W.O.D.: E Short Intervals Day 2 Week 5

CFE STRENGTH & CONDITIONING WOD:

5-4-3-2-1 reps for time of:

Front Squats, 185/135 pounds

Bar-facing burpees

Post time 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.


Mike Geranis, Attack on Swayback Mountain Bike Race, CrossFit Montgomery Endurance


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Comments (30)

styria69
on Tuesday, May 01, 2012 at 03:19 am
short Interval, 7.00 a.m.
10x100m
17,9s, 19,2s, 18,9s, 18,8s, 19,8s, 19,2s, 19,3s, 19,0s, 18,5s, 18,5s
Brett Dean
on Tuesday, May 01, 2012 at 03:57 am
S&C WOD
As Rx, 3:28

All reps were unbroken and I really had to push it on the last few reps of squats. Right on the cusp of fails!
Alan Pamayo
on Tuesday, May 01, 2012 at 04:26 am
Endurance Ruck
Ruck @ 53 lbs: 1.13 miles TOTAL

S&C WOD after work today.
jharrell
on Tuesday, May 01, 2012 at 04:27 am
wod
Rx'd 345 brutal.
Johnny
on Tuesday, May 01, 2012 at 04:42 am
WOD
As RX 1:59
Roger
on Tuesday, May 01, 2012 at 05:25 am
4-185
5
3-185
4
3-185
3
2-185
2
1-185
1

Just getting into CFE. Weight isn't were it should but loving it.
JGorline
on Tuesday, May 01, 2012 at 06:21 am
3S Run and WOD
1.25 mi. warm-up
8 x 200 35-37
1.25 mi. cool down

WOD
3:40
Sub'd for #75 sandbag and did 10-8-6-4-2 for burpees
barefootin
on Tuesday, May 01, 2012 at 06:25 am
S&C WOD as RX'd
3:55

Mainsite WOD Shoulder press 5-5-5-5-5
95-115-115-115-115

Runs after school
Brad
on Tuesday, May 01, 2012 at 06:46 am
120501
CFE STRENGTH & CONDITIONING WOD:
5-4-3-2-1 reps for time of:
Front Squats, 185/135 pounds
Bar-facing burpees
135lbs. 2:55
D Craig
on Tuesday, May 01, 2012 at 06:48 am
CFE S&C WOD
33/m/5'10"/227

Shoulder is still messed up. Did burpees without the pushup. Front squats as rx'd

3:17
Eugene
on Tuesday, May 01, 2012 at 09:33 am
CFE S&C WOD
39/m/5'7"/165

Working off the floor (is that a given or are front squats generally off a rack?)
2:44 Rxd

Fun one.
Chris Biles
on Tuesday, May 01, 2012 at 10:27 am
S&C WOD
2:50 Rx'd

Took bar out of rack.
Zach
on Tuesday, May 01, 2012 at 11:09 am
todays wod
3:50 as RX
Seth B
on Tuesday, May 01, 2012 at 01:14 pm
S&C WOD
2nd wo of the year
95lbs= 6:58
Delfin Neves
on Tuesday, May 01, 2012 at 02:42 pm
S&C
As Rx'd - 3:08 taking bar off of rack.
J
on Tuesday, May 01, 2012 at 02:48 pm
WOD
WOD Rxd
1:45

then...Main Site
155/165/170/175/180/185x3/200x1/205x1

then...
90# tire drags, forward, then backward...
DougG
on Tuesday, May 01, 2012 at 03:42 pm
WOD
2:14

95lbs front squat. Should have done more weight.
Brad Williams
on Tuesday, May 01, 2012 at 03:52 pm
5/1/12 WOD
Interval run this morning- 35,38,37,37,37,39,37,38. I was whipped after this one today. Shorter recovery really made the difference. Did the Gymnasticswod after school for Strength & Conditioning. 10-1 reps of Strict Dips, Pistols each leg- 7:26 minutes. Couldn't get a rhythm for the Superman rocks so I did regular Superman raises. Good stuff today. Bike should be ready Friday hopefully. Will do the C2 tomorrow.
dollface
on Tuesday, May 01, 2012 at 04:06 pm
runwod
20.1 17.6 17.2 20.5 21.6 19.6 17.6 19.5 19.6 19.4

s+c
2:41 at 115# front squat
Chad Brinkley
on Tuesday, May 01, 2012 at 04:38 pm
3 Sport Bike WOD
I did the 3 Sport Bike WOD this morning since the pool was closed due to storms: 8:00 Warm Up (High Cadence Spinning); 8 x 2:00 On, 1:00 Spin/Rest (Intervals were all .73-.75 miles); 8:00 Cool Down (High Cadence Spinning)

S&C at the local Box this afternoon:
Strength: Deadlift 5-5-5-3-3-3-2-1-1-1 (135, 155, 185, 205, 225, 255, 275, 295, 305, 315 FAIL)

Conditioning: 4 Rounds of 5 HSPU (2 Abmats), 10 Burpee Pull Ups, 15 Hang Cleans @115, 20 Ring Dips (Time was 28:38).
Jake Fisher
on Tuesday, May 01, 2012 at 05:35 pm
Daily Results
3S/RUN 8x200 | 0:45 REST, 2-3 sec
0:31-28-28-26-26-26-26-26
>> Back to my last year's 200m PR! Very nice. Happy about this bc today we had 20 mph headwinds that changed directions w/ 35 mph gusts. Good ole Nebraska (no trees) LOL!

20-mins later...

WOD @ 155# P.Clean to Frt. Squat
= 3:53
>> Wrist was screaming, and I was screaming. Never experienced that sort of pain in my wrists before; my bad wrist was pretty much locked-up for a couple minutes afterward.

Overall, good day of training. Felt good other than my wrist. The goal tonight is MUCHO SLEEPO!
Alan Pamayo
on Tuesday, May 01, 2012 at 05:48 pm
S&C WOD
WOD as RX'd: 2:39

Cleaned the bar every round (used same BB)
Charlie Douthwaite
on Tuesday, May 01, 2012 at 05:56 pm
3S RUN
8x200 30-36 seconds felt slowww this morning really had to drill it

S&C
4:10 RX'd

front squats were heavvvyyyy
Kyle
on Tuesday, May 01, 2012 at 05:59 pm
Run + S&C WOD
3S Run: 8x.15mi (little over 200m)
1mi warm up 7:44
0:47 (5:17 pace)
0:49 (5:26)
0:51 (5:33)
0:59 (6:29) *may have hit a red light
0:50 (5:27)
0:52 (5:44)
0:53 (5:52)
0:55 (6:06)
4.5mi of fartlek back to campus

later

WOD rx 3:59
I think first set unbroken, then split into 3s, 2s, and finally 1s. Felt good about it since my previous 2RM on FS was 165 or 175#.
Amelia
on Tuesday, May 01, 2012 at 06:02 pm
3S Swim
WOD @ 95lbs - 3:05

36m swims on 1' - held around 32s

Hope weather holds for the track tomorrow...
Tom Mc
on Tuesday, May 01, 2012 at 07:37 pm
WOD
2 hours of surfing in the morning...can't really call that a work out.
S&C: mod 150# front squat. 3:42
1fitmom4life
on Wednesday, May 02, 2012 at 07:10 am
S&C WOD
Front Squat - 70lbs
Time = 3:59
Honcho
on Wednesday, May 02, 2012 at 08:47 am
WOD
S&C: 10:50 @ 185

Did over and back as one burpee count. Not sure that's right or if I did double the burpees but that really slowed me down.
Trent
on Wednesday, May 02, 2012 at 11:55 am
S&C
Rxd 2:98 185#
Philip
on Tuesday, May 08, 2012 at 05:30 am
First CFE Since Knee Surgery
This past week was the first week getting back into the pool and killing Crossfit workouts. My femur feels stronger than ever but it's a long road until I can row and run again... CFE was with me before surgery and will remain a key element in my future training as a student athlete.
Looking forward to expanding my Crossfit workout regime as the knee continue to heal - best of luck to all
Comments are closed for this post.