W.O.D.: E Short Intervals Day 1 Week 11

STRENGTH:

ME: Power Clean

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


CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

7 Snatch-grip Deadlifts, 185/135 pounds

9 Russian KB Swings, 1.5 pood/1 pood

11 Burpees

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:

"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): with a 20# ruck/vest 3 x (100m + 200m + 400m)

Each distance within a set should be just short of max effort.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 20s, rest 20s, run 200m in 45s, rest 45s, run 400m in 1:20, rest 1:20, run 100m in 20, rest 20s, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (25m/y + 50m/y + 75m/y), work:rest 1:1*

Bike (WED): 3 x (1/4M + 1/2M + 1M), work:rest 1:1*

Run (TUE): 8 x 100m, rest 0:45, hold splits within 2-3 seconds

*Bike/Swim: Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 100m in 20s, rest 20s, run 200m in 45s, rest 45s, run 400m in 1:20, rest 1:20, run 100m in 20, rest 20s, etc. Each distance within a set should be just short of max effort.

Post sport and times to comments.


CrossFit Endurance Seminar, CrossFit Nordic / CF Nordic Endurance Team, Stockholm, Sweden


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Comments (38)

Pablo Medina
on Sunday, June 10, 2012 at 08:42 pm
Was the CFE Wod changed?
Im sure one hour ago this wasn't the CFE wod. Any reason why? Or am I crazy? Thanks.
Kaitlin
on Monday, June 11, 2012 at 05:28 am
RE: Was the CFE Wod changed?
Pablo--
Wods post at 6 pst/9 est. If you checked it before those times yes the wod changed.
Cheryl
on Monday, June 11, 2012 at 05:39 am
Power Cleans
What's the actual reps/weight for the power cleans?
Evan
on Monday, June 11, 2012 at 06:09 am
Times
just did my first ever crossfit workout- the "short" intervals on the bike haha took me 27min (including rest) I think I might be hooked on crossfit endurance!
Oscar Ek
on Monday, June 11, 2012 at 06:48 am
CFE Seminar
Thanks for a great course in Sthlm this weekend. Had a great time, learnt alot and meet a lot of new people.

Got a 300 k bike race coming up, looking to improve my time from last year (This year based on CFE training, last year LSD training)
Kaitlin
on Monday, June 11, 2012 at 07:41 am
RE: Power Cleans
Cheryl--
From the Strength and Conditioning FAQ"ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient way and improve motor coordination (your body’s “wiring” for using muscle). During max effort we are primarily training muscles rather than movement. I will clarify. The purpose of an agility ladder is training a movement. Heavy squat is for training muscles. (Synergy Athletics)"
Jesse
on Monday, June 11, 2012 at 11:05 am
Russian swings?
When you say "Russian" KB swing what kind of ROM do you mean? Overhead, eye level?
Ed
on Monday, June 11, 2012 at 11:16 am
WOD
Had to back off the weight (155lb)

13:10.
Kaitlin
on Monday, June 11, 2012 at 11:43 am
RE:Russian Swings
At 1:05 on the video are Russian Swings. http://www.youtube.com/watch?v=rJqPgV681Hg
Alan Pamayo
on Monday, June 11, 2012 at 11:59 am
S&C WOD
Power Clean 2RM: 185, 205, 225(1), 225(1), 225(2 finally!)

WOD as RX'd: 7:58
Chad Brinkley
on Monday, June 11, 2012 at 12:38 pm
Ironman Kansas 70.3 and nutrition
Congrats to all the CFE athletes who finished Ironman Kansas this weekend. It was a brutal day... 92 degrees, 15-25 MPH winds, and the race was non-wetsuit legal. Despite all of that, I was determined to have the best day possible. Some days, however, are all about making it to the finish line.

Swim: 48:45
T1: 4:30
Bike: 3:19:09
T2: 4:25
Run: 2:28:41
Total Time: 6:45:30

It was a middle of the pack finish and I was in the bottom third of my age group. I was not really happy with my performance, but I was happy to finish.

Still having problems with nutrition. One of the big issues I have on long events is that my body has a big problem processing the gross amounts of processed sugars in most endurance nutrition products. I have been struggling to find something I can stomach so I can get the calories I need to have a strong finish. I really need help or advice from someone about this. It is a major road block to my performance in events longer than 3-4 hours.
RC
on Monday, June 11, 2012 at 12:56 pm
S&C WOD
As Rx'd - 7:47
Chris Biles
on Monday, June 11, 2012 at 12:59 pm
WOD
PC- (all x2) 165, 175, 185, 195, 205

S&C- 7:33 Rx'd
Jason Dickenson
on Monday, June 11, 2012 at 01:03 pm
Wod
SC-max clean 165

WOD RX-9:12

3S swim-(:23, :48, 1:13)(:21, :46, 1:11)(:21, :44, 1:09)
T
on Monday, June 11, 2012 at 01:27 pm
WOD
Clean 1rep max 155
S&C WOD- 7:59

Hope to see more ladies post. Come on gals
Brad Williams
on Monday, June 11, 2012 at 02:00 pm
6/11/12 WOD
Strength & conditioning this morning. Power Clean- 70lbs/10 reps, 85lbs/8 reps, 95lbs/7 reps, 105lbs/5 reps, 115lbs/3 reps, 125lbs/2 reps, 135lbs/Fail. Circuit- 9:20 min. Felt slow this AM, but expected after triathlon. S&C really helped me and felt better rest of day. Mobility after school. Lifetime Fitness Alpha Competition Regional Saturday. I think it is similar to a Crossfit Games "Chipper" WOD. Ann Arbor 5K on Sunday because Principal at school I teach asked me to run with him...or at least finish run back and finish with him.
jmac
on Monday, June 11, 2012 at 04:24 pm
RE: Russian Swings
American swing (the version used in CF): overhead (or completely vertical if at a CFG event)

Russian swing: eye level/parallel to the ground. I'm sure Pavel has an exact definition for the RKC as well.
zach
on Monday, June 11, 2012 at 04:50 pm
today
13:49 rx

I had to use a 70# kettlebell because that is all I had.
John P
on Monday, June 11, 2012 at 05:11 pm
Completed on a treadmill due to bad weather. Looking at the heart rate graph the total time was about 16 minutes or so.
Trish
on Monday, June 11, 2012 at 05:37 pm
WOD
6:52 with 125# DL
Rick
on Monday, June 11, 2012 at 05:50 pm
Just Starting CFE
Cleans- worked up to 190

WOD: 18:28
Charlie Douthwaite
on Monday, June 11, 2012 at 06:08 pm
ME 185# x5 caught then almost completely standing, big improvement from a 185# squat clean 6 month ago

WOD RX'd 7:39
Trish
on Monday, June 11, 2012 at 06:16 pm
WOD
6:52 with 125# DL
Kaitlin
on Monday, June 11, 2012 at 06:47 pm
RE: Ironman Kansas 70.3 and nutrition
Chad-- 3 Fuel
DougG
on Monday, June 11, 2012 at 07:31 pm
WOD
ME: 5x 75, 4x 95, 3x 115, fail 135. My form stinks. Should be able to do much better.

S&C: 10:01
Deadlift 135, kb 35
Jake Fisher
on Monday, June 11, 2012 at 08:07 pm
Chad Brinkley & Nutrition
Hey Chad,

I'm with Kaitlin, 3Fuel will probably be the simple answer.

I will re-interate what I tell my athletes & those individuals who ask me for help with their nutrition... You have to make yourself an experiment. ESPECIALLY if you're not going to do what the masses do -- drink the kool-aid laden with sugar. You have to make a day in your training a race simulation day and see how far you can go on just water (besides a heavy protein/fat breakfast timed out before you start your experiment); and then see what foods you can put down with ease and keep down...

I tell my athletes & those inquiring me for "the secret food ratios" that what works for me will most certainly NOT work for them (you) or anyone else who attempts it. And actually, my events rarely go over 3 hours, so my emergency fuel is just a packet of coconut butter; I drink nothing else besides water. I take salt stick -- depending on hot/humid the conditions will be...

Sorry if this response doesn't give you what you want. I hope it at least provides some insight :)
ManfredM
on Monday, June 11, 2012 at 08:11 pm
Back On Road To Vineman 70.3
ME: 135 x 2 - 145 x 2 -165 x 2 - 185 x 1 (one rep only on last one and crapped out rep #2

WOD RX'd: 11:27 with 165# squat grip deadlift and 1 pood KB

3S Swim: Avg 21-45-1:09

After a few weeks of battling off a cold along with an avalanche of work and board matters with bare minimum CFE, it feels good to be back at it!
Jake Fisher
on Monday, June 11, 2012 at 08:17 pm
Also Chad Brinkley...
I forgot to mention something...

However your diet looks while you're in training or "in season" -- that's how you have to be fueling during a race. You can't change your race nutrition from what you normally consume.

So that means if you're going to use 3Fuel during races as your fuel source, then you best be using it in training! ;) You have to allow your body to adjust to changes in your nutrition; and not only that you need to understand how your body is going to respond to these changes; and you have to make adjustments accordingly.

As for me, my nutrition is strict Paleo 99% (my 1% is 1/8 c. daily allowance of chocolate covered craisin, but they are rare these days) ... My Paleo nutrition is HIGHLY KETOGENIC and very heavy in fat (50%), ~45% Protein, ~5% carbs ... I consume less than 80g of carbs/daily; and those carbs are mostly from 6-9 c. of dark green veggies & less than 2 c. of fruit/daily.

^ Maybe that shines more light?
Jake Fisher
on Monday, June 11, 2012 at 08:27 pm
Daily Results
STRENGTH: Power Clean, 175#
95(3)-115(3)-135(2)-155(2)-165(2)-185F-175-180F, my PR is 190#, but not today ;)

WOD, As Rx'd = 10:14
> Snatch grip DL was righteous! And I hit a target 3" above max reach while doing the burpees ;) I love that standard!

No 3S/SWIM today; having troubles getting to a lake... I'll hopefully have that figured out by the end of the week ;)

Sub'd the 1S/ROW "Short Tosh" for my swim. It's a good sub for me.

Short Tosh on the C2, 3:00 PR!
0:28,0:53,1:50 = 3:11
0:27,0:50,1:48 = 3:05
0:27,0:47,1:46 = 3:00
CaseyS
on Monday, June 11, 2012 at 08:53 pm
Re: Ironman Kansas 70.3 and nutrition
Nutrition is so hard, partly because I think it's so individual. I also have a hard time with all the sugar. Lately I have been having really good luck with peanut butter mixed with honey. I think the fat makes the sugar easier on my stomach. I'm using these things called Gu Toobs (little squishy squeeze bottles that don't leak, ever) to carry it. Not sure it'll work for you but it's been working well for me this year so I thought I'd try throwing it out there. Good luck with the rest of your season.
Matt K
on Tuesday, June 12, 2012 at 04:10 am
WOD as rxd 7:36
Jörund Rundhovde
on Tuesday, June 12, 2012 at 10:15 am
WOD results
Still feel weak.
ME: worked up to 132

S&C WOD
Deadlift 110lb,rest as Rx. 8:03
pablo (Argentina)
on Tuesday, June 12, 2012 at 10:29 am
wod
me: 60KG-5,60KG-5,70KG-4,80KG-3,90KG-2 (pr)

WOD: 14´36¨
JRS
on Tuesday, June 12, 2012 at 04:35 pm
SWOD:
Pwr Clns: 3RM-235lbs
Met-Con:
9:47 as rx'd
KOV
on Tuesday, June 12, 2012 at 05:54 pm
Wod
ME
135, 155, 185, 205, 225(1) fail on 2

S@C
10:05 as Rx (28kg kb)
Matt K
on Tuesday, June 12, 2012 at 06:13 pm
WOD as rxd 7:36
Eugene McDougall
on Wednesday, June 13, 2012 at 09:17 am
S&C
M/39/5'7"/165

ME Power Clean
#245 (tied PR) got under #255 but couldn't stand up

5RFT
7 Snatch-grip Deadlifts, 185 pounds
9 Russian KB Swings, 1.5 pood
11 Burpees

6:31 Rxd
Jörund Rundhove
on Wednesday, June 13, 2012 at 10:57 pm
Swim wod
3s swim. Due to restricted opening hours this was done on wednesday.
Almost same times during all three sets.
25m 20s 50m 50s 75m 1m10s
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