W.O.D.: E Short Intervals Day 1 Week 7

STRENGTH:

DE: Good Morning 8 sets of 3 reps @ 70% of 1RM on 1:00

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 15:00 of:

Row 500m

12 Goblet Squats, 1.5/1 pood

15 Toes-to-Bar

Post rounds to comments. Sub for 500m row is 400m run. SDHP is not a suitable movement substitution for this workout.


ENDURANCE WOD:

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

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Ruck (TUE): 3 x (100m + 200m + 400m) with 20 pound ruck or vest (also known as "Heavy Short Tosh")

Each distance within a set should be performed as hard as possible.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1

Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1

Post sport and distances/times to comments.


CrossFit Endurance Seminar, Atlas CrossFit, Chicago, IL


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Comments (21)

Alan Pamayo
on Monday, May 14, 2012 at 04:04 am
S&C WOD
DE Good Morning 8x3 @ 135 lbs

WOD as RX'd: 3 Rounds + 500m + 2 Goblet Squats
Gordon
on Monday, May 14, 2012 at 08:47 am
Question
On the site for 3S- is the programming to select one of the three days of intervals or do all three workouts? Thanks,

Gordon
Jake Fisher
on Monday, May 14, 2012 at 09:13 am
Atlas CF
I'll be at Atlas CF on Thursday for the Judges Committee Meeting. Looking forward to Judging North Central Regionals this coming weekend :)
Jmac
on Monday, May 14, 2012 at 10:03 am
RE: Gordon
Hey Gordon, it's 1 interval per day. So you'll be doing them MON, TUE, WED.
Wouter M
on Monday, May 14, 2012 at 10:23 am
S&C
3 rnds + 237 m row
Sub T2B for knees to elbows
Ben
on Monday, May 14, 2012 at 10:37 am
Swim Question
Hi Guys,
quick question about the swim. When it's written like this: 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1, do you do 25 m, then rest, 50 m, then rest, 100 m, then rest, then repeat the whole sequence? Thanks
Ben
Kaitlin
on Monday, May 14, 2012 at 10:45 am
RE:Swim Question
Ben-- Yes rest the time it took to complete the interval and do the next interval in the series. No extra rest between rounds.
Chris Biles
on Monday, May 14, 2012 at 11:49 am
S&C
Good Mornings @ 95# (no idea what my 1rm is)

3 rnds +12 squats
Kyle
on Monday, May 14, 2012 at 12:08 pm
3S Swim +6 WOD
Swim:
0:25, 0:56, 2:03
0:25, 0:58, 2:03
0:26, 0:59, 2:04
Wendler Squat
165 5x5 (75%)
185 5x5 (85%)

Later

WOD: 4rd rx
Ben Grant
on Monday, May 14, 2012 at 01:16 pm
1 RM
Chris - 1 RM is one-rep maximum - the most you can life once. So here you do 3 reps at a weight equal to 70% of the most you can lift once
Brad Williams
on Monday, May 14, 2012 at 03:43 pm
5/14/12 WOD
Interval swim this morning.
#1- 24,52,1:50. #2- 22,51,1:49.
#3- 23,50,1:48. Really happy with these times swim is getting better. Just gotta get into a Master's class once school gets out. S&C recovery after swim because I could feel some lingering fatigue from hilly run yesterday. Pretty happy with workout this morning.
Matt
on Monday, May 14, 2012 at 06:06 pm
S&C
GM @ 132 + 30# chains

3 rnds +110m
Chad Brinkley
on Monday, May 14, 2012 at 06:07 pm
Catching Up
Last week was not good for me. Very busy at work and suffering from a head cold. It was tough to get all the workouts in.

5/10/2012: Bike - 5:00 Warm Up; 10 x 1/4 MIle with 1:00 Rest (intervals were 37-39 seconds); 4x1 Mile with 2:00 Rest (intervals were 2:45-2:46); 5:00 Cool Down

5/11/2012: S&C at the local Box
Strength: Deadlift 3x3 (255, 275, 275), Power Clean 3x2 (135, 155, 155), Squat Clean 3x1 (95, 105, 115)

Conditioning: 10 Minutes to complete 40 Deadlift @185, Run 1000 Meters, AMRAP Bar Facing Burpees (Score was 49 Burpees)

5/12/2012: 8 Mile TT Run (1:04:39... slow pace for me)
Strength: Bench Press 3x3 (140, 150, 160), Power Clean 3x3 (115, 130, 145), Shoulder Press 3x3 (100, 100, 100), Back Squat 3x3 (175, 175, 175)

5/13/2012: 30 Minute Tempo Bike (Distance was 10.46 Miles); 500 Meter TT Swim (Time was 9:19... slower than my last 500 TT).
Kevin
on Monday, May 14, 2012 at 06:21 pm
135#GM

3Rounds plus 500 M 2 squats
barefootin
on Monday, May 14, 2012 at 06:39 pm
pakced gym on a monday
Good Mornings
8x3 @ 135 on 1:00

S&C WOD
4 rds in 15:45
decided to finish up the rest of the t2b because I had to waste so much time maneuvering everyone at the gym and my bar was taken so had to scramble to find another one.
Had to use two 30 lb kettle bells
Mike
on Monday, May 14, 2012 at 06:46 pm
Strength- 95lbs
S&C 3rnds with 2 goblet squats
Travis Rieber
on Monday, May 14, 2012 at 07:35 pm
GM 8x3x135, started each set from the floor which was interesting.

3 rnds + 2 goblet sq,
Jake Fisher
on Monday, May 14, 2012 at 07:57 pm
Daily Results
STR: Good Mornings (DE) Rx'd @ 130#

Deadlift (ME) = 390# PR! (+5#)
225(6)-275(4)-315(3)-365-390-395F. def slow/RELIGIOUS 1RM, LOL!

WOD Rx'd = 3 Rounds, +500m row, 12 goblet squats, 10 T2B (nearly another full round)
Charlie Douthwaite
on Monday, May 14, 2012 at 10:04 pm
S&C
4 Rounds flat

congrats on that PR jake!
Jake Fisher
on Tuesday, May 15, 2012 at 04:50 pm
Thanks Charlie!
I get more love here than in my own box ;)
Eugene McDougall
on Monday, May 21, 2012 at 02:50 pm
S&C WOD
DE Barbell Snatch 15 x 3/2 on 1 min
5x3x145
5x3x155
3x2x165
2x2x175

Conditioning:
500m Row, 12 Goblet squats@1.5pood, 15 Toes 2 Bar

4 Rds+271m Rxd
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