W.O.D.: E Long Intervals Day 1 Week 6

STRENGTH:

DE: Dead Hang Weighted Pull-up 12 sets of 2 reps with accommodating resistance

Reps should be explosive but do not kip. Post loads and resistance to comments.

Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

10:00 to work up to a heavy Snatch (no misses; this is NOT a max effort attempt)

As many rounds as possible in 10:00 of:

8 KB Swings, 2/1.5 pood

10 Box Jumps, 24"/20"

12 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): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds

Bike (TUE): 4 x 5k, spin/rest 3:00, hold all 5k splits within 3-5 seconds

Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

Row (TUE): 3 x 1500m, rest 5:00, hold all 1500m splits within 3-5 seconds

Ruck (TUE): 3 x 1M with 45# ruck or vest with 3:00 rest @ fastest possible pace

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 100m on 2:30, hold all 100m splits within 3-5 seconds

Bike (WED): 4 x 5k TT, work:rest 1:2

Run (TUE): 4 x 800m TT, work:rest 1:2

Post sport and times to comments.


CrossFit Endurance Seminar, The Cross, Portugal


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Comments (32)

david
on Monday, May 07, 2012 at 02:23 am
re:taper/maintain question from yesterday
Not sure of the time differences so gonna carry on my post from yesterday..
StacyF..I understand the differing distances just curious why they would throw in an oly distance into a series of sprints
Kaitlyn..my overall goal would be to finish quite high in the series.each race has points for the first 50 finishers...50 for 1st,48 for 2nd,47 for 3rd etc etc...so no race is more important than another.would my idea of using the sprints as my tt/tempo weekend workouts(they're all 400m>20k>5k) and just tapering for the oly distance be ok?As an example of the spacing of the races this years series is as follows:
Race 1...15th April..Sprint
Race 2...20th may...Sprint
Race 3...17th June...Sprint
Race 4...19th Aug....olympic
Race 5...26th Aug....Sprint

Thanks again.
Kaitlin
on Monday, May 07, 2012 at 05:53 am
re:taper/maintain question from yesterday
David-- Yes, using the sprint race as the tempo/tt wod for that week would work fine.
Yes, doing a full taper for the Oly distance would work well.
Oscar Ek
on Monday, May 07, 2012 at 06:15 am
Result
Morning: Long Bike intervalls with MTB and the kid in the carrier.
Laptime: 12.02, 11.33, 12.14, 13.15.
Strength: 12 x 2 with bodyweight + 12 kg
Metcon: 141 reps
david
on Monday, May 07, 2012 at 06:42 am
re:taper/maintain question from yesterday
Thanks kaitlyn
Lydia
on Monday, May 07, 2012 at 07:46 am
Tapering Question
I have a duathlon on Saturday and did a WOD yesterday and today, should I take tomorrow off CF and then go again on Wed? OR stick with a CF WOD tomorrow then take the rest of the week off of CF?
Kaitlin
on Monday, May 07, 2012 at 08:00 am
RE Tapering Question
Lydia--
A sample taper week is in the FAQ
Lydia
on Monday, May 07, 2012 at 08:31 am
Tapering Question
Got it!
Ragan
on Monday, May 07, 2012 at 08:38 am
Rest Interval for Swim
I can swim a 100 in about 1:20, should I rest 10 sec or is there a ratio for work to rest I should use instead?
david
on Monday, May 07, 2012 at 08:50 am
tapering again
What would the race/swim distances be..none stated in the faq..half race distance at 70/80% of race pace?
Kaitlin
on Monday, May 07, 2012 at 09:13 am
RE: Rest Interval for Swim
Ragan-- If you are able to hold all 100m splits within 3-5 seconds with 10 seconds rest do it. If you aren't able to keep each 100m within the 3-5 deviation window then drop the distance to 75m on 1:30
david
on Monday, May 07, 2012 at 09:18 am
ragan:re rest
Your rest period is whatevers left of the 1:30 after you complete the 100m swim keeping each effort within 5 seconds.I think if you can't maintain it over the 10 repeats you'd drop the distance...kaitlyn will put you right if I'm wrong.
Kaitlin
on Monday, May 07, 2012 at 09:21 am
RE: tapering again
David-- You could do 8X100m or 8X50m @70% effort 2 minute rest
Zach O
on Monday, May 07, 2012 at 10:00 am
today
DE: 25 pounds weight vest for all sets, on the minute
then

4 rounds RX on the S&C wod
Chris Biles
on Monday, May 07, 2012 at 10:38 am
WOD
Weighted pull ups- 170# (bw) +30# +blue band

Snatch- 145#

AMRAP- 155 reps Rx'd
Brian
on Monday, May 07, 2012 at 11:12 am
Rest
Just for clarification, 1:2 work/ rest would mean for every minute of work, two minutes of rest???
Jake Fisher
on Monday, May 07, 2012 at 11:53 am
Back at it...
I think I've recovered from my touch of Rhabdo from Murph last Wed. I still have a very very slight/dull headache though. I might attempt some work tonight ;)
Wouter M
on Monday, May 07, 2012 at 01:32 pm
SS swim
8x200m @ 4 min.
No S&C due to muscle soreness

Anyone seen the giro (cycling), cavendish got ridden of his bike and crashed 75 km/h!!! Auch!!
Brent J
on Monday, May 07, 2012 at 02:28 pm
WOD
Weighted pull ups- 170#BW +16kg KB on band

S&C WOD 199 reps RX'd
Brent J
on Monday, May 07, 2012 at 02:29 pm
WOD
Weighted pull ups- 170#BW +16kg KB on band

S&C WOD 199 reps RX'd
kyle
on Monday, May 07, 2012 at 03:12 pm
wod + swim
Strength
DE: weighted pull up (10#)
2x12 on the minute

Snatch practice up to 95#

WOD: 10min amrap
8 70# db swing
10 20' box jumps
12 burpees
5rds+6

Did some kicking boxing dtuff and rode my bike an hr then hit the pool

3S Swim: 6x100 on the 3:00, 2x50 on the 1:30
decided my energy level wasn't up for anymore
Alan Pamayo
on Monday, May 07, 2012 at 03:40 pm
DE Dead Hang Pull-ups 12x2 reps with thinnest pink band (Bodyweight) on 0:45

Snatch Singles: 75,85,95,105,115,125,135,145,155

WOD as RX'd: 4 Rounds + 9 burpees
Brad Williams
on Monday, May 07, 2012 at 03:48 pm
5/7/12 WOD
Interval swim this morning. 50m on 1:30 min.-52,52,51,50,50,50,51,50,50,50 seconds. Strength & conditioning after school. Pull-Ups- BW/12sets/2reps on 45 sec. 10 min. AMRAP- subbed 20 inch box- 5 sets + KB Swings + Box Jumps + 7 Burpees. Hard all-around day.
Jake Fisher
on Monday, May 07, 2012 at 05:31 pm
20:00 Cindy PR!
Hey Gang,

I've decided to ease myself back into my full 3S program as I'm overcoming my touch of rhabdo... The headache still persists.

Tonight CFL had Cindy or Mary programmed and bc I haven't done Cindy in almost a year, I figured it was time to dance with her again. I felt a PR was up for grabs...

30 Rounds EVEN was my old PR, and tonight I grasped 30 Rounds again with 5 pullups and enough time to do a couple pushups, but I didn't ;)

30 Rounds + 5 pullups PR!
DougG
on Monday, May 07, 2012 at 05:37 pm
SS Run
3x 1M, rest 5:00

7:42, 7:26, 7:11
Trying to push myself harder.
StacyF
on Monday, May 07, 2012 at 06:07 pm
Re: Wouter M
I watched the race right after my time trial where I had to call 911 for an OU team racer that smacked the ground going 30 mph. It takes some grit and determination to suck it up and get back on the bike after the wipe out those guys did at the Giro. Cavendish is pretty amazing. He fought his way back up after losing his chain.
1fitmom4life
on Monday, May 07, 2012 at 06:14 pm
Monday WOD
Strength = 3x0#; 3x5#; 3x10#; 3x12#

S&C = KBS @ 15# (unfortunately all I had)

5 rds
StacyF
on Monday, May 07, 2012 at 06:15 pm
Correction
Phinney broke his chain. My bad. He managed to get back to the front with Cavendish.
Charlie Douthwaite
on Monday, May 07, 2012 at 07:54 pm
S&C WOD
6 rounds + 8 KB

That final sprint was going to be good too. I have been waiting for a while to see cavendish and goss sprint head to head! And what a huge effort by phinney to get back into the FRONT of the peloton from a dropped chain with 8k left! Great racing so far...


going for the swim now
DRod
on Monday, May 07, 2012 at 09:33 pm
WOD
DE; 2 pull ups with 20# on 45sec

Snatch Work Up: 150-just shy of my 1RM but my movement felt crisp today

S&C: 5 rounds + 6 swings

-I used 80#KB for six reps
-I subbed 10 lateral jumps over a high bench (didn't have anything higher than 15 inches for box jumps)

I really enjoyed todays WOD. I liked the format a lot...i.e. DE, plus heavy oly movement followed by a met con. Good stuff!
Brent J
on Tuesday, May 08, 2012 at 05:57 am
WOD
Weighted pull ups- 170#BW +16kg KB on band

S&C WOD 199 reps RX'd
Trent
on Tuesday, May 08, 2012 at 09:56 pm
S&C
6 rnds even Rxd
Eugene M
on Wednesday, May 09, 2012 at 11:52 am
S&C WOD
DE 12x2 on a minute
used bands attached to #140
bnads started with no slack at bottom of movement
1st rd - red monster band
2nd rd - blue
3-12 rd - green

Snatch - since I had access to a
coach today I did 20 minutes of technique work from the high hang with #95

10 min AMRAP
5 Rds + 8 swings + 1 box jump Rxd
Comments are closed for this post.