W.O.D.: E Long Intervals Mid Week 6

STRENGTH:

ME: Good Morning (Wide Stance)

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


CFE STRENGTH & CONDITIONING WOD:

"Elizabeth"

21-15-9 reps for time of:

Clean, 135/95 pounds

Ring Dips

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): 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.


Whiteboard Wednesday


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Comments (39)

Goose
on Tuesday, May 08, 2012 at 06:27 pm
suggestion
Love the website and workouts, it would be nice to have a more streamlined, easy to read weekly workout outline for triathletes on what workouts to complete, and when, each week, kinda confusing. Also, having a WOD demo vid (like the CF main website) each day to verify exercises and look at what "right" looks like regarding form would also be great, keep up the great work,

goose
1fitmom4life
on Wednesday, May 09, 2012 at 12:11 am
ring dip sub
Looking for a sub for ring dips. Thx.
Brett Dean
on Wednesday, May 09, 2012 at 04:00 am
SS Run WOD
Strength: Good morning (Wide Stance), 5x2
- 95, 115, 135, 155, 160(PR-2RM)

S&C: "Elizabeth"
- Clean, 95 pounds
- 11:51

Endurance: SS Run, 3x1 mile, rest 5:00
- 6:41 (PR), 6:46, 6:52
Alan Pamayo
on Wednesday, May 09, 2012 at 04:04 am
Endurance Run
4 x 800m TT: 3:11, 3:10, 3:12, 3:07
david
on Wednesday, May 09, 2012 at 04:57 am
goose:suggestion
It does look a little confusing at first but once it clicks how it works its really easy to follow even the 3S schedule.to be honest the explanation in the faq confused me even more,lol...I wrote a week out on some paper just using initials for each workout..eg Wednesday > S(strength) > SC(strength/conditioning > 3S S(swim)..which made it easier to visualize what a week looks like.if you're still struggling would it make it easier to follow an earlier cycle which you can download from the forum (A,B and C so far I think) so you can see at a glance how the whole cycle is set out week by week and day by day.
A and B here. http://www.crossfitendurance.com/forum/viewtopic.php?f=2&t=1292
C here. http://www.crossfitendurance.com/forum/viewtopic.php?f=2&t=1364
Hope this helps,kaitlyn will probably explain it twice as good in half the words but...community spirit and all that
Kaitlin
on Wednesday, May 09, 2012 at 06:16 am
RE: Suggestion
Goose-- If you want everything available for the week ahead of time you have a couple of options. Follow the site a full week behind or use one of the cycle that has already been completed.
This will allow you to have all the wods for the week planned out ahead of time.
You can refer to the demonstrations page for a video demo of a certain skill.
Kieran
on Wednesday, May 09, 2012 at 06:30 am
re: ring dip subs
I believe the standard is bar dips x 3.
david
on Wednesday, May 09, 2012 at 06:56 am
new shoe time
Can't decide between NB Minimus zero or minimus 10,running mainly on the roads with a bit of well worn path trail work...any suggestions?...Jake fisher did advise me a while back but my memory is rubbish...leaning more towards the zeros at the moment..
Brad
on Wednesday, May 09, 2012 at 07:05 am
120509
STRENGTH:
ME: Good Morning (Wide Stance)
45-55-65-75-85-95-105-115(difficult to maintain form)-105-105
2 reps each
CFE STRENGTH & CONDITIONING WOD:
"Elizabeth"
21-15-9 reps for time of:
Clean, 135/95 pounds
Ring Dips
Time: 14 min(95lbs)
Andy L
on Wednesday, May 09, 2012 at 07:24 am
Swim Substitute
Long story short I'm a 3S and have no pool access for the next two weeks. Any good swim substitutes? I have an Oly distance tri in two weeks and been sick for the past week. So 3 weeks w/o swim access = no good.
Sebastian
on Wednesday, May 09, 2012 at 08:03 am
Beginner
Where can I find the six weeks cfe intro from the competitor magazine?

Thank you
Kaitlin
on Wednesday, May 09, 2012 at 08:05 am
RE: Swim Substitute
Andy-- Is there open water that you can get to? Ocean, lake, pond
Kaitlin
on Wednesday, May 09, 2012 at 08:07 am
RE: Beginner
Sebastian-- Go to the resources sport tech page in the drop down on sport tech tab. Go to the programming heading 9th one down.
Allysia
on Wednesday, May 09, 2012 at 08:25 am
Endurance runs
On the (SS) run where it says "3x 1M" is that one mile or does it mean something else?
Kaitlin
on Wednesday, May 09, 2012 at 08:31 am
RE: Endurance runs
Allysia-- M stands for mile. Refer to the workout legend to answer these questions.
Daniel Smith
on Wednesday, May 09, 2012 at 08:55 am
Quik Questions
I have been taking a few days off due to finals and performance wise i have not been doing so good. I have a Tri in two week and was wondering if taking a few days off would affect my performance in the Tri??
Kaitlin
on Wednesday, May 09, 2012 at 09:27 am
Quick Questions
Daniel-- It sounds like you need the rest due to finals. Your performance on wods may not be where you would like from added stress/circumstances of taking finals. You may not be aware of all the ways the situation is effecting you. Better to take the rest than to get injured from working out when you are tired combined with your attention focused in other places.
Matt in the hat
on Wednesday, May 09, 2012 at 10:09 am
Swim Splits
Ben, I agree that it is more than a little optimistic. If you look at the World Records for 800m (7:23) and 1500m (14:10) as well as the 1000m (9:16) you quickly see that holding a 1:00 100m past 400m is extreamly fast. In fact it would have won you an olympic medal 70 years ago. Has anyone on this site been able to do that 100m X 10 on the 1:30 without scaling? Okay, hopefully this doesnt sound like I'm whining about an amazingly useful and free site. Keep up the good work, and thanks again Kaitlin.
JP
on Wednesday, May 09, 2012 at 10:21 am
Swim Question
Kaitlin,

I did the swim today due to access reasons. 10x100 on 1:30??? Who is writing this stuff?

I read your response to a swim question on Tuesday and, respectfully, disagree. I swim with (NOT on, with) a college team and the coach said 1:30's for 100 is college-level timing, with 10-20 secs break.

Could you provide further clarification as to the goal here? I'm not a college-level athlete and as I read the WOD, feel it is asking too much.

Appreciate the extra help.
Kaitlin
on Wednesday, May 09, 2012 at 11:18 am
RE:Swim question
I don't program the swim wods.
Yes, I have done 10x100 on 1:30 several times. This is not set up with the same work:rest ratio as run and bike wods. I don't know why it is written with a different work:rest ratio than the other wods.
Most pools are set up in yards not meters. So that is another difference.
Andy L
on Wednesday, May 09, 2012 at 11:19 am
RE: Swim Sub
Kaitlin, I do have access to a lake; however, I don't know if I can get a swim buddy to go with me. I don't have any buoys to tie to me to alert boaters that I'm in the water.
mike d
on Wednesday, May 09, 2012 at 11:50 am
s+c
6' 170# male

scaled to 95# clean and bar dips
7:22
CaseyS
on Wednesday, May 09, 2012 at 12:19 pm
good morning question
How wide is wide stance? Also, I am a little sketched out about hurting my back/neck with this lift. As a result, I was wondering about two things. If I have to dump the bar, is the preferred method to bend over and let it fall in front of me? And what am I missing if I substitute back extension with heavy weight held to my chest (you know, on the GHD machine)? Guess I's be limiting my weight with my arm strength but . . .
Kaitlin
on Wednesday, May 09, 2012 at 12:26 pm
RE:good morning question
Casey-- Go to the demo page (linked under the work out and on the about tab at the top) scroll down to the good morning video.
Jesse S
on Wednesday, May 09, 2012 at 12:35 pm
Elizabeth?
I was wondering why Elizabeth is programmed again? Didn't we do that WOD in April? Is to test progress in the last few weeks?

Also last time squat cleans were specified, but this time not?

I love CFE, and thanks for all the hard work!
Andy L
on Wednesday, May 09, 2012 at 12:41 pm
RE: Swim Sub
Kaitlin, I do have access to a lake; however, I don't know if I can get a swim buddy to go with me. I don't have any buoys to tie to me to alert boaters that I'm in the water.
Ross
on Wednesday, May 09, 2012 at 12:45 pm
Wod
Strength- 45, 55, 65, 75
Elizabeth with 95 lb. cleans and ring dips= 10:18

Endurance: 4.5 miles (1st half easy, 2nd half picked it up)
Wouter M
on Wednesday, May 09, 2012 at 01:30 pm
WOD
ME: 5x100, 5x140, 5x160 pnds the CRAMPS
S&C in 14.04
95 pnd clean, 1:2 bar dip sub
Jake Fisher
on Wednesday, May 09, 2012 at 02:55 pm
Daily Results & RE: David/Minimus
LIFE has gotten in the way here lately. I have a lot going on with my "financial structuring" & I'm also dealing with the rhabdo just a little -- the headache persists, today is DAY 8 or 9; it gets better as the day progresses, but in the morning, it's brutal.

Today I just did the OLY SKILL WORK from last week: 10:00 of Snatch, going heavy, no misses and "NOT a max effort" ...

>> All Squat Snatches:
65(3)-85(3)-105(3)-125(3)-140F
>> The 140 attempt would've been a PR, but I missed it out in front and my 10:00 had just ended. So I left it in the bank.


RE: DAVID & MINIMUS
Hey brother, don't get the Minimus MT10 or MR10's, those were the second edition of the Minimus -- they were poorly crafted in order to meet over-demand (New Balance admits this, and that's why they are cheaper than the MT20 or MR20). An athlete at my box bought a pair of the WT10's earlier this week and her toes blew-out the front today. Not good. She didn't take my advice, LOL!

Get the Minimus 20's, you'll love them.

If you are considering the Zeros (MT00) Trail, please be forewarned that running in them on pavement will make you hate your life (and running); on an offroad trail they are brilliant -- however, if you POSE isn't perfect, I'd avoid the Zeros at all costs.

If your POSE is good, but you do most of your running on pavement or in CrossFit WODs, then I would get the Zeros for ROAD (MR00). There's a guy in our box who just got his MR00s (he's an exceptional runner), he doesn't run often only in the WODs, and he LOVE them.

Hope this helps, brother!
Brad Williams
on Wednesday, May 09, 2012 at 03:38 pm
5/9/12 WOD
Intervals on the trainer this morning. 4 x 9 min./3 rec. (due to time). 30 minute spin after school. Mobility rest of night and for rest day tomorrow.
Delfin
on Wednesday, May 09, 2012 at 04:29 pm
29/M/174/5'5"

Elizabeth as rx'd: 11:31
Chad Brinkley
on Wednesday, May 09, 2012 at 05:37 pm
Catching Up
I am having trouble keeping up with the WODS this week. Lots going on at work and I am a little under the weather this week.

Monday
Local S&C WOD in the AM - 100 SDHP @95, 100 Box Jumps @24", 100 KB Swings @55, 100 Wall balls 20LB to a 10' Target (Time was 33:40 RX.

3S Run WOD in the PM - 400 Meter Warm Up + Drills; 4x800 Meters with 1:2 Work:Rest (3:03; 2:57; 3:01; 2:55); 1200 Meter Cool Down + Mobility

Tuesday:
S&C at the local box in the afternoon.
Strength: Complex (Deadlift, Hang Clean, Front Squat, Push Press, Thruster) 10 x1 (75, 85, 90, 95, 105, 115, 120, 120, 130, 135)
Conditioning: "Chipper Mile" - 30 Box Jump @24", Run 200 Meters, 30 Med Ball Push Ups, Run 200 Meters, 30 Ball Slams @35, Run 200 Meters, 30 Sledgehammer hits on a tire, Run 200 Meters, 30 Overhead Squats @75, Run 200 Meters, 30 Pikes, Run 200 Meters, 30 Glute Ham Developer Sit Ups, Run 200 Meters, 30 Double Unders, Run 200 Meters, 30 Thursters @75. Time was 24:48 PR.

Wednesday
3S Swim WOD in the PM (Scaled): 700 YD Warm Up (200 Freestyle, 200 Drills, 200 Pull, 100 Kick with no fins), 10x75 Yds on 1:30 (Time was consistently 1:15-1:18); 500 Yd Cool Down (400 Freestyle, 100 Kick with no fins).

I only had time for a short follow up WOD at the pool today so S&C WOD for me was: 5 rounds of Swim 50 YDS, 5 Underwater Muscle Ups, 10 Push Ups, 15 Air Squats (Time was 11:00).
Chad Brinkley
on Wednesday, May 09, 2012 at 05:41 pm
RE; JP
I agree that the programmed 3 sport Swim WOD for this week is tough. But there are plenty of people who can do it as prescribed. If you can't, then simply scale it (say 75 on 1:30 instead of 100 on 1:30).

There are lots of Crossfit WODS that look impossibly hard to someone who is not yet able to do them prescribed, but all of them can be scaled. The same principle applies to CFE WODS.

I have no problem with the programming being set at a level I may not be able to meet yet. The goal is to keep getting better and striving to hit a high mark is one path towards that end.
Alan Pamayo
on Wednesday, May 09, 2012 at 06:13 pm
S&C WOD
ME Good Morning 2RM: 115, 135, 155, 175, 185

WOD as RX'd: 7:14 (Power Cleans)
DRod
on Wednesday, May 09, 2012 at 11:10 pm
WOD
ME: 2x, 95, 135, 140, 145, 155-still a little nervous about going real heavy with good mornings

S&C: Rx'd 7:28
-good WOD. Last time we did Elizabeth with squat cleans it took me 10:13.
jmac
on Thursday, May 10, 2012 at 07:37 am
RE: 3S Swim
All,

The 1:30 rest interval was actually a typo (that I unfortunately just caught). I realize a 1:30 split for 100m is one heck of a time - it was actually supposed to be on 2:30.

Sorry for the confusion, but I think Chad summed it up well: "The goal is to keep getting better and striving to hit a high mark."
ManfredM
on Thursday, May 10, 2012 at 02:21 pm
Event Week Dial Back
ME: 115. Tried 135 but felt form slipping (wide stance GM is new for me) so erred on light side especially with ITU up Saturday morning here in SD.

S&C: Rx'd at 10:31 at 115#.
Charlie Douthwaite
on Friday, May 11, 2012 at 06:39 am
S&C
5x95, worked up to 2x135 on the good mornings

Elizabeth
11:15 rx with a 25 meter gap between rings and bar, dont know if the walk helped or hurt...
Eugene McDougall
on Monday, May 14, 2012 at 01:22 pm
S&C WOD
Switched up the Good Mornings for Hang Power Cleans.
1 rep on the minute for 15 minutes
5@185, 5@205 and 5@225.
Really concentrating on technique even when they got heavy.

Elizabeth
Rxd (Squat Cleans) - 13:25
Legs were not happy after the technique work, so okay with the time even though I know I could do a lot better fresh.
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