W.O.D.: E Short Intervals Mid Week 5

STRENGTH:

ME: Dead Hang Weighted Pull-up

Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

9 Power Cleans @ 65% of 1RM

12 Supinated Ring Rows

36 Double Unders

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.


Whiteboard Wednesday


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (39)

Daniel Smith
on Tuesday, May 01, 2012 at 07:31 pm
Sub for ring rows?
What is a good sub for ring rows??
Jake Fisher
on Tuesday, May 01, 2012 at 08:33 pm
Honoring Murph
It's happening tomorrow. The fastest recorded time at CFL is 36:something... If I can maintain my plan, I should finish around 26-30:00 mark. Looking forward to it!
Oscar Ek
on Tuesday, May 01, 2012 at 11:02 pm
Strength and Condition
Pull ups: 8 x body weight, 4 x bw+10kg, 3 x bw + 15 kg, 1 x bw + 20 kg

Condition: 5 min 46 sec, Cleans @ 50 kg
Oscar Ek
on Wednesday, May 02, 2012 at 01:22 am
Strength and Condition
Pull ups: 8 x Body Weight, 4 x BW + 10 kg, 3 x BW + 15 kg, 1 x BW + 20 kg

WOD: 5:47, Cleans @ 50 kg
Ilene
on Wednesday, May 02, 2012 at 02:20 am
Sub for ring rows
Use your squat rack an do them with a bar
Chughes
on Wednesday, May 02, 2012 at 02:43 am
Any suggestions on grip strength? That seems to be the biggest thing holding me back. My forearms seem to tire out and I have to rest a second to get back at it.
Alan Pamayo
on Wednesday, May 02, 2012 at 04:16 am
Endurance Run
Run 8x200m, rest 0:45 - 38, 40, 38, 38, 40, 39, 38, 37

S&C WOD after work today.
Richard
on Wednesday, May 02, 2012 at 05:08 am
Sub for ring rows
I usually rack a Smith Machine at the lowest possible level and do rows on the bar. And do a few extra reps since it's an easier movement.
Daniel Smith
on Wednesday, May 02, 2012 at 06:34 am
3S/Run
Warm up with some mobility and 2x800's then threw down some 200meters with each interval being @ 36-35 seconds. Really focused on form and speed. Making each interval count and not just throw out hay makers and run.
Brad
on Wednesday, May 02, 2012 at 06:55 am
120502
STRENGTH:
ME: Dead Hang Weighted Pull-up
5-10-15-20-25-30-35-40(F)
CFE STRENGTH & CONDITIONING WOD:
Three rounds for time of:
9 Power Cleans @ 65% of 1RM
12 Supinated Ring Rows
36 Double Unders
Time: 8:08
dollface
on Wednesday, May 02, 2012 at 07:01 am
S+C
ME pullups
load = BW + dumbell in pounds
3x0
3x15
3x20
2x25
2x30
2x35
2x40
Previous PR was 1x27.5 a few months ago!
WHEW!

S+C
25# is the only bumper plates my gym has. 95# is ~76% of 1RM so scaled to 6 reps on power clean.
no rings, sub towel supine rows on smith machine.
overall time: 12:10
rnd1: 3:10
rnd2: 4:16
rnd3: 4:43

loving CFE these days. just signed up for first marathon!
jmac
on Wednesday, May 02, 2012 at 07:05 am
RE: honoring murph
Jake!

If you're looking to hit the fastest recorded time, then don't partition the pull-ups, push-ups, and squats in a "Cindy" fashion. Since you can partition them any way you want, do as many pull-ups as you can when you finish mile 1, then as soon as you come off the bar, knock out as many squats as you can. You can then jump back on to finish pull-ups.

Then you're just left with push-ups and squats. You'll be amazed at how much faster this is - especially if you're hitting something like 30 or 40 kipping pull ups your first time on the bar.
jmac
on Wednesday, May 02, 2012 at 07:07 am
RE: ring rows
Single-arm DB or KB rows or barbell rows, or even using an exercise band can substitute for the supinated ring rows. As long as you're getting some sort of horizontal pulling for the upper back, you can be creative!
Jake Fisher
on Wednesday, May 02, 2012 at 07:15 am
jmac & Murph strategy
jmac!

The "Cindy" strategy was the direction I was going to go. I have 30 Rounds of Cindy, so I thought 20 rounds in under 15:00 would be attainable...

I am liking your coaching points here. It makes incredible sense to go the route of pullups/squats after the 1st mile run. I think I'll probably go this route.

Thanks jmac!
barefootin
on Wednesday, May 02, 2012 at 08:40 am
ME - Dead hang weighted pull-ups
10 x Body weight
3 x 25 lbs
3 x 50 lbs
1 x 70 lbs
1 x 100 lbs (F) to big of a jump
1 x 85 lbs

S&C WOD
3 rds for time
9 PC @ 65% (165lbs)
12 Supine Bar Rows
36 DU's
8:45
jbizzy
on Wednesday, May 02, 2012 at 08:47 am
@Chughes
95-110% 1RM deadlift off high pins, ie. around the knees. Hold for time, slowing increasing time held.
Dan Sullivan
on Wednesday, May 02, 2012 at 09:44 am
S & C
ME pullups @ 62kg

WOD = 7:03 with 145 pound cleans
Kyle
on Wednesday, May 02, 2012 at 09:52 am
Bike WOD
3S Bike: 8x(2min on, 1min off)
4mi warm up
All reps .73-.75mi (est .74 avg, 22.2mph)
continued about 12mi farlek/cruising/hills
Delfin Neves
on Wednesday, May 02, 2012 at 10:01 am
29/175#/5'5"/M
Strength:
8xBW
5x33.5#
2x58.5#
1x78.5#
1x91# Fail

Double Under practice. Still can't chain them.

WOD: Subbed tuck jumps w/ rope.
115# PCl - 7:56
Eugene
on Wednesday, May 02, 2012 at 10:52 am
CFE S&C
m/39/5'7"/165

ME Dead Hang Pull-up
BW+110lbs

3 RFT
9 Power Cleans@155 (65% of 235)
12 Supinated Ring Rows (body level at top of movement)
36 Double Unders

6:59 Rxd

Hard to type since the forearms are just shot.
Zach O
on Wednesday, May 02, 2012 at 11:13 am
todays wod
12:38 as RX
Eugene
on Wednesday, May 02, 2012 at 11:58 am
@CHughes - Grip Strength
Max effort farmer's walks/bottoms up walk with kettlebells
Dead hang on bar for time (can add weight or time each day/week)
High volume American Swings and kettlebell snatches
Fat grips, thick bar deadlift/presses
Matt G
on Wednesday, May 02, 2012 at 12:48 pm
whhewy
Worked up to 1 rep max PU @ 45#

WOD-rx'ed, 125# clean 17:21
Sean G
on Wednesday, May 02, 2012 at 02:07 pm
ME Rest?
We DE we are told how long to rest between sets. With ME do we just give it a minute, or do we wait a bit longer? Sorry if this has been asked before. I didn't see it in FAQ's.
Kaitlin
on Wednesday, May 02, 2012 at 03:23 pm
RE:ME Rest?
2 minutes
DougG
on Wednesday, May 02, 2012 at 04:19 pm
SS Run
Run 10 x 100m, rext 45s

16.5, 16.5, 16.9, 16.9, 16.1, 16.1, 17.3, 16.0, 16.3, 16.1

Felt great to be so tired.
Brad Williams
on Wednesday, May 02, 2012 at 04:42 pm
5/2/12 WOD
Intervals on the C2 this morning since I still don't have a bike. 30-33 seconds for the set. Strength after. Did yesterday's CF Mainsite WOD. Overhead Press- 5 sets/5 reps- 135,140,150,150,150lbs. Then, 5 sets of Pull-Ups 8 reps for each. Pretty good workout this morning. Hopefully, I can get back to my normal biking routine this weekend and into next.
Alan Pamayo
on Wednesday, May 02, 2012 at 04:50 pm
S&C WOD
ME Dead Hang Weighted Pull-up 2 RM: 50, 60, 65, 70(1), 70(1)

WOD as RX'd @ 155 lb Power Clean: 9:57

Ring rows were sloppy at times.
Jake Fisher
on Wednesday, May 02, 2012 at 05:01 pm
Honoring Murph / RESULTS
Did as jmac and I discussed earlier...

25# Weight Vest on...
1M Run = 5:20
100 pullups + 230 squats (partitioned)
70 squats + 150 pushups (partitioned)
50 pushups (broken up as many as poss.)
MIDDLE PART = 24:17
1M Run = 6:33
TOTAL = 36:21

Runs went as planned. Pullups/Squats as planned. But I under-estimated the weight pushups. The last 50 took FOREVER!

Murph = 36:21 Rx'd w/ 25# Weight Vest
Jake Fisher
on Wednesday, May 02, 2012 at 05:02 pm
CFL Overall for Murph
3rd in the box, and found out after finishing that most of the Top Guys here didn't do it with a weight vest!
Chad Brinkley
on Wednesday, May 02, 2012 at 05:08 pm
SWIM WOD
I did the three sport swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), 20 x 25 on 1:00 (Times were between 17-18 seconds per interval); 600 Cool Down (Free Style).

S&C at the local box today:
Conditioning: 21-15-9 Power snatches @85, Bar Facing Burpees (Time was 10:17)
Skill Work: Box Jumps, Max Watt Row, Pistol Squats

I'm doing an abbreviated taper the rest of the week to get ready for Trizou on Sunday.
j
on Wednesday, May 02, 2012 at 05:55 pm
WOD
Mad Cow Squat Program, Week 6, Wed
170x5/210x5/250x5/250x5

Wod Rxd
8:25 (135# cleans)

DUs F@$ked me!!!
Tom Mc
on Wednesday, May 02, 2012 at 09:04 pm
WOD
Endurance as Rxd: Ruck, 1.45km
As Rxd 10:19. For some reason I just could not get my DUs going....grrrrr
Charlie Douthwaite
on Wednesday, May 02, 2012 at 10:30 pm
Legs felt great on the 3S bike this morning. Avg 400 watts

S&C
Dead Hang Pullup with 40# vest + 44lbs (body weight 170)

WOD : 4:45
9 Power Cleans (115#)
12 Ring Rows
36 D/U

Rows were by far the toughest part of todays WOD
DRod
on Thursday, May 03, 2012 at 05:24 am
Tues's Wod
Decide to start with a 1RM front squat and hit 262#

S&C: Rx'd 3:50

I decided to clean the bar from the ground instead of taking it from the rack. This cost me time as the clean took more out of me than expected.
DRod
on Thursday, May 03, 2012 at 05:27 am
Tues's Wod
S&C: Rx'd 3:50

I decided to clean the bar from the ground instead of taking it from the rack. This cost me time as the clean took more out of me than expected.
DRod
on Thursday, May 03, 2012 at 05:30 am
WOD
ME: 2x 26, 35, 40, 45, 50, 55

S&C Rx'd 6:39 (135#PC)

Struggled the most with the supinated ring rows. My back and forearms were spent.
1fitmomm4life
on Thursday, May 03, 2012 at 02:21 pm
S&C
Completed the WOD from my local box.

10 min AMRAP

25 jump & touch (target should be 12" above reach)
20 air squats
15 situps
10 pushups
5 pullups

4 rds +25 touches +20 air squats
Bruno
on Thursday, May 03, 2012 at 03:35 pm
Wod
22 y/o Male, 6'1, 242
Strength: pullups
Did two sets of 5 with 25lbs, one of 3 reps with 45

WOD
12:56 rx'd with 225 on cleans
Rows were probably the hardest due to pullups
Cleans were good
Comments are closed for this post.