W.O.D.: E Short Intervals Day 2 Week 4

STRENGTH:

DE: Bench Press 8 sets of 3 reps @ 50% of 1RM + accommodating resistance on 0:45

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


CFE STRENGTH & CONDITIONING WOD:

"Diane"

21-15-9 reps for time of:

Deadlifts, 225/155 pounds

Handstand Push-ups

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Single-Sport (SS):

Tabata: 8 rounds of 20 seconds on, 10 seconds off

Choose ONE of the following sports:

Swim (THU): 8 x 20:10, use pool or open water

Bike (THU): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

C2 Row (THU): 8 x 20:10

Ruck (THU): 10 x 400m @ fastest possible pace with 25# ruck or vest, rest 1:00 between each 400m

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds for tabata should be at maximal effort.

Multi-Sport (3S)

Note: This week there will be no 3S interval on Friday (see the schedule below). 3S athletes will be doing a brick on Sunday or TWO interval workouts.

Choose ONE of the following sports:

Swim (SUN or "Brick TT" with Bike): 15 x 25m on 0:30, hold splits within 2-3 seconds

Bike (SUN or "Brick TT" with Swim): 6 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds

Run (SAT or Tempo): 10 x 100m, rest 0:45, hold splits within 2-3 seconds

Post sport and times to comments.

 


Take care of your heel cords.


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Comments (23)

barefootin
on Thursday, April 26, 2012 at 07:09 pm
accommadating resistance?
so 50% of 1rm + chains? or ....
Kaitlin
on Friday, April 27, 2012 at 04:40 am
RE: accommadating resistance?
Yes, use bands and/or chains.
Alan Pamayo
on Friday, April 27, 2012 at 05:03 am
Endurance Run 10x100m: 15,15,15,15,15,15,15,16,16,16

Legs KILLING me from Wednesday's WOD! S&C after work today.
Charlie Douthwaite
on Friday, April 27, 2012 at 06:28 am
Diane again? BRING IT ON. Looking forward to the brick WOD. Love the feeling in my legs i get after swimming then jumping on to a bike
barefootin
on Friday, April 27, 2012 at 06:32 am
Thank you for the timely response!

DE Bench
135(more like 60%) + 60lbs of chains

S&C WOD - Diane
As RX'd - 16:30
HSPU's were the down fall... just learned the kip for them and still working on it
bsimon
on Friday, April 27, 2012 at 09:11 am
swimming locations?
Anyone have suggestions for how to find a swimming location that won't require membership? In the past I've joined a masters group for 3x/wk workouts, but crossfit is now consuming that time/budget. When the outdoor pools open in 6 weeks, I'll have some options, but I'd rather get in The pool sooner. Any ideas?
Kyle
on Friday, April 27, 2012 at 09:41 am
Swim + S&C WOD
Swim: 1km (mostly working on form)

few hours later

DE: Bench Press 115# 8x3 on :45 (no bands/chains avail)
WOD: Diane (scaled DL 175#)
4:43

Did Diane exactly 2 weeks ago with 165# in 4:56 so I'm pretty happy with it!
Brett Dean
on Friday, April 27, 2012 at 10:52 am
WOD
DE: 100 pounds (no bands/chains)
S&C:
-Sub Deadlift 185 pounds
-Results: 9:55

Deadlifts went well. HSPU's were murderous in the 15 and 9 rounds but I'm getting better.
Kaitlin
on Friday, April 27, 2012 at 10:54 am
RE:swimming locations?
BSimon-- Some high school pools have open swim hours that you can pay by the session. Early am or after practice/swim lesson hours in the evening. If your city has a community pool with open swim hours.
Kyle
on Friday, April 27, 2012 at 11:42 am
Swim + S&C WOD
Swim: 1km (mostly working on form)

few hours later

DE: Bench Press 115# 8x3 on :45 (no bands/chains avail)
WOD: Diane (scaled DL 175#)
4:43

Did Diane exactly 2 weeks ago with 165# in 4:56 so I'm pretty happy with it!
Trent
on Friday, April 27, 2012 at 11:54 am
S&C
9:02 rx 225lb
Delfin Neves
on Friday, April 27, 2012 at 12:06 pm
Single purple(140#) band on the center of bar, 115# on the bar. Band felt like 60-70 at the top which is about right for a 50% of 170#.

Diane scaled HSPsU to 9,7,5 full ROM up from last effort of 7,5,3 - 7:45. 21,15,9 reps @ 225# on the bar. 9:30, estimated power is way down though.
Chad Brinkley
on Friday, April 27, 2012 at 01:43 pm
Question and local S&C WOD
Question: I noticed that when CFE programs brick workouts for multisport athletes, they are always swim-bike WODs. Most bricks done in traditional triathlon training are Bike-Run bricks designed to help athletes adjust to running on fatigued legs. Is there a reason for only doing swim-bike bricks? Will there be bike-run bricks programmed in the future? Just curious...

S&C at the local box this morning. Based on prior White Board Wednesdays, I am trying not to do any program mixing. I like being able to work out with a group present so I am still doing our local Crossfit WODs and Linear Strength Progression (in addition to the CFE multisport wods). So far the results have been good but I am much more aware of the fact that the local program doesn't account for energy expenditure the same way the CFE crossfit wods do.

Strength: Backsquat 3x3 (170), Bench Press 3x3 (140, 155, 165), Power Clean 3x3 (110, 125, 140)

Conditioning 1: 5-10-15-20 reps of Bar Facing Burpees and SDHP @95. Time was 7:42 RX.

Conditioning 2: 400 Meter Buddy Carry (165) followed by 100 sit ups for time. Buddy Carry was unbroken. Sits up were done in 2:00.
Brad Williams
on Friday, April 27, 2012 at 03:57 pm
4/27/12 WOD
Interval swim this morning. 15x25m on 45 sec.- 22-24 sec. AVG. Pretty happy with that. Strength & Conditioning after some recovery- 120lbs. for Bench and 9:42 for "Diane" WOD. Had Feet on wall for HS Push-Ups. Easy 16 mile bike ride on the 'cross bike after school. Good training day today.
Robert
on Friday, April 27, 2012 at 05:11 pm
4/27/12
DE Bench: 105# + one band.
Diane: 4:48 with partial ROM HSPUs and 225 DL.
j
on Friday, April 27, 2012 at 06:24 pm
WOD
WOD
4:50 Rxd

2 hrs later

Mad Cow Squat Program, Week 5, Fri
165x5/205x5/245x5/285x5/335x3/245x8
Alan Pamayo
on Friday, April 27, 2012 at 07:03 pm
S&C WOD
DE Weighted Push Ups 8x3 @50 lbs

WOD as RX'd: 7:35
DougG
on Friday, April 27, 2012 at 07:48 pm
WOD
Diane (my first)
135lbs deadlift
45degree pushups
4:51

Need to work on form and I'll get more on the deadlift.
Jake Fisher
on Friday, April 27, 2012 at 08:30 pm
Daily Results
STR: Bench Press (DE) 145# Rx'd
95# on the bar (~50% 1RM), 50# of bands for accomodating resistance, 8 sets of 3 reps on 0:45

Diane Rx'd = 8:50
>> 2nd fastest time I've ever done it; current PR is 8:29
>> my wrist, which I hurt over 8 months ago, continues to still be the limiting factor. Even when I spend time warming it up, stretching it, flossing, etc. It's still cruddy. Feels like there's a huge wod of scar tissue stopping/pinching my full ROM.
DRod
on Friday, April 27, 2012 at 10:04 pm
WOD
DE: 3x155

S&C: 10:48-hit failure quickly on HSPU and had to modify my rep count. So for HSPU I did 10, 9, 6. I'm not sure why I struggled so much with HSPU today. DL, although relatively heavy for me, weren't too bad but form was deteriorating. Anyway, poor performance today.
Tom Mc
on Saturday, April 28, 2012 at 09:14 pm
WOD
DE: 135 with single 5/8" chain
WOD: DL @200# 7:58
jmac
on Sunday, April 29, 2012 at 06:29 pm
RE: question
Chad, that's a great question regarding the "bricks." And you actually have the answer almost spot on: most triathletes are already used to a traditional brick. CF does a darn good job of mimicking bricks through the multi-modal workouts (different exercises, etc.). Like going from heavy front squats to bar-facing burpees. Ouch.

I also chose the swim/bike brick to help people practice their transitions. The sport-specific skills are important too. I'll have other bricks in the future though, don't you worry.
Adam
on Friday, May 04, 2012 at 06:24 am
WOD
WOD: 6:10 @ 205#, hand stand push ups
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