W.O.D.: E Short Intervals Mid Week 9

STRENGTH:

ME: Work up to a Back Squat 3RM

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


CFE STRENGTH & CONDITIONING WOD:

5-4-3-2-1 reps for time of:

Back Squat, 70% of today's 3RM

Chest-to-Bar Pull-ups

Toes-to-Bar

Post time 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.


 

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Comments (29)

styria69
on Wednesday, May 30, 2012 at 03:47 am
WOD-Comment
70 kg back-squat
4:20 min for S&C
Daniel Smith
on Wednesday, May 30, 2012 at 06:26 am
Awesome Swim
Great solid swim this morning!! Working on my kick turns and breathing more effectively. Tabata swim was pretty intense, I finished just barely under 30 sec. Cool down with some legs and 5x100 meters with kick turns involved!! Need to up my distance a little because I wanna do a half IM!!!
StacyF
on Wednesday, May 30, 2012 at 09:05 am
Thanks, Whiteboard Wednesday!
I swear you guys must read my trainingpeaks account. (For the record, they are not. It's protected and locked.)
This is exactly what I have had to do to balance my training stress or (TSS). Thank you for the confirmation I'm not screwing it up and on the right track.
Andy L
on Wednesday, May 30, 2012 at 10:11 am
Bricked legs
I'm a 3S athlete and my legs are bricking - and it's not an isolated event. In training and on race day my swims go well, my bike times are solid, but when I transition to the run I brick. I should note that I do not ride a tri-specific bike. It's a road bike and I don't have aero bars. Anyone have any tips on how to better prepare my legs?
Oscar Ek
on Wednesday, May 30, 2012 at 10:40 am
3S Bike and WOD
Morning: Short bike itnervals with MTB and kid carrier
230, 210, 230, 230, 230, 210, 240, 210, 190, 210 m

Lunch WOD
Strength: 95 kg
S&C: 5:05
Having trouble with the toes-to-bar.
StacyF
on Wednesday, May 30, 2012 at 11:24 am
Andy- bricked legs
Are you doing brick workouts on the weekend?
Are you pacing on the bike for the run? I usually slow down towards the end of the bike, gear up, spin more, to prepare running into transition and going to the run.
Have you checked your nutrition and hydration? As for me, my nutrition and hydration changes for the run.
Are you kicking too much on the swim?
Brick workouts, either swim/bike, bike/run, and even swim/run will all help prepare you to run on tired
Andy L
on Wednesday, May 30, 2012 at 12:04 pm
RE: StacyF - bricked legs
Yes, I do brick workouts on Saturdays and that's when I brick. Excuse the pun. I’m really not pacing on the bike. I’m trying to go fast and hard. The last 2 miles are downhill and I can coast at 22-25mph with minimal pedaling. Perhaps I need to dial it back a bit. Moreover, I’m sure I could use some nutrition and hydration tips. How much should I consume on the bike? I take two water bottles with me (48oz total). One with water only and the other mixed with Hammer electrolyte mix. I eat shot blocks and sometimes a lara bar on the ride. As for the swim, I make an effort to let my arms do a majority of the work and kick steadily and methodically. Thanks for your help.
Alan Pamayo
on Wednesday, May 30, 2012 at 12:17 pm
Endurance Run 8 x 20:10: .5 miles total (outdoors ... no treadmill)

Back Squat 3RM: 315 (made only 1 rep @335)

WOD as RX'd @225 lbs: 3:02
Chris Biles
on Wednesday, May 30, 2012 at 01:12 pm
WOD
3RM Squat- 245#

S&C- 3:52
Carl S
on Wednesday, May 30, 2012 at 01:19 pm
First Rx'd
Rx'd the S&C workout for the first time today, so I thought I'd start posting results as well.

ME Back Squat: 5x20kg, 3x40kg, 3x60kg, 3x80kg, 3x100kg

S&C WOD (back squats @ 70kg) time: 6:40

Was really having a hard time with the C2B pull-ups, but happy to have rx'd my first CFE S&C workout!
Justin
on Wednesday, May 30, 2012 at 01:32 pm
First tri in sept
205# squat
SC w/ 145 # sq @ 4:15
Justin
on Wednesday, May 30, 2012 at 01:33 pm
First tri in sept
205# squat
SC w/ 145 # sq @ 4:15
StacyF
on Wednesday, May 30, 2012 at 02:24 pm
Andy L and sorry for the length
2 miles is not a whole lot of time. If I am doing a half (70.3), I start preparing at the 9M mark; all attacks have to be done before then. Some people do it based on time; others on distance, so you will need to decide what works best for you.
Race nutrition is one that you will have to just experiment with. I am very lean (122#) with 11% bodyfat, so I have to take in 150-200 calories every 45-55 minutes on the bike; the run is a different story. Those calories come in a combo of solid and liquid fuel. As for hydration, plan based on the temperature, weight, distance, and intensity. If it is 90 degrees, add 20 degrees to that and that is the temp that you need to plan your hydration at. I live in the land of Hotter than Hell, so Heed does not work. I use a combination of EFS and Salt Stick. For long training rides and really hot long races, I carry a max of four insulated bottles - two on the back of the seat (EFS), one on the bike (that's nutrition), and if it is really hot, and I'm going far, I'll put one in the back of my jersey- preferablly one that I froze or filled to the rim with ice for the cooling effect.
It is better to have too much hydration than not enough. Hydration is more important than the nutrition. You can always ditch what you don't need, or be a friendly triathlete and pass it off to the struggling triathlete that will be very thankful.
Last but not least, have your bike fit looked at by someone trained in fitting bikes. There are numerous brands of bike fitting, so be sure that you go to someone who is trained by a specific certification program- BG, Retul, SICI, ect. There is a difference between a comfort fit and a racing fit. Any change in fit will require some time for adjusting.
Shelled, bricked, heavy, hammered, skeltoned, fried, burnt, popped, blown up, cramped, shattered (did I miss any?) legs are all part of the game. You just have to find what works best for you.
Allie
on Wednesday, May 30, 2012 at 02:53 pm
WOD
Have a question....do you guys do the wod posted on this page and the crossfit wod or just the wod posted on this page?
Brad Williams
on Wednesday, May 30, 2012 at 03:04 pm
5/30/12 WOD- Bricked Legs
Intervals on the bike this morning. Those 30/30's were really hard, especially near the end. No S&C today will get that done tomorrow.
How are to attacking the bike? Are you stand climbing hills or spinning? That can make a difference itself. Also, you may want to get off the bike and just run for a while with no plan on pacing and see how you feel. Also, how are you timing your bike-run bricks? Longer bike short run, short bike long run, etc. Those types of training adaptations will make a difference. Hope this helps.
Kaitlin
on Wednesday, May 30, 2012 at 03:28 pm
RE:WOD
Allie-- For best results use the strength and CFE S&C wods posted here with the endurance wods. If you follow everything posted here you do not need to follow the CF mainsite wods.
J
on Wednesday, May 30, 2012 at 04:36 pm
WOD
ME 360x3

WOD: 2:01 RXd @ 250#
Charlie Douthwaite
on Wednesday, May 30, 2012 at 04:45 pm
S&C
3RM 155,185,195,205,215

3rm felt solid should have gone heavier.

3:22 @165#
Chad Brinkley
on Wednesday, May 30, 2012 at 04:45 pm
Bike WOD
I did the three sport bike WOD this afternoon: 10 minutes Warm up (High Cadence Spinning);10 x 30 seconds:30 seconds (work: Rest); 10 minutes Cool Down (High Cadence Spinning). Total distance including warm up and cool down was 9.3 miles.

This morning I did a few shorter conditioning WODS at the local Box:

WOD 1: Run 600, 6 x (12 Wall Ball @ 20 LB, 12 Toes to Bar), Run 600 (TIme was 14:21 RX)
WOD 2: Scaled Grace - 30 x Clean & Jerk @ 115LB. TIme was 5:05 (a PR of over a minute... next step is to get the weight up to 135).
WOD 3: Tabata Abs - 4 rounds of Abmat Sit Ups, 4 Rounds of Bastard Sit Ups, 4 Rounds of Air Cycles, 4 Rounds of Plank Holds.
Jason Dickenson
on Wednesday, May 30, 2012 at 05:01 pm
WOD
Squat 3RM-205#

SC-3:52
Fran
on Wednesday, May 30, 2012 at 05:03 pm
WOD
95# for 3RM back squat. Pretty weak but I'm getting better every day thanks to CrossFit Endurance :)

4:42 for a scaled WOD
camilo
on Wednesday, May 30, 2012 at 05:58 pm
WOD
80kg back squat
4:05 min
camilo
on Wednesday, May 30, 2012 at 05:58 pm
WOD
80kg back squat
4:05 min
Jason Dickenson
on Wednesday, May 30, 2012 at 07:08 pm
WOD
Squat 3RM-205#

SC-3:52
AndyBauie
on Thursday, May 31, 2012 at 04:08 am
S&C
6.5 mile run with good hills in 50 min
rest 15 min
3RM = 195#
4:30 (140#)
Rick
on Thursday, May 31, 2012 at 12:01 pm
Toes to Bar
For those of us still getting the hang of this (read that weak!)...what is a good subsittute if we can't complete the toes to bar?
Kaitlin
on Thursday, May 31, 2012 at 01:29 pm
RE: Toes to Bar
Knees to elbow
Jake Fisher
on Thursday, May 31, 2012 at 04:17 pm
Yesterday's Daily Results
(forgot to post yesterday) Oops!

STR: Back Squat 3RM - 235 PR!
135(5)-185(3)-205(3)-225(3)-235(3)

That's a 5+ PR over what I did at the CFE War Camp in Austin in March! (The last rep sucked ;)

WOD Rx'd @ 165# BS = 3:36

Tabata Row, 9x 20:10 W/R
Overall Avg Watts = 337 PR!
m: 104-102-102-100-100-99-99-97-98 Avg Watts/Int: 394-350-350-340-329-329-319-310-319
TOTAL Distance: 901m
>> That's a +7 watt PR on my average from December. I maintained higher watt splits each round until round 7 this time too; and didn't crash at the end (Round 9) like I have in the past.

Also just tested my hematocrit at work and I'm in the normal healthy range of 45% -- so that's a blessing, because I swore I was anemic -- probably just a lack of training the past couple of week = upped the SuckFactor!
ManfredM
on Thursday, May 31, 2012 at 09:40 pm
WODya Want
Squat 215# X 3

S&C: 4:28
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