W.O.D.: F Short Intervals Day 2 Week 1

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

15 KB Swings, 2/1.5 pood

21 Double Unders

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.


New to the Skill Based Running Progression? Be sure to start at week 1.


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Comments (45)

heidi
on Monday, June 25, 2012 at 09:39 pm
question
Sub for double under?
Daniel L
on Tuesday, June 26, 2012 at 04:19 am
3S Run
400 m TT: 73 sek 5x400 (88,84,82,84,78)
Alan Pamayo
on Tuesday, June 26, 2012 at 04:58 am
Endurance Run
400m Run TT's: 1:11, 1:10, 1:13

4 x 400m: 1:28, 1:32, 1:29, 1:29
FraP
on Tuesday, June 26, 2012 at 05:02 am
400mTT: 1:06 min

S&C Wod: with 42 Single Unders and 25kg DB Swing 3:03min

m/27/183/73kg
Kaitlin
on Tuesday, June 26, 2012 at 05:24 am
RE: Sub
Hedi-- Tuck jumps
Jason Dickenson
on Tuesday, June 26, 2012 at 06:22 am
3S run
400 TT-1:00

4x400-1:19,1:24,1:26,1:22
Chris Biles
on Tuesday, June 26, 2012 at 07:09 am
SS Run
TT fastest- 69s 400m PR

96, 103, 106, 100

Just couldn't hold it together for that 75%.
Edgar
on Tuesday, June 26, 2012 at 07:28 am
Sub for double unders 3x singles. This case 21 DU= 63 singles
jmac
on Tuesday, June 26, 2012 at 09:14 am
RE: sub for double unders
The sub for double unders on this WOD is tuck jumps. Doing single unders simply doesn't provide the same kind of stimulus; tuck jumps are much more appropriate.
Grant
on Tuesday, June 26, 2012 at 10:34 am
SS Run morning half
TT- 60sec 400m

65, 70, 74, 75
heidi
on Tuesday, June 26, 2012 at 11:14 am
thank you guys for your answers!

S&C WOD
15 DB-Swing 1.5 pood
21 Tuck Jumps
4:35
Zack
on Tuesday, June 26, 2012 at 12:14 pm
Draggin' A$$
TT 68 seconds

4x400
87
85
86
83

Felt way off today. My best 400 is :52
Darrell
on Tuesday, June 26, 2012 at 12:53 pm
KB Swings
I was doing the KB swings and couldn't get the KB all the way overhead. I got my arms almost straight up but with the KB still pointed and not quite above my head. In the future should I go lower in weight to get it all the way up or am I doing more for myself by sticking at the current weight?
Matt
on Tuesday, June 26, 2012 at 12:56 pm
Sub for DU: Tuck Jumps vs. Singles
How do you know when to substitute Tuck Jumps vs. Singles in substitution for Double Unders???
MAnrique Sanabria
on Tuesday, June 26, 2012 at 01:24 pm
WOD: 5:00 @ 60 pounds KB
400TT 1:17
3x400 1:30-1:29-1:29
TriFOOL
on Tuesday, June 26, 2012 at 01:33 pm
F series
Hey Kaitlin, I am about 20 weeks out of a full IM. I was wondering how many weeks is the F series? Thanks
jmac
on Tuesday, June 26, 2012 at 01:55 pm
RE: questions
Matt: The sub for double unders will always be tuck jumps. I know a lot of people use single unders, but we won't be anymore.

TriFOOL: Still working on exactly how long the cycle will be.
Trish
on Tuesday, June 26, 2012 at 02:02 pm
400m TT & 4x400
TT- 1:25

4x400m= 1:33, 1:38, 1:36, 1:34

WOD to be done at 4:30 today...
Aaron
on Tuesday, June 26, 2012 at 02:17 pm
Rookie Questions
In reference to the WOD, what is 2/1.5 pood?
Woody
on Tuesday, June 26, 2012 at 02:27 pm
Results
TT / C2/500m: 1:40
5 X 500m 1:57-1:58-1:58-1:57-1:55

S&C WOD
15KB swings (unbroken)2 Pood
21 Dbl Undrs
6:08
Kaitlin
on Tuesday, June 26, 2012 at 02:37 pm
RE: Rookie Questions
Aaron-- KB weight is done in pood not pounds
Brian G
on Tuesday, June 26, 2012 at 02:56 pm
3S
BW 191#

S&C: 4:52 (3 rounds of 50 pound DB swing & 21 tuck unders)

Endurance: Had to use Keiser spin bike and did the BIKE workout today.
1:59 then 1:57/1:56/1:59/2:04
Brad Williams
on Tuesday, June 26, 2012 at 04:09 pm
6/26/12 WOD
Strength & conditioning this morning. Ran to my friends garage gym for warm-up, then did the CF Mainsite WOD since no KB available. 3 sets of 95lb. Ground to Overhead (I used 80 lbs.) 200 yd. shuttle run, 50 down and 50 back- 6:48 minutes. Intervals on the bike this afternoon. 1 mile TT- 2:20 minutes. Intervals- 2:54, 2:51, 2:44, 2:38 minutes. Picked up pace gradually during the intervals. Mobility rest of night. Great ride today!!
Shawn
on Tuesday, June 26, 2012 at 04:27 pm
400
1:15 then 4x400 1:30,1:36, 1:37, 1:40. @ Aaron a 1.5 pood is 53pds a 2 pood is 71 pounds.
Alan Pamayo
on Tuesday, June 26, 2012 at 04:35 pm
400m TT's: 1:11, 1:10, 1:13

4x400m: 1:29, 1:32, 1:29, 1:29

WOD as RX'd: 3:20
JRS
on Tuesday, June 26, 2012 at 04:47 pm
Endurance:
400m tt-1:13
1:30/1:35/1:36/1:37
Met con:
3:39 as rxd
jmac
on Tuesday, June 26, 2012 at 05:07 pm
RE: KB Swings
Darrell, don't worry about getting the bell perfectly vertical unless you're competing in the sport of CrossFit.

What's more important is that you're utilizing heavy hip extension to explode that kettlebell to eye level (or higher).

KB swings are all about hip extension (power!) - I'm not as concerned w/ the height, although going fully overhead can be more metabolically demanding.
Chad Brinkley
on Tuesday, June 26, 2012 at 05:27 pm
Swim WOD
I did the three sport Swim WOD today. 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 50 Time Trial (39); 5:00 Rest; 4x50 with 30 seconds rest (45, 45, 46, 47); 500 Cool Down (200 Kick, 300 Freestyle).

I did the local S&C WOD at the box this morning:
STRENGTH: 5x3 Deadlift (205, 225, 245, 265, 275)
CONDITIONING: 15 Minute AMRAP of 30 Double Unders, 20 1 Arm DB Push Press @ 40LB, 10 Deadlift @ 185 LB. 4 Rounds + 15 Double Unders. Not great work today. I was trying to learn how to chain double unders and it slowed me down on the AMRAP.
Kyle T
on Tuesday, June 26, 2012 at 05:42 pm
WOD
3S Run:
1M warm up, 7:45
400m TT in 80 sec
4x400m in about 97 sec (6:30 pace)

WOD rx 4:38

Then 30 min spin and 4M easy run with TNT
Van Chapman
on Tuesday, June 26, 2012 at 06:32 pm
WOD
AsRx: 5:16

TT: 1:32
1:50, 1:49, 1:52, 1:49. A year post hamstring surgery and still don't have my speed back. But I'm not sitting on the couch!
Delfin Neves
on Tuesday, June 26, 2012 at 06:47 pm
WOD: used 70# dumbell, full overhead swing. Double unders were discrete, still can't chain them. Several no reps in the 2nd & 3rd rounds.
10:47

Been off run training lately.
400m TT: 82 sec.
Bob Ortiz
on Tuesday, June 26, 2012 at 06:50 pm
WOD + Endurance
400m tt: 1:12
Intervals:
1:30 1:32 1:37 1:24

Metcon:
5 min with 1.5 pood.

M/23/180lbs/6'2
Mike Gardiner Jr.
on Tuesday, June 26, 2012 at 07:04 pm
400m TT + WOD
400m TT:
66s

WOD:
7:06 w/ 45lb water jug
Shawn
on Tuesday, June 26, 2012 at 07:44 pm
S & C
2:36 with the tuck jump but kbell as RX'd, don't mess with my swings, lol.
SteveK
on Tuesday, June 26, 2012 at 07:50 pm
500m TT + WOD
500m TT (C2): 1:34
4x500m @ 75%: 2:02, 2:00, 2:02, 2:01

WOD: 8:00RX. KB unbroken. DUs not so much.
Ben Skutnik
on Tuesday, June 26, 2012 at 08:54 pm
Strength + WOD + Run
I am currently using the old Wichita Falls CrossFit Strength program in combination with the CFE conditioning WODs and running.

Strength:
5 x 3 working sets of Power Cleans (235#)

WOD:
As Rx'd = 2:41

Run:

TT = 69

Repeats = (69/300) * 400 = 92sec

I was +/- 1sec each 400
Darrell
on Tuesday, June 26, 2012 at 10:10 pm
Re: KB Swings
Thanks, jmac
Nicolas Trevino
on Wednesday, June 27, 2012 at 09:15 am
Results
Did the swim on tuesday am:

520 mts TT: 42 sec
then... 58, 57, 59, 57, 1.00, 59, 1.00, 59.

S&C WOD: 4.22 rxd

Had a few interruptions of my kids riding their bikes around me while doing the wod, but did it all unbroken, nice wod...
ilvaira
on Thursday, June 28, 2012 at 12:27 am
kb + du
2:59,9
Mike D
on Thursday, June 28, 2012 at 04:08 am
Run
TT - 71 seconds
Measured my distance wrong at almost 600m. So this is an extrapolation from my 600m pace so its probably a little faster.
Rick
on Thursday, June 28, 2012 at 05:29 am
400m TT run
TT: 1:20

4x400m: 1:48,1:37,1:40,1:45
J├Ârund Rundhovde
on Saturday, June 30, 2012 at 05:27 am
400m time trail
400 m tt 1:01
Twisted ancle with torn ligament. So did technique work instead of intervals.
Brad
on Tuesday, July 03, 2012 at 06:44 am
120703
CFE STRENGTH & CONDITIONING WOD:
Three rounds for time of:
15 KB Swings, 2/1.5 pood (35lbs kb)
21 Double Unders
Post time to comments. 2:43
jbeenkentri
on Tuesday, July 24, 2012 at 05:39 pm
TREADMILL?
just starting program, live in midwest, heat is off the freakin charts...

can we do the runs on the treadmill and guesstimate what our pace should be? have not done a 400 for time since maybe high school..LOL

did the kb and single unders,still learning the technique
Thank you
jbeenkentri
on Wednesday, July 25, 2012 at 05:01 pm
TREADMILL?
just starting program, live in midwest, heat is off the freakin charts...

can we do the runs on the treadmill and guesstimate what our pace should be? have not done a 400 for time since maybe high school..LOL

did the kb and single unders,still learning the technique
Thank you
Comments are closed for this post.