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

STRENGTH:

ME: Dead Hang Weighted Pull-up

Work up to a 3RM. Post loads to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 7:00 of:

3 Hang Power Cleans, 105/75 pounds

6 Push-ups

9 Air Squats

Post rounds to comments.


ENDURANCE WOD:

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

Single-Sport (SS):

Choose ONE of the following sports:

Swim (THU): 15-25 x 50m on 1:30, hold splits within 2-3 seconds

Bike (THU): 8-12 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds

Run (THU): 8-12 x 200m, rest 1:00, hold splits within 2-3 seconds

C2 Row (THU): 8-12 x 250m, rest 1:00, hold splits within 2-3 seconds

Ruck (THU): 8 x 400m with 25# ruck/vest + boots/utes @ ruck pace (pre-SOF: use pace required for your School or Selection), rest 1:00 between each

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 20 x 50m on 1:30, hold splits within 2-3 seconds

Bike (SUN or Brick): 10 x (0:30 on, 0:30 off)

Run (SUN following Bike INT or Brick): 10 x 100m, rest 1:00, hold splits within 2-3 seconds

Post sport and time to comments.


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Comments (32)

Darrell
on Friday, June 22, 2012 at 01:11 am
Row Rest Period
Does anyone know the rest period for the row for SS?
Matt in Ethiopia
on Friday, June 22, 2012 at 03:40 am
Strength-
Pull ups - 20Kg

WOD-
as rx'd but with 50kg bar and power cleans instead of hang. Also at 8,000 feet.

8rds+3cleans.
Matt K
on Friday, June 22, 2012 at 03:54 am
3x75# pull ups
WOD rx 11 rounds + 3 hang cleans
Mike Gardiner Jr.
on Friday, June 22, 2012 at 04:24 am
Strength and Conditioning
Worked up to 2 sets of 50lbs for 3 reps. Another set of 2 at 55lbs.

Nine rounds + 3 HPC. Used 50lb DB's bc of an issue with my right wrist in the rack position.
Drew
on Friday, June 22, 2012 at 05:03 am
Training plans
I know I have seen peeps on cfe say there are already done detailed training plans....but can't seem to find them. I think they were labeled a plan, b plan etc.....Any help would be great.
Kaitlin
on Friday, June 22, 2012 at 05:37 am
RE: Training plans
Drew-- The D cycle started in January go to the archive and you can pull all of the wods.
The other cycles are on the forum
FraP
on Friday, June 22, 2012 at 07:29 am
S: 3x10,3x15,3x20,3x25,1x30kg= 3RM 25kg

S&C Wod: HPC with 35kg(newbie)
6 Rounds + 6 Push up's + 3 Airsquats

Just want to say 'thank you' for this great website!
(m/27/182/73kg)
Jim
on Friday, June 22, 2012 at 07:30 am
S&C
10 rds +3hpc

35# 3rm on pull ups
JRS
on Friday, June 22, 2012 at 07:42 am
Strength WOD:
3RM weighted pullup: 70lbs
Metcon:
10rds 3 HPCs + 4 pushups
then
Every 90sec for 12 min:
Bear Complex @ 185lbs
Maybe it's the mio energy or the endorphins but I feel great after all that.
Jason Dickenson
on Friday, June 22, 2012 at 07:52 am
Strength and wod
Strength-3RM @ 49#

SC WOD-RX 12 rounds plus 3 push ups
Alan Pamayo
on Friday, June 22, 2012 at 09:24 am
3S Run
Run 10x100m: 15.64, 14.95, 15.18, 14.58, 14.57, 14.62, 14.61, 14.96, 15.07, 14.95
Chris Biles
on Friday, June 22, 2012 at 09:28 am
S&C
3RM Pull- 70# at 170# bw

S&C 13 +8 squats Rx'd
KD
on Friday, June 22, 2012 at 09:29 am
RE RE:Shin Splints
Kaitlin - thanks for the info on shin splints on Wednesday.

It seems like short intervals (100 & 200 meter sprints) are causing more issues than long runs. Do you know if this is typical?

Thanks again.
Kaitlin
on Friday, June 22, 2012 at 09:50 am
RE:Shin Splints
KD-- Shorter distances are done at a higher intensity&turnover so that doesn't surprise me.
Matt D
on Friday, June 22, 2012 at 09:53 am
Ruck
I feel 25# for the ruck weight is a little light.

No SOF school or selection goes that light. #45 is usually the standard - not counting water weight.

My regards if I overlooked something.
Jake Fisher
on Friday, June 22, 2012 at 09:54 am
Taper Week / BRICK (Yesterday/THUR)
Leaving for my race in about an hour... I forgot to post this yesterday :)

Taper Week "BRICK" on singletrack (XTERRA style, baby!)
800m Run
T1
2-mile Mountain Bike
T2
800m Run
= 19:26, felt legit!

Here's to bringing home a medal tomorrow for CFE :) Out of 20+ XTERRAs, I've only not medal'd ONCE! Should be interesting on a MTB that I've only ridden once -- but I felt like I belonged on the bike, so that was epic!
Mike S
on Friday, June 22, 2012 at 09:58 am
SE Run
10 x :47 (avg)
Kaitlin
on Friday, June 22, 2012 at 10:40 am
RE:Ruck
Matt D-- As John commented a couple weeks ago when a like comment was posted: the ruck is a new skill element to the Endurance Site so their weight will be introduced in a progression. If the ruck is something you have experience with then you can scale the weight up if you feel needed.
Delfin Neves
on Friday, June 22, 2012 at 12:04 pm
Rx'd in AM w/ heat conditioning gear. Slow start.
10 rounds.
zack
on Friday, June 22, 2012 at 12:24 pm
rx
90 lb @ 3 reps
11 rounds
Van Chapman
on Friday, June 22, 2012 at 01:02 pm
S&C
Strength: 3@65#, 2@70# (close on 3rd but no rep)

MetCon: 10 + 6 squats

Good luck at the XTERRA Jake. Missed Richmond this year and I'm still bummed.
Bob O
on Friday, June 22, 2012 at 01:03 pm
S&C
Pull ups 3RM @ 40 lbs w/KB.

S&C WOD as rx'd 10 rounds+6 push ups.

M/23/180 lbs/ 6'2
Chad Brinkley
on Friday, June 22, 2012 at 01:26 pm
Swim WOD
I did the 3 Sport SWIM WOD today: 600 Warm Up (200 Freestyle, 200 Drills, 200 Freestyle), 20 x 50y on 1:30 (intervals were between 43 and 46 seconds), 200 Cool Down (Free Style).

Local team Crossfit Competition for law enforcement, military, and fire fighters tomorrow at Crossfit Springfield - Guns and Hoses. If I am still able to walk afterwards I plan to do the 3 sport brick workout on Sunday.

Good luck at XTERA Jake! I know you will kill it. Remember to hydrate brother - I think it is going to be HOT.
Matt K
on Friday, June 22, 2012 at 01:46 pm
3x75# pull ups
WOD rx 11 rounds + 3 hang cleans
jmac
on Friday, June 22, 2012 at 02:00 pm
RE: ruck weight
Matt, I actually programmed this one light on purpose. I try to cycle the weights a bit so that the athletes using the ruck workouts aren't always going really heavy, especially since most people aren't used to it.

I think you'll like the weight for the stamina work this weekend though.

Thanks for the heads up on weights at schools as well - I appreciate the feedback.
Van Chapman
on Friday, June 22, 2012 at 02:05 pm
S&C
Strength: 3@65#, 2@70# (close on 3rd but no rep)

MetCon: 10 + 6 squats

Good luck at the XTERRA Jake. Missed Richmond this year and I'm still bummed.
Alan Pamayo
on Friday, June 22, 2012 at 02:10 pm
S&C WOD
ME: Dead Hang Weighted Pull-up 3RM: 25, 35, 45, 55, 60

WOD as RX'd: 12 Rounds + 1 Push Up
Brad Williams
on Friday, June 22, 2012 at 02:34 pm
6/22/12 WOD
Did a tempo swim this morning because I haven't done a sustained swim in a while. I'm also staying at the parents house and getting out on the bike tomorrow with some friends so I made my own up. 2x500m around 85-90%- 11:01, 10:56 min. Pretty happy with that. Also, ordered Power, Speed, Endurance. To bad I'm gonna have to wait a while for it.
Brian
on Friday, June 22, 2012 at 02:47 pm
S&C
The dead-hang pull-ups are a killer! didn't have weights available--substituted: 1x8, 1x6, and 5x3 utnil I couldn't do anymore.

WOD as Rx'd: 10 + 1 HPC
Kyle T
on Friday, June 22, 2012 at 03:13 pm
WOD
Morning Run WOD:
1mi warm up
10x100m ish (garmin watch is broken)
.5mi cool down

S&C WOD:
10 rds rx

Moved through rounds pretty consistently but really thought this was going to be a dizzying WOD with so few reps
Taylor
on Friday, June 22, 2012 at 03:44 pm
S/C
9 rds as rx'd + 3 hcp. Just getting back into CFE. Man this week was rough but in good way!
Mikey
on Saturday, June 23, 2012 at 11:40 am
S&C
Strength:
5x3 @ 55#

WOD:
14 Rounds

I have been doing everything I can to follow the programming exactly on here and it looks like it is paying dividends

Not happy about the 10M coming up though
Comments are closed for this post.