W.O.D.: E Short Intervals Day 2 Week 8

STRENGTH:

DE: Bench Press 8 sets of 3 reps @ 50% of 1RM on 1:15 with accommodating resistance

Post loads and resistance to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

*Hold breath 0:30-1:00

6 Burpees

9 KB Swings, 2/1.5 pood

12 Double Unders

*Athlete will start each round by holding breath for 0:30 to 1:00 (scale accordingly). The triplet cannot be started until the athlete completes the breath-holding interval. If an athlete cannot hold breath for a full 0:30-1:00 interval, then use as few sets as possible to reach desired length of time (for example, hold for 10s, breathe, hold for 10s, breathe, hold for 10s to reach total of 30s).

Post working time (subtract breath-hold intervals) and thoughts to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

Bike (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

Run (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

C2 Row (THU): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

Ruck (THU): With 45# ruck or vest + boots/utes 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

Post sport and distances to comments. Each "on" set should be just short of max effort.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off, 0:10 on

Bike (SAT or Tempo): 6 x 1/4M, rest 1:00, hold splits within 2-3 seconds

Run (SUN or Time Trial): 8 x 200m, rest 0:45, hold splits within 2-3 seconds

Post sport and distance to comments.


UnScared Sports Show #6


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Comments (18)

Rishi M
on Thursday, May 24, 2012 at 06:19 pm
Never seen breath-holding before.
Love it!
Alan Pamayo
on Friday, May 25, 2012 at 04:25 am
Endurance Run
Run 8x200m: 35, 36, 37, 34, 35, 35, 39, & 39
barefootin
on Friday, May 25, 2012 at 05:38 am
bike tune-up question
I have a question about my bike and a tune-up I just had done. I am relatively still new to the maintenance on my bike so I brought it in to have it tuned up. I went for my first ride on it yesterday and the big rings were shifting just fine but the small rings were not shifting properly. I would go to shift and I would have to shift again and it would jump two gears or it would shift but was just very delayed. Is this something that needs a couple rides to work out or should I call the shop and tell them the issue or is it something I can fix?
Thanks!
Unstoppable
on Friday, May 25, 2012 at 05:49 am
To make this WOD more challenging I will be adding a 400m sprint after the DU.

Pukie!
Carl S
on Friday, May 25, 2012 at 05:51 am
Accommodating resistance
The strength part today says 50 % of 1 rep max, and then it says with accommodating resistance. What does this mean? Do I do it with 50% of 1RM, or do I add more weight?

Thanks!
Chris
on Friday, May 25, 2012 at 06:24 am
S&C WOD, including holding breath for :30 at start of each round. (Had to break up the breath holding into :10 to :15 sets by round 3)

11:15
chughes
on Friday, May 25, 2012 at 09:22 am
Did the WOD in 9:14...I had the breathe holds at a terrible, 5 seconds on, 5 seconds off for 30 sec. I discovered I can't hold my breathe for long periods of time...esp after double unders
StacyF
on Friday, May 25, 2012 at 09:35 am
Bike question
Take it back to the shop. It sounds like a wire is loose or getting loose. It needs mechanic eyes laid on it if you are not comfortable tinkering with it. Plus, it should be a quick fix and covered as part of the maintenance you just had done.
Jason-Bike Mechanic
on Friday, May 25, 2012 at 10:16 am
barefootin-tune up question
Barefoot, if you just had a tune up done, I would take it back. If they put new cable on, you could have cable stretch and its a quick fix. If you want to try it yourself, near your shifters, or the rear derailluer, there are barrell adjusters. You can twist them in various directions to make the cable looser or tighter till it shifts correctly. Hard to explain in a short comment. Best, thing, just take it back and they can show you...
Delfin Neves
on Friday, May 25, 2012 at 10:41 am
WOD: DU were discrete, can't chain them together yet, plus several no reps in each round. 70# DB subbed for KB.
11:54 adjusted time
Breakdown:
(hold-gasp-hold)
:48
2:02
:32 (15-2-17)
2:52
:30 (15-2-15)
2:41
:31 (15-5-16)
2:13
:32 (15-5-17)
2:06
The DU were the real time suck for me. Regarding the breath holding it seems easier this time than the last breath hold WOD posted, though I think the work might be different. The work felt easier as I went through, the breath holding didn't feel like it was really robbing my body of capacity. Was the purpose to force a hypoxic/anaerobic condition?
david
on Friday, May 25, 2012 at 11:22 am
carl s re:accomodating resistance
Accommodating resistance is achieved using chains or stretch bands looped over both ends of the bar,as you press upwards the bands stretch adding extra resistance,with the chains the higher you push the bar the more of the heavy chain you're lifting also adding resistance
Travis Rieber
on Friday, May 25, 2012 at 01:15 pm
Done
75# BP

Corrected time 7:05 with 40 sec breath holds.
After first round, all breath holds broken up into sets of 4. Normally could only hold first set for about 6 seconds.

Interesting workout.
Brad Williams
on Friday, May 25, 2012 at 04:01 pm
5/25/WOD
Interval swim this morning. 205 meters for the set. Didn't get S&C in because I went to parents house after school today. Should be able to get a good bike in tomorrow with some friends.
Alan Pamayo
on Friday, May 25, 2012 at 07:10 pm
S&C WOD
DE Bench Press 8x3 @ 105 lbs + 1" bands

WOD as RX'd: 5:29 (w/o breath holding ... Clock stopped @ 9:18)

30 Sec Breath Holds: 3:49 Total
1 - 30 (30 total)
2 - 10,10,10 (45 total)
3 - 10,10,10 (49 total)
4 - 10,10,10 (55 total)
5 - 10,10,10 (50 total)

Breath holds were interesting ... very difficult for the first 10 seconds after double unders!
Marlena DiDonato
on Friday, May 25, 2012 at 07:32 pm
new to crossfit endurance
Hey Everyone! I recently have been doing crossfit as an additive to training for a sprint triathalon. One of the coaches recommended I come on this site to try the endurance WODs instead of the schedule I am on of my runs/bikes and swims. I started to get more fatigued while doing both my tri workouts then the crossfit WODs later,and was struggling keeping up with both. My question is...I am having a difficult time figuring out how to follow the posted WODs and which ones to follow...any help would be awesome :)
Kaitlin
on Friday, May 25, 2012 at 08:10 pm
RE: new to crossfit endurance
Marlena-- How the schedule works and a sample week are in the FAQ.
Jake Fisher
on Friday, May 25, 2012 at 09:37 pm
Daily Results... It's been nearly 2 weeks
It's been nearly 2 weeks since I last trained. I walked into my CF box tonight and no one even knew I had been gone. What a sucky feeling.

Work has been extraordinarily taxing the past couple of weeks; lots of 10-12 hr days. And last weekend I was in Chicago judging North Central Regionals -- WHAT A BLAST that was! Hanging out with Chuck Carswell every day was epic -- he commands a room with his presence.

It's nice to be back training again... I've been having withdraws and a bit of depression knowing my first triathlon is less than a month away and being off my routine has been taking its toll.

BENCH PRESS (DE) @ 100# (50% 1RM) w/ 60# of banded resistance. 8 sets of 3 reps on 1:15. Put an AbMat under my shirt and allowed the bar to forcefully accelerate down and crash against my chest while focusing on rapid bar speed on the reversal and press-out. 3 reps all completed under 8-sec.

15:00 MobWOD & Warm-up

WOD = 8:50 Rx'd
>> accumulated 1:00 breath-holds, first 5-sec of each nearly killed me, usually held for 5,5,10,10,15,15 w/ about 3-5s of catching my breath between holds.

Love the breath-holds. It's been a few cycles since we've had one tossed in.

Missed you guys! I've been on here read the WODs and dreaming about doing them... Life had gotten in the way, but I'm back! Let's do this...
ManfredM
on Tuesday, May 29, 2012 at 01:09 pm
Added Resistance For Bench
Bench: 135#...but not sure how to add resistance. I see some mentions about using bands. Any useful links to illustrate?

WOD: 9:54 with 5-5-5-5-10 holding breath breakdowns between sets.
Comments are closed for this post.