W.O.D.: E Short Intervals Day 2 Week 9

CFE STRENGTH & CONDITIONING WOD:

7:00 for quality of:

5 Power Cleans, heavy (use a weight that will allow for unbroken sets)

7 Burpees

Goal should be to move smoothly through each round. Focus on solid pacing.

Post rounds and thoughts to comments.


ENDURANCE WOD:

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

Single-Sport (SS):

Tabata: 8 rounds of 20 seconds on, 10 seconds off

Choose ONE of the following sports:

Swim (TUE): 8 x 20:10, use pool or open water

Bike (TUE): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

C2 Row (TUE): 8 x 20:10 utilize high damper setting

Ruck (TUE): 6 x 600m @ fastest possible pace with 30# ruck or vest, rest 2:00 b/w 600m efforts

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds for tabata should be at maximal effort.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 20:10, use pool or open water

Bike (WED): 10 x (0:30 on, 0:30 off)

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

Post sport and distance(s) to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds for tabata should be at maximal effort.


Skill Based Running Progression Week 2 (6)


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Comments (13)

AndyBauie
on Tuesday, May 29, 2012 at 04:20 am
S&C
Storms outside right now, so haven't ran yet. I'll run in rain but running in lightening is dumb.
S&C = 4rds + 3 power cleans (135 lbs) all unbroken
Christian Peterson
on Tuesday, May 29, 2012 at 08:20 am
S&C and Running
I'm back at the CFE after a winter off doing Crossfit Football to gain a little strength. Excited to see how it affects this programming.

S&C: 185lbs for the power cleans. Did 4 rounds then collapsed in a heap.

Then did the running workout 3 hours later.
Allie
on Tuesday, May 29, 2012 at 09:30 am
Questuon abou wod
I am new to crossfit endurance and was wondering what
8 x 20:10 means?
Kaitlin
on Tuesday, May 29, 2012 at 10:36 am
RE:Questuon about wod
Allie-- 8 rounds of 20 seconds of work followed by 10 seconds of rest.
Alan Pamayo
on Tuesday, May 29, 2012 at 11:26 am
Endurance Ruck 6x600m @ 38 lbs: 3:25, 3:30, 3:28, 3:34, 3:30, 3:30

WOD as RX'd @ 135 lbs: 6 rounds + 2 Power Cleans
Eric
on Tuesday, May 29, 2012 at 11:35 am
Running info
I really enjoy the running info. I find that my run is where I lack and I think this info will assist me.
StacyF
on Tuesday, May 29, 2012 at 11:46 am
S&C WOD
95#- 4 rnds + 4 power cleans

Tonight is Splash and Dash as a prep for the club tri this weekend. I'm excited to finally tri on my home turf.

Yesterday was 82M Memorial Day race with my cycling team. Nutrition, wind, and lack of communication from my team got me the SAG wagon 20M into the first half before we stopped for lunch. The second half went much better, but I worked with some girls from another team.
Brad Williams
on Tuesday, May 29, 2012 at 03:47 pm
5/29/12 WOD
Ended up doing the Tabata run instead of "Murph" this AM. Tabata Run- 12%, 7.5 mph. Getting really close to doing it under 8 minute mile pace. After about 15 minutes, did the strength & conditioning workout. 100lb. Power Cleans- 5 sets. Took my time and dried to be smooth each time. Pretty good training day today.
Allie
on Tuesday, May 29, 2012 at 04:45 pm
Wod
This is my first strength and conditioning wod i did 50lbs for cleans and completed 6 rounds ...hopefully soon my strength will increase and I will be able to use heavier weight....later tonight will go do the endurance workout!
Paul
on Tuesday, May 29, 2012 at 04:47 pm
S&C WOD
185 lbs
5 rds + 1 PC
had to go 3/2 for PC's rd's 4 and 5

Tabata run 12% @ 9mph
Chad Brinkley
on Tuesday, May 29, 2012 at 05:51 pm
Swim WOD
I did the three sport swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), Tabata Swim: 8 x 20s Work: 10 s Rest (Intervals were routinely 25 yards), 1000 Cool Down (200 Kick, 200 Pull, 600 Freestyle).

Strength and Skill work at the local Box this evening
STRENGTH:
Shoulder Press 5x3 (75, 85, 90, 95, 100)
Push Press 5x3 (90, 95, 100, 105, 115)
SKILL:
Push Jerk 5x3 (All at 95... focus was on form)
Split Jerk 5x3 (75, 75, 95, 95, 105... focus on form)
Bryan
on Tuesday, May 29, 2012 at 06:45 pm
S&C Results
6 rounds exactly with PC at 135#.
Jake Fisher
on Tuesday, May 29, 2012 at 07:51 pm
Daily Results
I did the Running As A Skill - Six Week Progression (Wk 1) yesterday and today as part of my warm-up routine.

I was working 16-hrs in the lab (where I am currently) -- left at the 9 hour mark to train. Didn't have a lot of time to do much, so did the running above and then the WOD...

WOD = 6 Rounds @ 135# P.Clean
>> I might be anemic again, 135# sucked and typically I could rep out 30+ P.Cleans pretty easily. Moving heavy weight lately has been horrid (more so than normal). I think my 2 wk hiatus from CF/CFE, plus long hours in Chicago working Regionals w/ lackluster sleep (barely 5 hrs/nightly); plus the added stress of the projects I'm preparing for FDA approval at work ... Yeah, LIFE definitely gets in the way. Periodization is a myth, LOL!
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