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

STRENGTH:

DE: Power Clean 12 sets of 2 reps @ 65% of 1RM on 1:30

Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

"Newport Beach Crippler"

30 Back Squats @ Body Weight

Run 1 mile

Post time to comments.


ENDURANCE WOD:

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

Note: The (DAY) is noting when the workout should be performed. 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 (THU): 200m TT, rest 5:00, then 4 x 200m @ 75% of TT pace on 3:30

Bike (THU): 5k TT, rest 5:00, then 2 x 5k TT @ 75% of TT pace with 2:00 spin/rest between

Run (THU): 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between

C2 Row (THU): 1000m TT, rest 5:00, then 2 x 1000m @ 75% of TT pace with 2:00 rest between

Ruck (THU): 1M TT with 55# ruck/vest + boots/utes, rest 5:00, then 2 x 800m @ 1M TT pace with 2:00 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.

Multi-Sport (3S)

THU is a full 3S rest day.

Swim (FRI): 200m TT, rest 5:00, then 4 x 200m @ 75% of TT pace on 3:30

Bike (SAT): 5k TT, rest 5:00, then 2 x 5k TT @ 75% of TT pace with 2:00 spin/rest between

Run (SUN or Time Trial): 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between


 SJSU Women's Swim Team Members who made Olympic Trials


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Comments (45)

Elizabeth
on Thursday, June 28, 2012 at 08:38 pm
D or E Cycle
Has anyone put together at spread sheet of the D or E cycles? I have searched the forum with no luck. Are they archived on the site somewhere now? Thanks.
FraP
on Friday, June 29, 2012 at 04:19 am
Did yesterdays Run TT
800m TT: 2:38min (2:59: 3:02)

S&C Wod: 8:56 with half Body weight;-) newbie...
Shari keener
on Friday, June 29, 2012 at 04:43 am
Theres my SPARTANS!!!
Kill it girls! I'll be watching today..... Be UNSCARED!!! Way to go coach Sage!!!
Alan Pamayo
on Friday, June 29, 2012 at 05:42 am
Endurance Ruck
Ruck @61 lbs

1M TT: 9:14 (huge PR)

2x800m: 4:51, 5:01

My quick release shoulder strap buckle popped twice on the TT ... seemed to be fine but then popped at 400m on the first 800m interval, I couldn't get it to stick so I ran 400m holding the shoulder strap, which sucked.

My 1M TT was a PR by just about 1 minute for that weight range.
JenJ
on Friday, June 29, 2012 at 05:53 am
Re: D or E Cycle
@Elizabeth - I have a rough spreadsheet of D and E I in Excel that I can send you. It's not pretty, but it works, and you can change it to whatever format works for you.

Shoot me an email - jen.jacobs14@gmail.com
Ed
on Friday, June 29, 2012 at 09:24 am
400m TT
TT: 2:38
I1: 2:56
I2: 2:58

Doggone it's hot in VA!!
Chris Biles
on Friday, June 29, 2012 at 09:40 am
WOD
Power clean 12x2 140#

S&C- 8:50 @ 170#
Daniel L
on Friday, June 29, 2012 at 09:51 am
DE @ 60kg
Metcon: 11,33 min @ 80 kg. Run 64 tenniscourts = app 1600m.
Really good wod!!
D Craig
on Friday, June 29, 2012 at 10:02 am
S&C WOD
DE: Power Clean 12 sets of 2 reps @ 65% of 1RM on 1:30
150lbs

Newport Beach Crippler"
30 Back Squats @ Body Weight
Run 1 mile

225lbs in 14:01
Chris
on Friday, June 29, 2012 at 10:02 am
Friday Results
Strength: @95#
S&C: 10:49. That was a fun one.
Alan Pamayo
on Friday, June 29, 2012 at 10:23 am
S&C WOD
DE Power Cleans 12x2 @155 lbs

WOD as RX'd @190 lbs: 9:35

Back squats were done in 1:36 ... did not re-rack until finished.
Jason Dickenson
on Friday, June 29, 2012 at 10:29 am
Strength and WOD
Strength-12x2 power cleans at 120# on 1:30

WOD-RX at 170#-Time-7:47
PR for this wod by 7 seconds
Oscar Ek
on Friday, June 29, 2012 at 10:56 am
Garden crossfit & run
Morning
Crossfit in the garder
3 x
8 pistols / leg
10 ring row

12 min amrap
12 situps, 9 boxjumps, 6 thrusters, 3 pullspus.
Result: 7 laps, 16 reps.

Afternoon: Skilled based prograssion, week 3 + long run intervals.
800 @ 100% - 2.38
2 X 800 @ 75% - 3:03, 3.05
Chris
on Friday, June 29, 2012 at 11:02 am
Friday's Effort
Strength: @95#
S&C: 10:46 RX
JRS
on Friday, June 29, 2012 at 11:12 am
Strength WOD:
Power Cleans: 12 x 2 @ 65% of 1RM(165lbs)
then
"Newport Beach Crippler
For Time
30 Back Squats @ Body weight (215lbs)
1Mile Run
12:38
My butt is toast right now...goodtimes
Conor
on Friday, June 29, 2012 at 11:21 am
Difference between cycles
Whats the difference between the cycles e.g. C,D,E,F. Just started followin the current F cycle, does it last for 12 weeks?
heidi
on Friday, June 29, 2012 at 11:44 am
STRENGTH:
DE: Power Clean 12x2 @ 45kg

S&C WOD:
30 Back Squats @ 65kg
Run 1Mile: 7:10
Kaitlin
on Friday, June 29, 2012 at 12:13 pm
RE: Difference between cycles
Conor--
The cycles are different groups of wods that someone can use to plan out a certain number of weeks prior to a race if that is what they are looking to do. Some of the cycles are/will be different numbers of weeks.
Chad
on Friday, June 29, 2012 at 12:41 pm
1st CFE
Strength: @85#
S&C: 14:06 Rx

(1st time every doing Power Cleans. I don't think they looked as pretty as the demo!! (http://media.crossfit.com/cf-video/cfj-nov-05/power-clean.wmv)
Conor
on Friday, June 29, 2012 at 12:45 pm
RE: Difference between cycles
Great, thanks for the quick reply Kaitlin,

This makes sense now, just completed WOD

DE: Power Clean 12x2 @ 135lbs

S&C WOD:
30 Back Squats at 170lbs
Run 1 Mile: 8:20
heidi
on Friday, June 29, 2012 at 01:21 pm
mistake
Sorry i post wrong time for the WOD
Here is the right one;

S&C WOD
30 Back Squats @ 65kg
Run 1 Mile: 9:44
SteveK
on Friday, June 29, 2012 at 01:43 pm
Today's WOD
DE: PC 12x2 @ 155
S&C: 16:00rx. Scaled up to 225 on Squats.
Fran
on Friday, June 29, 2012 at 01:44 pm
Crippler
DE: 65# 12x2 power clean
S&E WOD Scaled:
30 BS @ 75#
Run/walk 1 mile (run 400m, walk 200m, r 400, w 200m, r 400m)
16:00
Kieran Norton
on Friday, June 29, 2012 at 02:44 pm
3S Swim
I'm just getting back into swimming, so my 200m TT was a snail's 3:45.

I did 4 x 150m on 3:30.

The S&C wod looked fun today. If I let myself cherry-pick, I would have done this one.
Taylor
on Friday, June 29, 2012 at 02:46 pm
Welcome
@Alan- killer ruck PR man!
@ Fran and Conor - nice to see othe newcomers here good like guys.
Ruck from yesterday with 50lbs ruck and 22lbs body armor @1540. 2x 800 at 8:05 and 9:20. I was smoked by the end
S/C from CFFB 10 rds max push-ups and 50yd sprint as Rx'd 15:04 and 150 total reps.
Brad Williams
on Friday, June 29, 2012 at 04:17 pm
6/29/12 WOD
Interval swim this morning. 3x200m TT w/5 rec.- 4:08,4:10,4:17 min. 4x125 on 3:30 at 75%- 2:53,2:51,2:53,2:55 min. Did the bike intervals on dirt roads this afternoon since I'm riding with some friends tomorrow. 3x5K TT 5/rec.- 10:34,9:39,9:55 min. 2x5K at 75%- 10:57, 8:29 (with wind on road home). Really good training day today. Le Tour de France Prologue tomorrow should be good!!
Matt
on Friday, June 29, 2012 at 04:19 pm
Crippled after crippler
DE: 12x2 @ 160
S&E: 30 BS @ 225

12:22 and spent!
chad vannucci
on Friday, June 29, 2012 at 04:32 pm
today's workout
When it say's 30 back squats at bodyweight, is it referring to squatting that amount of weight or doing 30 air squats?
Charlie Douthwaite
on Friday, June 29, 2012 at 05:07 pm
DE 12x2 @135#

S&C 8:40 @175#
Chad Brinkley
on Friday, June 29, 2012 at 05:31 pm
swim WOD
I did the 3 sport swim WOD today. I had to scale. 800 warm up ( 200 freestyle, 200 drills, 200 pull, 200 kick), 200 time trial (3:12), 5:00 rest, 4x200 on 4:00 (3:32, 3:33, 3:33, 3:30), 200 cool down (freestyle).

I did the local s&c WOD at the box this morning.
strength: 4x [5 bench press + 15 ring row] (135, 155, 155, 165)
Conditioning: row 1000, 50 alternating uneven plate push ups with 35 lb plate ( l = 1, r =.2), 30 kb swings @55 lb. time was 7:53 RX.
Kaitlin
on Friday, June 29, 2012 at 05:49 pm
RE: today's workout
Chad--@ bodyweight= load your bodyweight on the bar.
Brian G
on Friday, June 29, 2012 at 06:39 pm
3S
My workout plan went to hell today. After an all night 'emergency call' for work, I missed my gym window. So, I adapted. Not saying it's right, but did the best I could. I'll get back on track tomorrow.

STRENGTH: No access to weights so 3 rounds of the TRX suspension trainer military workout.

S&C: 30 reps with my 8 y/o boy on my back and my 5 y/o boy on my shoulders. 1 mile trail run. Was 102 degrees. 9:30.

Endurance: Did the SWIM workout:
3:43 then 4:05/4:07/4:03/4:02
zman
on Friday, June 29, 2012 at 07:05 pm
rx
145# 12x2 of powerclean


7:48 s&c wod
Darrell
on Friday, June 29, 2012 at 09:58 pm
3S and S and C
3S
I don't have a pool here in Afghanistan so swim I do the C2 for the swim workouts:
1000m TT: 3:42, then 4:33, 4:31

S & C
Power Clean - 180 lbs
Newport Beach Crippler: 12:28 with a squat of 180 (a little heavier than I am) and had to about 50 meters to the treadmill but didn't count it toward the run
Jason Dickenson
on Saturday, June 30, 2012 at 05:33 am
800 TT
800 TT-2:31
Brad
on Saturday, June 30, 2012 at 09:18 am
120630
The 2012 Cinnamon Lake Scout Camp will be held Thursday July 5 to Saturday July 7th 2012. There will be two groups travelling to the camp on different dates.

Scouts 12 yrs and older will meet at the chapel at 12.30pm on Thursday July 5, 2012. We will depart from the chapel no later than 1pm.

11 yrs old Scouts & Cubs with fathers will meet at the chapel at 5.30 am on Friday July 6, 2012. We will depart from the chapel no later than 6am

Fathers who wish to come on the camp please let Scouter Bishop know no later than Sunday June 24, 2012 As there are some requirements that must be met. Also let him know if you are prepared to help with transport.

We will be sleeping in tents. There is a bunk house at the camp for any adult who needs it.

Please bring your own:

Clothing for two days
Boots & water shoes or sandals.
Sleeping pad, sleeping bag,
Wash kit hand towel & beach towel.
medications
plate, bowl, mug & utensils.
Old clothing to wear for service project (painting a transport container)
Jacket, fleece or hoodie, sun hat or hat with a brim.
Sunscreen, Mosquito repellent.
Favourite snack food enough for 12 to share.
Activities at the camp may include the following. Swimming, air rifle shooting, fishing with associated screaming and shouting the words " I got one, I got one". Raft building with races, orienteering, running, jumping, extreme chess and backgammon, Use of Hot or cold showers and very nice pit toilets.

Electronic handheld devices, music players are permitted but use will be restricted to free time and possibly during transport to and from the camp.

Most activities during camp may be applied to badges that Scouts are working toward.

Camp Itinerary.

Thursday 5th July. 1pm Travel 4.30-5pm Arrive at Cinnamon Lake. Set up camp & prepare supper. 7pm campfire & supper. Scouts bed time 10pm. Lights out 10.30pm

Friday July 6th. 7-8am. Wake up & Breakfast. 8-10 Fishing & Raft Building, 10am- Noon Service Project. Noon-1pm Lunch. 1pm-2pm Service Project completion. 2pm-4pm Swimming, Raft racing, fishing. 4-5pm Free time or personal badge work & assessment. 5-6pm supper. 7-10 pm Campfire.

Saturday July 7th 7-8am. Wake up & Breakfast. 8-10 Fishing 11 Yr old Scouts & cubs. 12 yrs & older old Scouts plan Hike using ATVs. 10-12 Group hike & Group photo. Noon-12.30 Lunch. 12.30-1.30 Hike back to camp. 1.30-4pm. Canoeing, fishing, raft races, swimming, Air rifle target shooting, 4-5 Take down camp 5pm Break camp & drive home. 10pm-11pm Home.
Chad
on Saturday, June 30, 2012 at 09:53 am
Run
800 TT: 3:10
2x800 as Rx'd
Jake Fisher
on Saturday, June 30, 2012 at 01:30 pm
Daily Results (late again)
From yesterday...

Power Cleans (DE) = 125# Rx'd:
12 sets of 2 reps @ 65% of 1RM on 1:30, I hate 1:30s, so boring :)

Newport Beach Crippler = 6:58 PR!
Squats were faster (but not as deep due to the pulled groin from THU), mile about the same; 5:42. 98°F & 80% humidity.
Ben
on Saturday, June 30, 2012 at 03:24 pm
Fridays WOD
Did Fridays WOD today.

Strength- PC 12x2 @135
First time doing power cling, prob a little heavier than 65% but I felt good. Don't know how good it looked though

S&c wod- BS-210#
1M run
Total- 17:45

I did this wod while watching my 1.5 y/o. Who I also had to load into the stroller and push for the 1M.

First Week of CFE and I love it.
Pablo Medina
on Sunday, July 01, 2012 at 11:14 am
Results
11:56 80 kg and 1 mile
Jörund Rundhovde
on Wednesday, July 04, 2012 at 12:44 am
3 sport swim
200m TT 3:40
4x200m on 4min
Brad
on Friday, July 06, 2012 at 07:32 am
120706
TRENGTH:
DE: Power Clean 12 sets of 2 reps @ 65% of 1RM on 1:30 (100lbs)
Post loads to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.
CFE STRENGTH & CONDITIONING WOD:
"Newport Beach Crippler"
30 Back Squats @ Body Weight (165lbs) 5:05
Run 1 mile 7:24.96
JDM
on Sunday, July 08, 2012 at 03:00 pm
Amount
DE Powercleans - 75

30 BS @95 lbs
8:00 mile
MJS
on Monday, August 06, 2012 at 06:31 am
Strength
Power Clean @65% - 2x12 @115lb
Eric Stone
on Thursday, August 09, 2012 at 10:31 am
200TT
200 TT in 2:58
4X200 3:23, 3:21, 3:34 and 3:19
Comments are closed for this post.