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

CFE STRENGTH & CONDITIONING WOD:

"CrossFit Total"

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post exercise loads and total to comments.

Note: Take 3 attempts on each lift. The lifts must be completed in the order they are written (3 BS, 3 SP, 3 DL). Warm up as long as needed and rest as long as needed between attempts and lifts.


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.


Whiteboard Wednesday


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Comments (46)

travis
on Tuesday, June 26, 2012 at 06:14 pm
short intervals
32 TT 50M
8 50s on 40
Splits were 36-37 seconds

Good swim WOD! 1050 yards warm up.

T
Mike Sidelko
on Tuesday, June 26, 2012 at 07:07 pm
In regards to the whiteboard wednesday, I used to do exactly what he talked about. I mixed programming all the time when I first started CF and in the long run it only left me overtrained. When I committed to CFE (with my Military PT), I noticed significant differences in all aspects of my fitness.
John I
on Tuesday, June 26, 2012 at 08:15 pm
Endurance for Wednesday
I did the endurance portion from Monday on Tuesday, like it said. I'm following the SS running program. It's the same WOD as it was for Tuesday. How do I follow the single sport program for the week. I apologize ahead of time of I'm asking the same question as everybody else but you can just chalk it up to me being a dumbass!!!! Thanks in advance!
Alan Pamayo
on Wednesday, June 27, 2012 at 04:58 am
Endurance Ruck
Did the baseline for a ruck today (ran yesterday, but only 2 TT's to reduce volume a little).

Ruck 400m TT's @60 lbs: 2:09, 1:47 (big difference ... wasn't warmed up enough for #1)

75% 4x400m @60 lbs: 2:20, 2:11, 2:24, 2:17
Kaitlin
on Wednesday, June 27, 2012 at 05:01 am
RE:Endurance for Wednesday
SS is programmed for T/TH/Sun you do 3 Endurance wods a week Si, LI, Tempo/TT. Plus CFE S&C and CFE Strength wods. SS Prescription and a sample week is in the FAQ general questions
Joe C
on Wednesday, June 27, 2012 at 05:01 am
short intervals
400m TT 1:06
rest 5 min
4x400 @ 1:22, 1:23, 1:25, 1:27. a little faster than the 75% rx'd. paced for my running partner on the last one.

BoxWOD:
3 rounds:
15 good morning #75
20 med ball clean #25
200, 400, 800 m run (increased each round)
11:56

fun day, ready for a rest though!
styria69
on Wednesday, June 27, 2012 at 05:53 am
CF total
BS: 90 kg
SP: 35 kg
DL: 95 kg
Brian G
on Wednesday, June 27, 2012 at 06:08 am
3S
Strength:
BS 225#
SP 145#
DL 200#

Endurance: Did the Swim workout. 40 then 45/49/45/49/46/46/47.
Mike Gardiner Jr.
on Wednesday, June 27, 2012 at 06:15 am
CrossFit Total
BS: 270
SP: 125
DL: 335
Pablo Medina
on Wednesday, June 27, 2012 at 06:28 am
Yesterday and today
Good Morning:
400m TT 1:13
4x400 1:22,1:27,1:30,1:28 (Like Joe, it seems it was a little bit faster than my 75%)

CF Total:
BS: 105 kg
SP: 55 kg
DL: 150 kg

Have a great day... Greetings from Chile
sdruss00
on Wednesday, June 27, 2012 at 06:43 am
CFT 6-27-12
BS: 225#/ SP: 115#/ DL: 245# (CFT: 585)

1st S&C after hamstring tear and rehab. Not quite max effort, but, now I know approx where I stand. Looking forward to this cycle.
D Craig
on Wednesday, June 27, 2012 at 06:47 am
CF Total
BS: 355lb
SP: 175lb
DL: 420lb

CF Total: 950lbs
Jake Fisher
on Wednesday, June 27, 2012 at 07:49 am
Yesterday's Results
Sorry for not post last night. Crazy busy. Actually posting at work right now ;)

3S/RUN 400m TT = 1:05 (season PR!)
1:13, 5' rest, 1:11, 5' rest, 1:05

Intervals 4x400 @ 75% TT =
1:37, 1:32, 1:37, 1:35

WOD Rx'd = 4:22
KBS were weird tonight, they were weak link which is not normal... KBS were also Games Standard "vertical" ears outside of the arms. Almost unbroken dubs, 1st Rnd not so much, last two Rnds all unbroken
Christian
on Wednesday, June 27, 2012 at 08:12 am
CF Totals
BS: 265
SP: 170
DL: 415
JDS
on Wednesday, June 27, 2012 at 09:09 am
CF Total
BS 205#
SP 130#
DL 210#

I ran out of weight in my garage gym, so I could physically have done more on the DL.
Fran
on Wednesday, June 27, 2012 at 09:36 am
CF Total
BS 120 lb
SP 55 lb
DL 140 lb
Total 315 lbs
Oscar Ek
on Wednesday, June 27, 2012 at 10:29 am
Todays WOD/Endurance
Morning: Skilled based running week 3
4 drills
4 x 90 s @ 98 bpm
drill
1 x 6 min @ 93 bpm

Followed by Short intervals, run
400 m max, 73 s
4 x 400 m @ 75% (81, 82, 82, 81)

Question: I'm having a hard time to get a good long distance pace with a cadence above 90. I'm 6"2 long, is it common that longer persons have lower cadence? My pace at 93bpm is ~4min/km, which I can manage during the 90 s intervalls but not for longer distance. Should I try to decreace my stride length and lower my pull?

Afternoon, Crossfit
Workout of the Day
A.
Three sets, not for time, of:
L-Sit x Max Hold
Handstand Walk x 15 Meters
Skin the Cat x 4 reps

B.
Take 15 minutes to build to a heavy Power Snatch

C.
?Lil? Nate?
Complete as many rounds and reps as possible in 8 minutes of:
2 Pull-ups
2 Dips
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

7 rounds + 4 reps
Rest exactly 4 minutes, and then . . .
For time:
Perform exactly as many rounds and reps as were completed in the 8-minute AMRAP above of:
2 Pull-ups
2 Dips
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

7:24
Trish
on Wednesday, June 27, 2012 at 11:47 am
today
BS- 140#
S- 85#
DL- 195#
Total: 420
heidi
on Wednesday, June 27, 2012 at 12:53 pm
CrossFit Total
BS 120 kg
SP 52.5 kg
DL 107.5 kg
SteveK
on Wednesday, June 27, 2012 at 01:03 pm
CF Total
BS - 315
SP - 155
DL - 415
Total - 885 (+60 from Jan 1st)
vh
on Wednesday, June 27, 2012 at 01:04 pm
CF total
BS 235
SP 105
DL 230
Total 570
Scott
on Wednesday, June 27, 2012 at 01:11 pm
Swim and Total
Swim
TT-40"
41-51-53-54-49-51-50-49

Total 700
BS 245 (PR)
Press 120
DL 335 (PR)
JMro
on Wednesday, June 27, 2012 at 01:15 pm
CFT
BS: 350#
SP: 175#
DL: 405#

CFT: 930

35yo Male 5'7" 170#
Scott
on Wednesday, June 27, 2012 at 01:17 pm
Swim and Total
Swim
TT-40"
41-51-53-54-49-51-50-49

Total 700
BS 245 (PR)
Press 120
DL 335 (PR)
Brad Williams
on Wednesday, June 27, 2012 at 03:40 pm
6/27/12 WOD
Strength this morning. Squat- 280lbs, 285lbs, 290lbs. all 1 rep each. Overhead Press- 170lbs, 175lbs, 185lbs (failed), Deadlift- 315lbs, 320lbs, 325lbs. Was able to PR all the lifts. Interval run this afternoon. 400m TT- 1:13 min. Was drained after one try. Took the 5 min. rec. then 4x400- 1:21, 1:38, 1:32, 1:35 min. ! mile cool-down with some drills after. Wanted to get some extra miles in, but I was done after the intervals. Rest day will be great for tomorrow.
Chad Brinkley
on Wednesday, June 27, 2012 at 04:31 pm
Bike WOD
I did the 3 sport bike WOD this afternoon: 5:00 Warm Up (High Cadence Spinning), 1 Mile Time Trial (2:26), 5:00 Rest, 4x1 Mile with 1:00 Rest (2:45, 2:48, 2:46, 2:45), 8:30 Cool Down (High Cadence Spinning) + Mobility.

I did the local S&C WOD at the box this morning:
Strength: 7x2 Touch and Go Snatch (65, 75, 85, 95, 105, 110, 115)
Conditioning: 21-15-9 Power Snatch @95, Burpees. (Time was 10:41).

Totally screwed up the Swim WOD yesterday. I didn't read it carefully and didn't realize there were 8x50 repeats.
Jena C
on Wednesday, June 27, 2012 at 04:33 pm
So question regarding the programming, I also play ultimate frisbee and have a group that I do both road and mountain biking with at least once a week usually for 2-3 hrs, plus hiking most weeks. How should I figure that in to planning out my weeks so I am not overdoing it? I follow the the 3S programming.
Mike Sidelko
on Wednesday, June 27, 2012 at 05:22 pm
CF Total
BS-290
SP-145
DL-355 PR

Total= 790 I'm upset I couldn't get to 800. I failed on the 365 DL attempt.
Charlie Douthwaite
on Wednesday, June 27, 2012 at 05:31 pm
BS 265# (15 #pr!)
SP 140# (10# pr!)
DL 345# (10# pr!)

CF Total= 750
JRS
on Wednesday, June 27, 2012 at 06:19 pm
CFT
Crossfit Total:
Back Squat: 400lbs (30lbs PR)
Press: 170lbs (5lbs PR)
Deadlift: 505lbs (50lbs PR)
1075 Total
Alan Pamayo
on Wednesday, June 27, 2012 at 06:31 pm
CrossFit Total
Back Squat: 325, 345, 365(F): 345
Shoulder Press: 135, 145, 150(F): 145
Deadlift: 355, 375, 395

CrossFit Total: 885 lbs
Bryan
on Wednesday, June 27, 2012 at 07:11 pm
WOD Results
BS: 315, 325, missed 335 -->325
PR: 135, 140, missed 145 -->140
DL: 315, 335, missed 355 -->335
tony
on Wednesday, June 27, 2012 at 07:29 pm
Yesterday's WoDs
Did a group fun run yesterday so I made up the Tuesday WoDs today:
Scaled KB @ 55# & alternated singles w/DUs: T=6:31

400m TT - 1:33, 1:27PR
4x400m - 1:49, 1:46, 1:54, 1:46 (Rest 2:00 - I forgot it was 1:00 as RX'd)

Next goal is to break 80 seconds on the 400!
Hudson
on Wednesday, June 27, 2012 at 08:28 pm
Ruck
TT: 2:18 (I didn't see the note on getting up to 3 TT attempts instead of 1, I definitely feel I could have gotten faster. Next time...)

4x400: 2:47, 2:46, 2:51, 2:46
ilvaira
on Wednesday, June 27, 2012 at 11:59 pm
BS 50kg
SP 40kg
DL 80kg
Matt
on Thursday, June 28, 2012 at 01:02 am
CF Total
BS- 325
SP- 175
DL- 405

Total- 905
Decent day, still have a lot of work to do.
Hudson
on Thursday, June 28, 2012 at 06:36 am
Ruck (addendum)
This was with 60# pack.

This is my first time incorporating rucking into CFE. Any advice for progression? As an experienced CFer is a 3x5K T with 50-60# ruck this Saturday a good idea, or too ambitious at this point?
Kaitlin
on Thursday, June 28, 2012 at 07:24 am
RE:Ruck (addendum)
Where you are new to rucking 3X5K w/ 50-60# is too much too quick. As with any other skill you need to progress and progress the amount of weight you are using as the weight is an added stimulus. You can follow the progression from the E cycle.
Jason dickenson
on Thursday, June 28, 2012 at 10:48 am
CF total
Squat-265
Press-135
Deadlift-367.5
Total-767.5
Chris Biles
on Thursday, June 28, 2012 at 11:00 am
CFT
315-135-375

Totsl- 825

0 PRs 10+ lbs down on everything.
Brittney Harper
on Thursday, June 28, 2012 at 08:18 pm
CFT
Squat: 120
Press: 60
Deadlift: 200

Total: 380

27 4'11 115 lbs
Mike D
on Thursday, June 28, 2012 at 08:36 pm
CFT
squat 185 (10#pr)
press 115
deadlift 285 (10#pr)
total 585
27 6' 175#
Ben
on Friday, June 29, 2012 at 01:09 pm
CF Total
Back Squat- 305
Shoulder Press- 155
Deadlift- 325

completed 6/28
Brad
on Wednesday, July 04, 2012 at 07:00 am
120704
CFE STRENGTH & CONDITIONING WOD:
"CrossFit Total"
Back Squat, 1 rep - 210, 220, 225
Shoulder Press, 1 rep - 115, 120(F), 120
Deadlift, 1 rep - 270, 270
225 + 120 + 270 = 615
Post exercise loads and total to comments.
Note: Take 3 attempts on each lift. The lifts must be completed in the order they are written (3 BS, 3 SP, 3 DL). Warm up as long as needed and rest as long as needed between attempts and lifts.
JDM
on Sunday, July 08, 2012 at 02:58 pm
CF Total
BS - 135
SP - 95
DL - 145
MJS
on Friday, August 03, 2012 at 07:35 am
CFIT Total
250 Squat; 115 press; 315 deadlift
Comments are closed for this post.