W.O.D.: E Short Intervals Day 1 Week 5

STRENGTH:

ME: Sumo Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 7:00 of:

7 Power Snatches, 135/95 pounds

7 Burpees

Post rounds to comments.


ENDURANCE WOD:

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 20 x 50m TT on 2:00

Bike (TUE): 5 x 1/2M, spin/rest 1:00, hold splits within 2-3 seconds

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

C2 Row (TUE): 10 x 150m, rest 0:45, hold splits within 2-3 seconds

Ruck (TUE): 9 x (1:00 on, 1:00 off) with 45# ruck or vest; cover as much distance as possible during "1:00 on"

Post sport and times/distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 20 x 25m TT on 1:00

Bike (WED): 8 x (2:00 on, 1:00 off); cover as much distance as possible during "2:00 on"

Run (TUE): 8 x 200m, rest 0:45, hold splits within 2-3 seconds

Post sport and times/distances to comments.


CrossFit Endurance Seminar, Thames CrossFit, London, UK


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Comments (29)

Brett Dean
on Monday, April 30, 2012 at 04:03 am
WOD
Strength, 5x2: 135, 225, 245, 275, 295
S&C:
- Power Snatches, 95 pounds
- 3 rounds + 3 Power snatches
Alan Pamayo
on Monday, April 30, 2012 at 05:01 am
ME Sumo Deadlift 2RM: 255, 285, 315, 345, 365

WOD as RX'd: 4 Rounds + 1 Power Snatch
Bruno
on Monday, April 30, 2012 at 05:50 am
Male, 6'1 240
Sumo deadlift: got up to 425. More difficult than regular deadlift.

WOD: Got 3 rounds+7 snatch+3 burpees
Marcel
on Monday, April 30, 2012 at 06:27 am
SS Run
SPLITS: 19.6 - 16.9 - 17.2 - 17.2 - 16.8 - 16.5 - 17.4 - 17.4 - 21.5 - 17.3
A couple bad ones but mostly managed to stay well paced today
barefootin
on Monday, April 30, 2012 at 07:03 am
Sunday run - ended up doing 6mi in 47:40 slow start strong finish

Strength - 185x5 275x3 325x2 365x2

S&C WOD as RX'd
3 rds + 2 power snatches
Chris Biles
on Monday, April 30, 2012 at 09:07 am
WOD
Sumo DL worked up to a heavy single at 395#

5 rounds plus 2 snatches (subbed 115#)

First time posting. I tend to jump around (CFFB, OPT, CF.com) and I'm trying to find a home base. Endurance seems to be the best fit right now. Just ran a 10 man, 203 relay and now getting ready for a 5 day 365 mile bike trek. Then another relay (11 man/ 223 miles) in October. Planning to hit up the CFE cert soon!

Sorry for the lengthy post. Not trying to hi-jack the comments. Just giving some history and excited to be here!
Kyle
on Monday, April 30, 2012 at 09:07 am
WOD + S&C WOD
3S Swim: 20x25m on 1min, avg 22-23sec

few hours later

ME: Sumo DL - 185#, 205#, 225#(fail), 215#
WOD: 7 min 7 power clean (85#) 7 burpees
4 rds + 6 (1st round was 95# clean)

Terrible at cleans (maybe 125# max) and the grip on sumo DL is a challenge :/
Zach
on Monday, April 30, 2012 at 11:17 am
today
AMRAP: 3 rds + 5 snatch
SS Swim: as rx time N/A
styria69
on Monday, April 30, 2012 at 11:31 am
CF-Box W.O.D. Graz
7:00
7 burpees,
7 air-squads
Tested our new CF Box in Graz (Austria)
Kyle
on Monday, April 30, 2012 at 01:13 pm
WOD + S&C WOD
3S Swim: 20x25m on 1min, avg 22-23sec

few hours later

ME: Sumo DL - 185#, 205#, 225#(fail), 215#
WOD: 7 min 7 power clean (85#) 7 burpees
4 rds + 6 (1st round was 95# clean)

Terrible at cleans (maybe 125# max) and the grip on sumo DL is a challenge :/
Oscar E
on Monday, April 30, 2012 at 01:15 pm
Just starting with CFE. Not able to do the endurance today.
Deadlift: 5 x 160, 4 x 170, 3 x 180, 2 x 200, 1 x 220
Metcon: 5 rounds + 7 snatch+ 2 burpees. Snatch @ 85
Chris BIles
on Monday, April 30, 2012 at 01:33 pm
SS Bike
1:39 1:40 1:37 1:36 1:34

Any bike rides will be on a big 'ol Long Haul Trucker.
J
on Monday, April 30, 2012 at 03:59 pm
WOD
Mad Cow Squat Program, Week 6, Mon
170/210/250/195/325 all x5

WOD
4 Rds +1 rep
Brad Williams
on Monday, April 30, 2012 at 04:07 pm
4/30/12 WOD
Interval swim this morning- 24,23,22,22,22,22,21,21,21,21,21,21,
21,21,22,21,21,21,20,20 sec. Pretty happy with those times. Strength & conditioning after school. Sumo Deadlift- 225/5reps, 245/5reps, 265/3reps, 275/2reps, 295/1rep, 300/1rep. PRing at 295 just didn't feel right and had to get that last set. 7 min. AMRAP, 85lbs. for the Power Snatch- 4 sets + 6 Pwr Snatches. Great workout today. Felt good to get a solid heavy lift in.
Justin Domogalla
on Monday, April 30, 2012 at 04:28 pm
Thanks again for the workouts and help.Ran Run for Lakes Half Marathon in Nisswa, MN on Saturday. PR" by 4 minutes and took 2nd in AG. Muchas Gracias.
Jake Fisher
on Monday, April 30, 2012 at 05:02 pm
Daily Results
STR: Sumo DL - 375# PR! (+5#)
135(3)-225(3)-275(3)-315(3)-365-375(PR!)
>> Last two sets were religious in nature ;) I collapsed to the floor all dizzy w/ tunnel vision. Lovely!

7:00 AMRAP WOD @ 95# Snatch
= 5 Rounds
>> 95# Snatch is ~70% 1RM
Kyle
on Monday, April 30, 2012 at 05:16 pm
WOD + S&C WOD
3S Swim: 20x25m on 1min, avg 22-23sec

few hours later

ME: Sumo DL - 185#, 205#, 225#(fail), 215#
WOD: 7 min 7 power clean (85#) 7 burpees
4 rds + 6 (1st round was 95# clean)

Terrible at cleans (maybe 125# max) and the grip on sumo DL is a challenge :/
Chad Brinkley
on Monday, April 30, 2012 at 05:38 pm
Run WOD
I did the 3 sport Run WOD this afternoon: 400 Warm Up + Drills; 8x200 with 45 seconds rest (intervals were 38, 38, 37, 37, 37, 38, 37, 37); 1200 Cool Down + Mobility

S&C at the local Box this morning:
Strength: Deadlift 3x3 (270 LB), Shoulder Press 3x3 (100 LB), Front Squat 3x3 (145 LB)

Conditioning: 5K GONE BAD - Run 1000, 30 Jump & Squat over a parralette, Run 1000, 30 Hand Release Push Ups, Run 1000, 10 KB Swings @ 55LB, 10 Jumps over a 24" Box, 10 Burpees, Run 1000, 30 Alternating Overhead Walking Lunges with a 45LB Plate, Run 1000, 30 Thrusters @ 45 LB. TIme was 28:17 RX.
Tom Mc
on Monday, April 30, 2012 at 06:31 pm
WOD
Endurance: Ruck 1.2km total
ME:2@ 285,285,295,295, 285
S&C 4.5 rounds
Feeling pukey towards end.
Mike d
on Monday, April 30, 2012 at 07:07 pm
Strength and cfe
Male, 6', 170#

Strength: 225x2, 245x2, 255x2, 265x1(PR)

S+c: 3 rounds + 7 snatches
Scaled to 95#
Tom Mc
on Monday, April 30, 2012 at 07:19 pm
WOD
Endurance: Ruck 1.2km total
ME:2@ 285,285,295,295, 285
S&C 4.5 rounds
Feeling pukey towards end.
DRod
on Monday, April 30, 2012 at 09:05 pm
WOD
ME: 2x 285, 297, 325, 325 (1), 330 (1)- started with a heavier loading than last time we did these but I ended with the same weight and reps. Need my strength back on deads.

S&C: 3rnds + 6 pwr snatches (used 120#)

This WOD really hit my lungs. Power Snatches felt a little heavy for me.
Brad
on Monday, April 30, 2012 at 09:10 pm
120430
STRENGTH:
ME: Sumo Deadlift - made it to 135lbs.
CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 7:00 of:
7 Power Snatches, 135/95 pounds
7 Burpees
3 rounds and 3 snatches
Charlie Douthwaite
on Monday, April 30, 2012 at 10:21 pm
S&C Deadlift 3x5 310#
scaled snatch to 95#, 5 rounds

3S Swim 25m on 1 min
Averaged between 17 seconds (PR!!!) and 21 seconds

finally getting the feel of a strong pull/anchor and a good rhythm
1fitmom4life
on Tuesday, May 01, 2012 at 05:01 am
Strength WOD
5 reps @ 50#, 60# and 80#
3 reps @ 80#

I tried to do that S&C WOD but my back was bothering me, so I passed.
Kyle
on Tuesday, May 01, 2012 at 05:40 am
Correction
*Btw was trying to edit my comment for this WOD...everywhere I meant to say snatch I said clean. Maybe another indication of how often I do snatches.
JGorline
on Tuesday, May 01, 2012 at 06:26 am
3S Bike and WOD
Bike 9 X 2:00 on 1:00 Rest intervals between .70 mi and .90 mi.

WOD
SDL 145 x 3, 155 X 3, 185 X 3, 205 X 3, 225 x 1, 235 x 1. (still a little sore from "Diane" last week.

75# power snatch
6 rounds + 7 PS
D Craig
on Tuesday, May 01, 2012 at 06:50 am
CFE S&C WOD

ME
135x3
185x3
225x3
275x3
295x3
300x3

Should still messed up. Did 135lb power cleans instead of power snatch.

4 rounds + 7 power cleans
Seth B
on Tuesday, May 01, 2012 at 12:59 pm
4x 7 power snatch, 7 burpees + 4 snatches
65lbs
1st workout of the year
Comments are closed for this post.