W.O.D.: E Long Intervals Day 2 Week 10

CFE STRENGTH & CONDITIONING WOD:

21-15-9 reps for time of:

Hang squat clean, 50/35 pound dumbbells

Handstand push-ups

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): 10 x 100m on 2:30, hold splits within 3-5 seconds

Bike (TUE): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds

Run (TUE): 5 x 800m, rest 3:00, hold splits within 3-5 seconds

C2 Row (TUE): 5 x 1000m, rest 3:00, hold splits within 3-5 seconds

Ruck (TUE): 3 x 1M with 35# ruck/vest + boots/utes + (if available) carry 20-30# sandbag or odd object, rest 3:00, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 100m on 2:30, hold splits within 3-5 seconds

Bike (WED): 7 x 2M, spin/rest 3:00, hold splits within 3-5 seconds

Run (TUE): 4 x 600m, rest 2:00, hold splits within 2-3 seconds

Post sport and times to comments.


Skill Based Running Progression Week 3 (6)


CrossFit Triathlon Training to Beat Performance Killers - Nate Helming, Team SFCF


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Comments (36)

Mark Lee
on Monday, June 04, 2012 at 06:54 pm
Glad you posted this one-it looked so juicy on the mainsite:)
Jorge
on Tuesday, June 05, 2012 at 02:11 am
How do I like that comment?^ :P
Matt H.
on Tuesday, June 05, 2012 at 06:30 am
Confused...
Can anyone explain why dumbbells are used sometimes in lieu of the bar?

I feel that this is the only time an athlete uses a dumbbell and needlessly adds to the material needed for a garage gym.
Kaitlin
on Tuesday, June 05, 2012 at 06:37 am
RE:Confused...
Matt-- Using dumbbells hit different stimuli than using a bar, and can show places where technique needs some attention. It is beneficial incorporate different ways of doing a certain lift.
Jason Dickenson
on Tuesday, June 05, 2012 at 07:30 am
3S Run
4x600
2:00, 1:57, 2:00, 1:59
jmac
on Tuesday, June 05, 2012 at 08:09 am
RE: Confused...
Matt, dumbbells are often used in S&C programs to allow for unilateral training, which is often overlooked but is still very important.
Alan Pamayo
on Tuesday, June 05, 2012 at 08:46 am
Endurance Ruck
Ruck 3 x 1M @ 43 lbs + carried 24 lb sandbag:
12:03
12:04
11:46 (thought I wouldn't keep pace so I sped up unnecessarily)

That was not pleasant with the sandbag!
Chris Biles
on Tuesday, June 05, 2012 at 09:45 am
SS Ruck
First time doing a ruck.

35# vest and 25# duffel- 15:25, 15:22, 15:27

Had the cops meet me at the doors of CF Waxahachie to investigate reports about a body armour wearing "sniper." Neighborhood watch downtown was going crazy, I guess!
Wheels
on Tuesday, June 05, 2012 at 09:53 am
SS Run
2:56
2:50
2:52
2:51
2:45
Crazy Mike
on Tuesday, June 05, 2012 at 11:17 am
S&C 50# 13:28 dumbbells were heavy fast! Run swim run this morning
Jason Dickenson
on Tuesday, June 05, 2012 at 11:19 am
3S Run
4x600
2:00, 1:57, 2:00, 1:59
Alan Pamayo
on Tuesday, June 05, 2012 at 11:44 am
S&C WOD
WOD scaled (100 lb Barbell; 1/2" band for HSPU's): 7:10
Oscar
on Tuesday, June 05, 2012 at 11:48 am
3S Bike
7 x 3.2 km
5.42
5.32
5.57
6.31
5.58
5.37
6.15

Hard to keep the spits within 3-5 seconds due to wind and terrain. Been sick for 5 days but it felt rely good.
J
on Tuesday, June 05, 2012 at 12:46 pm
Dumbells
Alternating? How do I do 21?
Wheels
on Tuesday, June 05, 2012 at 12:58 pm
SS Run
2:56
2:50
2:52
2:51
2:45
J2
on Tuesday, June 05, 2012 at 01:30 pm
^^ J - lift both dumbbells at the same time...each lift is a total of 100lbs, 50 pounds in each hand.
TJ
on Tuesday, June 05, 2012 at 01:31 pm
Swim coach
Anyone know of a swim coach in the Annapolis, MD area? I have a triathlon next month and would like someone to look at my stroke for reassurance. Thanks!
Randi
on Tuesday, June 05, 2012 at 02:00 pm
Alan how do you use a band for hspu's? And does anyone else break blood vessels in their face doing hspu's? Or is it just me?
Brad Williams
on Tuesday, June 05, 2012 at 02:56 pm
6/5/12 WOD
Interval run this morning. Did the 4x1 min. 98 cadence/1 rec.- .17,.16, .16,.16 miles. Felt comfortable with that cadence. After drill recover; 2x600m/2:18, 2:28 min. Only did two sets because I'm tapering for tri on Sunday. Extra drill/cadence work really helped me feel the run better. Did whole run in crosswind then turned right into headwind on way back. Strength recovery after school. Great training day today.
Kaitlin
on Tuesday, June 05, 2012 at 03:38 pm
HSPU
Carl Paoli HSPU from the Freestyle Gymnastic Connections Seminar: http://journal.crossfit.com/2011/08/carlsemhspukipping.tpl, HSPU progressions
Part 1 http://journal.crossfit.com/2011/07/carlsemhspu1.tpl
Part 2 http://journal.crossfit.com/2011/08/carlsemhspu2.tpl
Chad Brinkley
on Tuesday, June 05, 2012 at 03:55 pm
Taper Swim
I did a swim WOD this morning. I wanted to do short intervals rather than long intervals since I am tapering this week. I decided to do a short tosh: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), 3 x (25, 50, 100) with 1:1 Work:Rest (Times were 21/45/1:33/21/45/1:37/21/45/1:38); 225 Cool Down (Free Style)

3+ Hours later: DE Strength Complex (Deadlift-Power Clean- Thruster - Back Squat - Back Press - Overhead Squat; all at 95 LB) Every minute on the minute for 12 minutes. Followed up by mobility work.
Wheels
on Tuesday, June 05, 2012 at 04:16 pm
SS Run
2:56
2:50
2:52
2:51
2:45
Wheels
on Tuesday, June 05, 2012 at 04:19 pm
WOD Rx
15:10

50# was difficult to control at the top at times.
CaseyS
on Tuesday, June 05, 2012 at 05:08 pm
Randi's hspu's
You're not the only one. Used to happen to me all the time, all around my eyes. For some reason it doesn't happen anymore and I have no idea why. Perhaps I am just not straining so much?
DougG
on Tuesday, June 05, 2012 at 05:55 pm
SSRun
3:12, 3:21, 3:17, 3:19, 3:19

8 secs faster per 800m than 1 month ago.
Charlie Douthwaite
on Tuesday, June 05, 2012 at 06:05 pm
3S Run 4x600m rest 2:00

2:05, 2:05, 2:05, 2:09

WOD RXd 6:20
tony
on Tuesday, June 05, 2012 at 07:31 pm
Long intervals + S&C WoD
Warm-up drills + 1 mile jog; 3x1M intervals (hilly course) (8:19, 8:20, 8:15)

21-15-9 Hang Squat Cleans @ 35# DBs, scaled HSPUs w/knees on bench (T=6:52)
Zac
on Tuesday, June 05, 2012 at 08:02 pm
RE: DougG
Nice going! Funny how fast one can improve. Keep it up!
Jason Dickenson
on Tuesday, June 05, 2012 at 08:11 pm
WOD
35# with red band for HSPU
Time-13:01
Chris Biles
on Tuesday, June 05, 2012 at 08:18 pm
S&C WOD
Sub 45# DB- 16:30

HSPU wreck me. For now...
Jake Fisher
on Tuesday, June 05, 2012 at 09:03 pm
Daily Results
3S/RUN on some gnarly off-road horse trails in 94'F heat, 85% humidity.
4 x 600m, first was a scratch/warmup
>> 2:20 downhill - 2:20 uphill - 2:26 downhill

20-mins later...

WOD = 35# DBs to make it quick MetCon, except I under-estimated my wrists blowing-out: 22:33

>> Jacked-up both wrists with a lovely "snap" & exhilarating pain during the HSPU. Strained my R shoulder. Tears & winching abounded. Finished the workout; first time doing HSPU by kicking-up to the wall (CFG standard). All strict, no kip. I usually Wall Walk up, with my hips facing the wall -- much stronger & I feel much safer in that position.

Thoughts about hips facing/wall walking up to HSPU position?
Alan Pamayo
on Tuesday, June 05, 2012 at 10:16 pm
Randi
Randi, hopefully you will still see this ...
1. Take one band and girth hitch it around something just above your head (how high depends on thickness of object and the thickness of the band you use/help you want)

2. Take another band and put the middle of it at the bottom of the hanging band, so there are two loops hanging on each side

3. Put one arm through each loop and your head underneath (so the bands are at the back of your neck basically

4. Hands go on the ground and kick your legs up to a handstand. You will want to hit the bands with your legs so you don't just fall over ... that can hurt if one leg goes on each side of the band!!

Adjust the assistance by changing the thickness of the bands or how high they are attached.
Paul
on Wednesday, June 06, 2012 at 05:01 am
WOD
22:30
HSPU's kill me,, kipping is improving

SS run - pacing was off
3:09
2:59
3:04
2:55
2:51

+ first 3 games in sand volleyball league
Jake Fisher
on Wednesday, June 06, 2012 at 01:14 pm
RE: Paul
I'm SO happy to see your 22:30 time :D We both probably should've scaled it back after 12:00, I don't think it was intended to be a 20:00+ WOD, LOL!

Yeah, the HSPU railed me yesterday -- they've never been that hard.

Wrists are feeling much better today after much ice last night.
Amelia
on Wednesday, June 06, 2012 at 06:58 pm
3SRun
2:05 2:05 2:10 2:10
Running with new track buddy - think our competitiveness undermined pacing, but not awful. Knee holding out...this was my last run "test" before Sunday race.
Randi
on Wednesday, June 06, 2012 at 08:12 pm
ThankS Casey and Alan
Yeah it must be because I'm straining so hard. I really need to back to progression work. Someone told me if I'm not careful I could permanently damage those blood vessels. Hopefully the band contraption will help. Thanks
Comments are closed for this post.