W.O.D.: E Long Intervals Day 2 Week 12

CFE STRENGTH & CONDITIONING WOD:

"Farmer hugs a bear"

Five rounds for time of:

100m Farmers Walk, 50/25 pounds per hand

100m Sandbag "Bear Hug" Carry, 80/40 pounds

50m Bear Crawl

Post time to comments.

Note: If you don't have a sandbag, then "bear hug" carry a weight or object that is close in load. The more awkward the object, the better.


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): 2 x (100m/y + 200m/y + 300m/y)

Bike (TUE): 2 x (1/2M + 1M + 2M)

Run (TUE): 2 x (600m + 800m + 1000m)

C2 Row (TUE): 2 x (750m + 1000m + 1200m)

*Ruck (TUE): In Boots/Utes 2 x (Sprint 800m no ruck, rest 3:00, ruck 1M with 45# ruck/vest), rest 5:00 between sets

Swim/Bike/Run/Row: Work:Rest of 1:1. Rest exactly as long as it takes to perform each distance.

For example, run 600m in 2:15, rest 2:15, run 800m in 3:05, rest 3:05, run 1000m in 4:30, rest 4:30, then start set two.

*Ruck: Rest 5:00 after performing 1M ruck and then begin set 2.

Post sport and times to comments. Goal is to hold consistent splits across both sets.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 2 x (100m/y + 200m/y + 300m/y)

Bike (WED): 2 x (1/2M + 1M + 2M)

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

*Bike/Swim: Work:Rest of 1:1. Rest exactly as long as it takes to perform each distance. Goal is to hold consistent splits across both sets.

Post sport and times to comments.


Skill Based Running Progression Week 5 (6)


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Comments (32)

Jho
on Monday, June 18, 2012 at 06:24 pm
Farmer load
Is the farmers walk with 50 lbs in each hand or total?
Kaitlin
on Monday, June 18, 2012 at 06:34 pm
RE: Farmer load
Jho-- From the strength& conditioning FAQ "In the farmer s walk the weight listed is the total weight. For example: 100 ft Farmer s Walk 95/65 Men will have 95lbs total, women will have 65lbs total."
These types of questions are answered in the 4 FAQ drop downs and/ or the workout legend.
jmac
on Monday, June 18, 2012 at 08:26 pm
re: farmer load
Great question. Usually it's a total weight, but this time "per hand" has been added.
aj
on Tuesday, June 19, 2012 at 02:45 am
rest
whats the rest time between sets
Kaitlin
on Tuesday, June 19, 2012 at 05:50 am
RE: Rest
AJ-- No extra rest between rounds. Go right into the next round.
Jake Fisher
on Tuesday, June 19, 2012 at 06:24 am
This WOD looks awesome!
Too bad I'm on my taper schedule :( I'll follow the system, and do this WOD on a rainy day or when I'm bored :)
Ed
on Tuesday, June 19, 2012 at 06:40 am
Nice one
Plagued by deer flies, I completed as Rx in 23:30...But, I am kind of a sissy.
Ted
on Tuesday, June 19, 2012 at 07:05 am
Tough One!
Tough workout after the long intervals this morning. I love the functional movements though. You don't realize how hard it is to breathe while carrying something heavy until you try this. Finished in just over 18 but had to do down & back in a gym for all exercises.
Jason Dickenson
on Tuesday, June 19, 2012 at 07:20 am
3S run
2:37, 2:42, 2:44
Alan Pamayo
on Tuesday, June 19, 2012 at 09:16 am
Endurance Ruck
Ruck @53 lbs:
1. 3:33, 10:29
2. 3:42, 11:49
Stacy
on Tuesday, June 19, 2012 at 09:20 am
SS run
What is the rest time between the 600m 800m 1000m? Do you rest between each run or only between the 2 sets?
Delfin Neves
on Tuesday, June 19, 2012 at 09:47 am
This was harder than it seemed, definitely a will power exercise. Whittling away 100m w/ 7x ~15m shuttles is getting old.

2x 50# DB, 55# punching bag + 32# weight vest strapped to it.
Started jogging in R3 bag carry, should have done that from the start.
Right elbow got a bit twingy on R4 bear crawl.
30:21
Kieran
on Tuesday, June 19, 2012 at 10:17 am
3S run
2:57, 3:02, 2:58
jmac
on Tuesday, June 19, 2012 at 10:20 am
RE: ss run
Stacy, look at the example:
"run 600m in 2:15, rest 2:15, run 800m in 3:05, rest 3:05, run 1000m in 4:30, rest 4:30, then start set two."

You're resting the exact time it takes to do each distance before starting the next one.
Chris Biles
on Tuesday, June 19, 2012 at 12:13 pm
SS Row
2:49, 4:00, 4:59
2:54, 4:04, 4:57
Alan Pamayo
on Tuesday, June 19, 2012 at 12:46 pm
S&C WOD
WOD as RX'd (Kettlebells: 49 & 53 lbs; Two sandbags attached together weighing 85 lbs):

17:21
Trish
on Tuesday, June 19, 2012 at 01:51 pm
Deceivingly harder than I thought, but fun.
13:31 for the WOD
However, for the Farmer's Carry I did 25# total...didn't note 'per hand' ...soooo, it made the walks much easier, but not the bear crawls ;) my legs are still recovering from the San Diego Rock n'Roll Marathon 2 weeks ago and felt every meter of the 50m!
Brad Williams
on Tuesday, June 19, 2012 at 02:36 pm
6/19/12 WOD
Did the 2x2 mile run this morning to work on my pacing. It was really humid even around 4:30am and I payed for it. #1- 14:28 min, 15:55 min. Had hills and hard wind for both. Pretty hard. Strength & conditioning after school. Carried a 45lb. and 35lb. plate for the walk, 50lb. DB's, but had to do MTN. Climbers because I had no clear path for those and used 80 meters for distance with weights. 10:43 minutes. Solid training day today.
Zac
on Tuesday, June 19, 2012 at 02:39 pm
Jason D
Jason, I haven't raced much at all. I do a lot of trail running but not racing. I have my first marathon on Saturday.
I crossed over from heavy lifting (Xfit Football) about 6 months ago. I've been curious about my run times because I haven't ever done competitive running. My times and running form have improved greatly so we shall see on Saturday if it all has added up...
Anyways, great job on the Full Tri and the long trail runs sound awesome. Thanks.
Jason dickenson
on Tuesday, June 19, 2012 at 03:34 pm
Farmer hugs a bear
We named this WOD "farmer hugs a bear".

Used 53# kb, all else RX
Time-15:01
Jake Fisher
on Tuesday, June 19, 2012 at 04:52 pm
Taper Week // Daily Results
Are you following along, kids? ;)

According to the CFE/3S Taper, today is SWIM in the morning and then do Helen at 70% ... I've done that in the past and it's worked VERY well.

I'm taking a more personalize/adaptive approach to this taper week as my internal CF Monster has started to return, and I want to tap into that and keep IT fueled going into my race on Saturday.

I left work early and swam.

SWIM 400m (open water) = 4:40, discovered the lake I was in had a surface current (wind is blowing 25-45 mph today)
>> Then 3x100m, Undefined Rest
0:42-0:41-0:40

Refueled, did some mobility, and rested for about 40 mins. Then I was asked to be a partner in a short Team WOD of 100 Toes-2-Bar for time.

A former female colligate gymnast & gymnstics/CF coach (Tanya Christie) asked me to be on her team -- I apparently I'm "The Man" when T2B are Rx'd, LOL! 3 different people tried to snag me.

We did the 100 in 3:33, I went unbroken 21-15-9, then it was a shit-show from there :D

Rested for another 40-mins, then tackled something similar to Helen:

5 RFT of:
200m Run
10 KBS 44#
6 Pullups
= 7:34, did the WOD at about 85-90% RPE, all unbroken, no stopping between movements

Afterwards, about an hour of mobility. And I feel awesome.

Tomorrow = REST DAY!
jmac
on Tuesday, June 19, 2012 at 05:03 pm
RE: Farmer hugs a bear
Jason, that is an AWESOME name. And it will hence forth be known as such.
DougG
on Tuesday, June 19, 2012 at 05:14 pm
SS Run
2:06, 3:00, 4:00
2:11, 3:04, 4:05
Franky
on Tuesday, June 19, 2012 at 05:14 pm
I've got forearms?
Yes. Yes you do.
Chad Brinkley
on Tuesday, June 19, 2012 at 05:44 pm
Swim WOD
I did the 3 Sport Swim WOD this morning: 600 Warm Up (200 Freestyle, 200 Drills, 200 Freestyle); 2 x (100, 200, 300) with 1:1 Work:Rest (Times were 1:36/3:18/5:09/1:31/3:19/5:10); 200 Cool Down (Freestyle).

I did the local S&C WOD this afternoon: 25 Minutes to complete the following: 1 Mile Run, 12-9-6 of Power Snatch @85, Overhead Squat @85; With the remaining time, complete an AMRAP of 10 KB Swings @55 and 10 Hand Release Push Ups. Score is the total reps in the AMRAP. Score = 150. Time on the 1 Mile was roughly 6:00.
JRS
on Tuesday, June 19, 2012 at 06:39 pm
No room at globe so I did
WOD "CindyHeleFran"
5rds-5 Pullups, 10 pushups, 15 squats
1 rd-400m run, 21 DB Swings@55lbs, 12 Pullups
9 Thrusters@95lbs, 9 Pullups
8min51sec
then
Endurance WOD
C2 Rower: 1 x (750m + 1000m +1200)
3:04/4:10/5:05
*ran out of time so I did
1 x (125m + 250m + 500m)
:24/:50/1:58
Chris Biles
on Tuesday, June 19, 2012 at 06:52 pm
S&C WOD
22:23 Rx'd (53# KB x2 for farmer's carry)

I did this with Jason D and he killed it! Not sure I like naming it because that might mean we'll see it again. Not my fav...
jason dickenson
on Tuesday, June 19, 2012 at 07:34 pm
re: farmer hugs a bear
jmac, so glad you like the name. There are 5 of us at Crossfit Waxahachie that are doing CFE. We train as a team and have a blast doing it! Today was crazy and at the end our coach threw out this name and it just stuck. Happy to see it on the website. Thanks!
Carlos Andrade
on Tuesday, June 19, 2012 at 10:06 pm
Coming back
Coming backComing to CFE after trining and compete at regionals.
Just S & C WOD for two weks, preparing an olympic distance tri on Oct.
As Rx'd 12:55
Very fun!
Daniel L
on Wednesday, June 20, 2012 at 02:10 am
3s Run
2.50 - 2.52 - 2.55

First CFE workout. Looking forward to seeing the results. Doing the IM Sweden in August so I'll keep one LSD a week.
Caitlin C
on Wednesday, June 20, 2012 at 12:10 pm
SS Run
2x (600+800+1000m)
2:00 3:18 3:58
2:00 3:02 3:53
Gibbsyrey
on Tuesday, June 26, 2012 at 06:05 pm
S&C WoD
28:13 scaled dwn to account for the 104 degree heat(50gal can of water per hand/50#sandbag/hands only lasted three rnds, so subbed sprints the last 2.
Comments are closed for this post.