W.O.D.: F Short Intervals Day 1 Week 1

STRENGTH:

Back Squat 3 x 5 (3 sets of 5 reps) @ 75% of 1RM, rest 2:00 between sets

Note: We will be testing the CrossFit Total on Wednesday in addition to other S&C WOD and Endurance WOD baseline tests throughout the week. Be prepared.

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

Run 200m

15 Burpees

12 Pull-ups

Post time to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Note: This will be a test week to collect baseline data. Warm up as much as needed. Treat the distance like a Max Effort lift or race. Please make sure you are posting your results to comments.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 50m TT, rest 5:00, then perform 8 x 50m @ 75% of TT pace with 0:30 rest between

Bike (TUE): 1M TT, rest 5:00, then perform 4 x 1M @ 75% of TT pace with 1:00 rest between

Run (TUE): 400m TT, rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between

C2 Row (TUE): 500m TT, rest 5:00, then perform 4 x 500m @ 75% of TT pace with 1:00 rest between

Ruck (OFF): Perform the 400m Run TT

Take no more than 3 attempts to find your fastest time then (after completing TT attempts) rest for 5:00 and perform intervals. Rest as much as needed between TT attempts (read: FULL RECOVERY). Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 50m TT, rest 5:00, then perform 8 x 50m @ 75% of TT pace with 0:30 rest between

Bike (WED): 1M TT, rest 5:00, then perform 4 x 1M @ 75% of TT pace with 1:00 rest between

Run (TUE): 400m TT, rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between

Take no more than 3 attempts to find your fastest time then (after completing TT attempts) rest for 5:00 and perform intervals. Rest as much as needed between TT attempts (read: FULL RECOVERY). Post sport and times to comments.

CrossFit Endurance Seminar, CrossFit Walnut, Walnut, CA


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Comments (50)

TriFOOL
on Sunday, June 24, 2012 at 06:37 pm
Time
How many weeks is the F series?
Rob Hole
on Sunday, June 24, 2012 at 06:59 pm
tt
5k 24:24
D Craig
on Monday, June 25, 2012 at 04:21 am
S&C Wod
I have been away for a while.

3x5 Back Squat
270lbs

CF S&C Wod
15:18 as rx'd
Daniel L
on Monday, June 25, 2012 at 04:38 am
S & C
BS: Did five sets of three instead @ 100 kg

Metcon: 9,24 instead of running I did 200m row.
John p
on Monday, June 25, 2012 at 06:09 am
Forum account
Apologies for posting this as a comment, but I tried to set up a forum account a couple of weeks ago, but it hasn't been activated yet? I've checked my spam folder etc.
FraP
on Monday, June 25, 2012 at 07:01 am
S&C Wod: 7:59min

m/27/183/73kg
Jason dickenson
on Monday, June 25, 2012 at 07:56 am
3S swim
Swim-50m TT-42
8x50 with 30 sec rest
48,49,48,48,49,49,49,49
Kaitlin
on Monday, June 25, 2012 at 08:18 am
RE:Forum account
John--
Have you tried logging in? There are no inactive users on the forum. If you are not able to log in you will need to complete another registration. Fill the registration out completely so it does not get marked as spam by the system and does not reach the approval stage.
Zack
on Monday, June 25, 2012 at 08:34 am
RX
WARM-UP
2 rounds
5 toes to bar
10 back squat 45 lb
10 OH squat
15 elastic band push press
15 back ext

STRENGTH

3x205 back squat below parallel

Rest 6 mins

S&C WOD
8:41 RX
Zack
on Monday, June 25, 2012 at 08:37 am
3x5 @ 205*** messed up earlier comment
Mike Gardiner Jr.
on Monday, June 25, 2012 at 10:31 am
Strength and Conditioning
Strength:
195x3x5

Conditioning:
10:26
Ran too far on first round. Did strict pull ups instead.
SteveK
on Monday, June 25, 2012 at 10:44 am
S&C WOD
Been lurking and following the run/row workouts for a while. Decided to do a trial of the next 12 weeks programming and see how I respond.

3x5 - 225/235/245
S&C WOD - 11:20rx
Brian G
on Monday, June 25, 2012 at 10:56 am
3S
I've been doing CFE since Easter getting ready for an Olympic Tri on 7/22. After surviving the workouts over the weekend, decided to start posting daily workouts. CFE has been awesome so far, really enjoying it.

BW 190#

Strength: Did 3x5 squats with 50 lb DBs and bands...it's all I had.

S&C WOD: 13:55 with pull-up MODs (working on it)

Endurance: Did RUN today. Hot & windy. 90+F. 1:30/1:47/1:43/1:46/1:45.
Jose
on Monday, June 25, 2012 at 10:57 am
WOD
Worked Up to 1RM:
135# x 5
155# x 5
185# x 3
225# x 1
245# x 1

Strength:
3x5 @ 185#

S&C: 12:40m

Do we wait until tomorrow for the
endurance WOD???
Kaitlin
on Monday, June 25, 2012 at 11:27 am
RE:WOD
Jose-- If you are a single sport athlete the endurance wod is programmed for Tues. If you are not able to complete it on Tues you can move it to another day. If you are a 3S athlete a swim endurance wod is today.
Nicolas Trevino
on Monday, June 25, 2012 at 11:30 am
WOD
3x5 @205#

S&C WOD 9.22 rxd

Finally going to start following the current cycle, been doing the previus...
heidi
on Monday, June 25, 2012 at 12:09 pm
3x5 #190
S&C WOD 7:55 Rx
shawn
on Monday, June 25, 2012 at 12:44 pm
WOD
3x5 weighted pistols with the 2 pood kettlebell (each leg 5x) S&C 09:48.
heidi
on Monday, June 25, 2012 at 12:46 pm
3x5 #190
S&C WOD 7:55 Rx
Mike D
on Monday, June 25, 2012 at 01:25 pm
WOD
m/27/6'/175# (that last 5# is extra!)

3x5 back squat at 130#

S+C
11:40
subbed 250m row
Maureen
on Monday, June 25, 2012 at 02:19 pm
3S swim
50 yrd TT - 40

8x50 with :30 rest
48, 49, 49, 50, 49, 49, 50, 49
shawn
on Monday, June 25, 2012 at 02:57 pm
WOD
3x5 weighted pistols with the 2 pood kettlebell (each leg 5x) S&C 09:48.
Brad Williams
on Monday, June 25, 2012 at 02:59 pm
6/25/12 WOD
Strength & conditioning this morning. Read it wrong and did 5 sets of 3 reps of Squats at 210lbs. Legs were still a little tired after long run yesterday so I did Saturdays S&C WOD. 21-15-9 reps of Pull-Ups, Dips- 5:47 minutes. Didn't do the swim test this afternoon because I swam open water instead for 50 minutes. Not sure on the distance, but it was nice to get some practice in the open water.

Chad A. and Tony thanks for the tips on the Inov-8 230's both were really helpful.

Amelia great job on the finishes this weekend in your races. Always nice to see other Michigan athletes posting their results.
Jake Fisher
on Monday, June 25, 2012 at 03:54 pm
SteveK
Are you the Steve K that I've been helping out? ;) That's curious.
Brad
on Monday, June 25, 2012 at 03:59 pm
Strength
3 x 5 back squat @ 305
Jake Fisher
on Monday, June 25, 2012 at 04:14 pm
XTERRA Pipestem Creek
Sorry that I haven't posted about my race and my results. I had a long drive & I've avoided the internet the past couple days in order to get myself back on track career-wise/personal crap.

Anyhow, in many ways my first XTERRA of the season went well ... nutritionally speaking. I went the crazy-route and trusted my nutrition that I had been experimenting with: Huge Protein/Fat dose an 60-90 mins before the race; then 30-mins before the gun I take in 1-Tbsp almond butter + 1-Tbsp coconut butter, along with my electrolyte tabs (ran out of SaltStick, so I switched to a Natural Grocers brand and it worked wonderfully).

I ended up being on the course for about 3.5 hrs... That's 1.5+ hrs LONGER than I anticipated. Why? Well, at about Mile 3 or 4 of the mountain bike I slammed my derailleur into a huge rock. And then again a few minutes after that. I knocked the gearing out of true and bent the hanger which left me w/ the Granny gear & the "I'm a Bad-ass" gear ... those two gears are pretty much useless on this course. The course has 5,000 feet of elevation change over 14-miles, and we're not talking mountains here -- we're talking North Dakota & some SERIOUSLY LONG HILLS!!! Most of which are 14-18% grades w/ and straight shot trails ... not a lot of switchbacks. I had to carry my bike up most of the hills (which was a lot faster than "Granny-gearing it" up the hills) ... I would downhill the course where I could, and use the bad-ass gear on the VERY FEW flat sections.

I was left in the dust by the women who started 5 mins after the men. When I came in to T2 and switched my shoes, I pretty much wanted to quit because everyone was finished minus a couple women who were still on the bike course. The last person on the run course was exiting the woods for the finish line as I was entering the woods.

Knowing there wasn't anyone on the run course to chase and capture, I basically just ran an 800 and walked a 400 to the end. Felt kind of pointless to run, as there was no chance in doing any better placement-wise.

The official results of the race still haven't been posted. I know I didn't finish in LAST PLACE, but I'm sure I finished last of the men who actually finished the race... A few didn't survive the bike. The bike course is wicked.

This was my second year racing this course. Several people at the race felt that I was going to have a better race than my first year (which wasn't bad at all).

It was a humbling experience this year, but what can you do when a mechanical takes you out of the competition? A few of the officials said that I should've just quit after the bike but they loved my spirit to finish no matter how horrible a race experience I was having. (I just wanted my points, that's the only reason I finished, LOL! ;) And I'm not a quitter.

There will be a more complete race recap on my website in a couple days if you want to hear the full report.

Now it's time to get back into the box and do some crazy shit!
Alan Pamayo
on Monday, June 25, 2012 at 04:26 pm
S&C WOD
Back Squats 3x5 @265 lbs

WOD as RX'd: 7:07
Brad Williams
on Monday, June 25, 2012 at 05:19 pm
Tri Result
Jake Fisher; how was your Exterra this weekend? Hope things went well.
Mike Gardiner Jr.
on Monday, June 25, 2012 at 05:46 pm
Strength and Conditioning
Strength:
195x3x5

Conditioning:
10:26
Ran too far on first round. Did strict pull ups instead.
Charlie Douthwaite
on Monday, June 25, 2012 at 05:48 pm
3S Swim
50m TT: 33s, 50m repeats at :45-:50

S&C
Backsquat 3x5 @185#

WOD sub 250 row 6:15
Chad Brinkley
on Monday, June 25, 2012 at 06:04 pm
Run WOD
I did the three sport run WOD this evening. 400 Warm Up, 400 Time Trial (76), 5:00 Rest then 4x400 at 75% with 1 Min Rest (87, 89, 90, 89), 1600 Cool Down + Mobility.

Did the local S&C WOD at the box this morning:
STRENGTH: 5x4 Back Squat (65, 75, 85, 95, 105)
CONDITIONING: "ANGIE" - 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Air Squats. 19:02 Rx.

Jake: Sorry to hear about the mechanical issues on the course. It is awesome that you were able to keep such a great attitude and make the most of a tough day.
Ross
on Monday, June 25, 2012 at 06:16 pm
WOD
Strength 185
S&C 6:26

SS Run 1:13/ rest / 1:19, 1:18, 1:18, 1:15
JRS
on Monday, June 25, 2012 at 06:29 pm
SWOD:

Squat: 3 x 5 @ 280lbs
then
metcon: 8:44 as rxd
Delfin Neves
on Monday, June 25, 2012 at 06:38 pm
Strength & Endurance
Schedule was unexpectedly messed up so I just did the strength. I wanted to put some weight on my back before the Total.
3x5 @ 245 (~75% of 325).

Swim: 25m pool, breast stroke. My front crawl is not very effective due in no small part to my body density distribution. It takes far too much effort by my legs just to maintain a workable angle. My 'stiff' ankles also make my kick less powerful than the work my legs do would suggest. Basically f I don't swim fast I sink & swimming fast is difficult to maintain over any distance once my legs burn out. Novel over, on to the results.
TT: 1:27; 1:26; 1:26
1:39
1:40
1:36
1:38
1:39
1:37
1:40
1:38
I don't know how to pace myself in swimming, obviously my intervals were a fair bit faster than 75% of TT pace, but they were about were I would be if I were swimming laps/distance.
Bryan
on Monday, June 25, 2012 at 06:52 pm
WOD Results
SWOD: 3x5 at 290 to parallel
S&C: 9:30 as Rx'd.
SteveK
on Monday, June 25, 2012 at 07:03 pm
Jake that's me! Looking forward to following along.
Jake Fisher
on Monday, June 25, 2012 at 07:04 pm
Daily Results
I'm excited for the Baseline Testing coming soon... Especially how things went today in training--post-race :D

Back Squats 3x5 @ 205
>> Warm-up: 135(6)-155(5)-175(5)
>> Work Sets: (5 reps) 185-195-205

WOD, Rx'd = 6:57, All unbroken
Van Chapman
on Monday, June 25, 2012 at 07:37 pm
Monday results
swim wod: TT @ 33". 8 x 50 @ 40 - 42"

strength: 3 x 5 @ 225

s&c: as rx'd 8:10
tony
on Monday, June 25, 2012 at 08:29 pm
Monday's WoD
Warm-up: 3 Rounds of "Cindy" + PVC movement practice

Back Squat 3x5 @ 155#

S&C WoD: Scaled to jumping pull-ups & runs were a little over 200m - T=12:08
Manrique
on Monday, June 25, 2012 at 08:33 pm
BS@ 285 asRx
WOD 10:15
50 m TT 28:48
8x50 @ 35 every 2 minutes.
Woody
on Tuesday, June 26, 2012 at 12:33 am
Monday from Afghan
Strength
3X5 @ 225lbs

S&C WOD: 09:27
John
on Tuesday, June 26, 2012 at 02:56 am
Forum registration
Ok, I've just filled in the form again, and got the following message. This is what happened last time, and I've never gotten any message or anything to indicate the account is active.


Your account has been created. However, this board requires account activation by the administrator group. An e-mail has been sent to them and you will be informed when your account has been activated.

Return to the index page


User name is johnnytheknife.
wildefire81
on Tuesday, June 26, 2012 at 02:38 pm
mondays wod
had to do mondays strength wod and s&c wod today(tues) cause of work. Its my first go around with cfe and it was awesome. I'm hooked.
strength: 245,245,255,255,255
s&c wod: 12:45
Ben
on Tuesday, June 26, 2012 at 02:42 pm
Mondays WOD
strength: 245,245,255,255,255
s&c: 12:45
doing the run today(tues) as Rx
Jörund Rundhovde
on Wednesday, June 27, 2012 at 07:43 am
3s Swim
50m TT 41m vith dive start
50mx8 times between 49 and 53
Zach
on Wednesday, June 27, 2012 at 03:33 pm
Make up
Made this WOD up today feeling sick mon and tues.

3 x 5 = 205Back Squat.
WOD: 10:25
Brad
on Monday, July 02, 2012 at 09:11 am
120702
STRENGTH:
Back Squat 3 x 5 (3 sets of 5 reps) @ 75% of 1RM, rest 2:00 between sets - 155lbs.
Note: We will be testing the CrossFit Total on Wednesday in addition to other S&C WOD and Endurance WOD baseline tests throughout the week. Be prepared.
CFE STRENGTH & CONDITIONING WOD:
Three rounds for time of:
Run 200m (100m)
15 Burpees
12 Pull-ups
Post time to comments. 8:41
Jeff
on Wednesday, July 04, 2012 at 01:52 pm
First CFE Wod
Got on the track for the first time in 12 years.

400m TT Rd 1 - 1:06
400m TT Rd 2 - 1:06

4X400 - 1:27, 1:32, 1:38, 1:40

Now to figure out how to hold those a little closer together.
CFRefinery
on Thursday, July 05, 2012 at 07:53 am
6/25/12
SS Run

Ate breakfast 30-45 minutes before this workout...

400m TT (max effort) – 1:07
- feeling breakfast

75%ofTT = 1:23

1st 400m – 1:23
- really feeling breakfast

2nd 400m – 1:30 too slow (+0:07)
- tasting breakfast

3rd 400m – 1:37 way too slow (+0:14)
- lamaze breathing to keep everything down but can’t find a comfortable position to stand, sit, or hunch over…miserable.

Pussed out from running the 4th 400m because I would have lost everything everywhere and there was no chance of running within time and maintaining any technique.
MJS
on Monday, July 30, 2012 at 12:48 pm
CFE S&C
3x5 squat at 175lb
10:40 for S&C Workout; subbed 200m row for run
Comments are closed for this post.