135lbs for the Squats. 95lbs for the Hang Cleans- 10:42 min. Did some run drills after. Hope to have my new bike by the end of the weekend. I miss not riding.
Kyle
on Wednesday, April 25, 2012 at 05:14 pm
3S Bike
Bike: 5x1M, rest 90, then did 10mi for fun
2:37 (22.9mph)
2:45 (21.8mph)
2:44 (21.9mph)
2:49 (21.3mph)
2:47 (21.6mph)
Chad Brinkley
on Wednesday, April 25, 2012 at 05:43 pm
Bike WOD
I did the three sport Bike WOD this afternoon: 5:00 Warm Up (High Cadence Spinning), 5x1 Mile with 90 seconds rest (intervals were 2:42; 2:43; 2:40; 2:46; 2:42); 5:00 Cool Down.

S&C at the local box this morning:
For time... 100 Pull Ups, 100 KB Swings @55, 100 Double Unders, 100 Overhead Squats (Scaled to 65 Lb, 95 LB was RX). Total Time was 29:42. When I did this same workout last year, it took longer and I had to scale using single unders, a 35 LB KB, and a 35 LB bar for the OHS. The improvement I have seen in the last year is amazing... Crossfit and Crossfit Endurance are amazing!
Tom Mc
on Wednesday, April 25, 2012 at 05:46 pm
Rucking for Fast Hike & WOD
Thanks for the video, very informative. Anyone know where I can find some technique videos? I've been to pose running classes but am finding it difficult to stay off my heels when rucking. Maybe it's a pack weight distribution issue? I'm using the rucking plan to prep for a fast hike of the John Muir Trail. The goal is to be under 6 days. So around 40 miles and 9k of elevation per day.

Endurance: ruck, 2.1km total
Strength: 165 1-6, 175 7-12. What is "accommodating resistance"?
WOD: 115 for cleans 16:24

Thanks!
Robert
on Wednesday, April 25, 2012 at 06:22 pm
4/25/12
DE back squat: used 165 for all 12 sets.
Alan Pamayo
on Wednesday, April 25, 2012 at 06:33 pm
S&C WOD
DE Back Squats 2x12 @ 215 lbs

WOD: 14:31 @ 155 lbs... Subbed Hang Power Cleans instead of Hang Cleans (legs just couldn't take the extra work considering everything else)

JMAC, thanks for the video! I like the template and it seems to validate what I have been doing since December. My endurance organization is slightly different:

Mon OFF
Tues INT (Ruck)
Wed INT (Run)
Thurs OFF
Fri INT (Alternating w/ Sunday)
Sat OFF
Sun TT (Alternating w/ Friday)

Having Monday off keeps Sun/Mon from being two days in a row of the same sport (and without alternating the front of the week)

This gives me two workouts per week per sport, fairly adequate rest between them, and one FULL rest day.

The ME/DE/S&C WODs are all the same as RX's on listed days.

Can't wait for some articles/videos on technique, etc!! Thanks again.
michael Kelly
on Wednesday, April 25, 2012 at 07:29 pm
thanks kaitlin
DRod
on Wednesday, April 25, 2012 at 09:45 pm
WOD
DE: 157...damm just realized the weight was suppose to be @ 60% of 1RM. I thought it was 50%...

S&C: Rx'd 14:13

Had to break up the HC every 5. I got a decent rhythm going on the second set of pistols but those suckers are tough....a lot going on there.
Jake Fisher
on Wednesday, April 25, 2012 at 09:49 pm
Daily Results
STRENGTH: Box Squat (DE) 225#
155# on bar, 70# accommodating resistance w/ bands; so 155# at the bottom (used a box), 225# at the top -- focus on fast speed off the box. Did 6 sets of 2 reps on 0:45, then dropped the bands to 50# resistance, so 205# at top and even faster off the box. Another 6 sets for 2 reps on 0:45

WOD - 6:16 - 135# Hang Clean, max is 165 or 170# ??? Last time I did a max effort (back in Nov).
>> Good lung burner & nice warm-fuzzies afterward :D

This is a great way to program the prep work for WOD 2 -- I'll advise the CFL Team to check this out.
JGorline
on Thursday, April 26, 2012 at 06:24 am
Lactate Run
Warm-up 1.25 mi.
5:00 1400
6:00 1690
7:00 1975
Cool down - 1.25 cool-down
Jsoonshiong
on Thursday, April 26, 2012 at 10:08 am
NWB question
What's a ruck?
Kaitlin
on Thursday, April 26, 2012 at 10:30 am
RE:NWB question
A weighted run/march used as one assessment of physical fitness for the miltary
Cavanaugh
on Friday, April 27, 2012 at 04:56 am
Swim?
I normally can hit the swim workouts set times. I don't think I can do 8x200 on the 3 min. Did I get slower or did the program just get higher expectations suddenly?
Kaitlin
on Friday, April 27, 2012 at 08:19 am
RE:Swim?
The distance may be a distance that needs.Scale to 175 or 150 if needed.
Tom
on Friday, April 27, 2012 at 11:06 am
WBW QUESTION??
Where do you fit in a rest day in that program. Am I better off resting on a CF day or a rucking day? or not having a rest day. Sorry new to CFE.
CP
on Monday, April 30, 2012 at 11:36 am
What does the :45 = for accommodating resistance ?
I'm new to CE and was confused by the :45...I have the bands used to assist with pull ups and used a set of those--the red ones. I hooked them on the outside of where my grip is on the bar and then stood on them.
brians
on Thursday, May 24, 2012 at 04:34 pm
tried the Str & CF portion yesterday!
225 + a heavy band on the squats...tough!

155lbs was too heavy for me on the 1st round of the HC...I was able to get it up to a high dead-lift for. reduced weight on the second round to 95lbs (and that was little easy)

16:34 total time (stations were far apart from the rowing machine)

avg. HR of 149bpm (168peak).

This was a great workout!

any tips for getting up to 155 on the hang cleans?
Kaitlin
on Thursday, May 24, 2012 at 06:51 pm
RE: What does the :45 =:
CP-- It means on 45 seconds. So you have 45 seconds to complete the reps and rest for the next set. You do a set every 45 seconds. Check the workout legend and FAQ for answers to questions such as these.
Comments are closed for this post.