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

STRENGTH:

DE: Shoulder Press 12 sets of 2 reps @ 50% of 1RM on 1:00

Use 50% of CrossFit Total Shoulder Press 1RM. Post loads to comments.

Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

Row 500m

10 Pull-ups

12 Toes-to-Bar

Post time to comments.


ENDURANCE WOD:

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 5 x 200m @ 2-3 seconds faster pace than last week on 3:30

Bike (TUE): 3 x 5k @ 3-5 seconds faster pace than last week with 2:00 spin/rest between

Run (TUE): 3 x 800m @ 2-3 seconds faster pace than last week with 2:00 rest between

C2 Row (TUE): 3 x 1000m @ 2-3 seconds faster pace than last week with 2:00 rest between

Ruck (TUE): 6 x 800m @ 2-3 seconds faster pace than last week with 55# ruck/vest + boots/utes; 2:00 rest between

Note: Pace should be based on last week's interval sets, not TT efforts.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 5 x 200m @ 2-3 seconds faster pace than last week on 3:30

Bike (WED): 3 x 5k @ 3-5 seconds faster pace than last week with 2:00 spin/rest between

Run (TUE): 4 x 800m @ 2-3 seconds faster pace than last week with 2:00 rest between

Note: Pace should be based on last week's interval sets, not TT efforts.

Post sport and times to comments.


 

Mickey Artolochipe, CrossFit Montgomery Endurance, showing how the skill of running should look

 


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (46)

Manrique
on Sunday, July 01, 2012 at 06:15 pm
Question
Row sustitution?
tony
on Sunday, July 01, 2012 at 07:18 pm
Row sub = Sumo-deadlift High-pulls @ 45# bar
I've heard of subbing a run for the row @ 80% of the row distance, but I would sub the SDHP on this one. Maybe one of the trainers can give some guidance on when you might sub a run for the row.
Charlie Douthwaite
on Sunday, July 01, 2012 at 07:58 pm
Row sub, my understanding is that the standard 500m row subs are either 400m run or 50 45# SDHP
Matt K
on Monday, July 02, 2012 at 03:49 am
So 95x2 on min for 12
WOD 10:50
Brad Williams
on Monday, July 02, 2012 at 05:00 am
Row Sub
50 SDHP or 400 meter run. Hope this helps.
Ben
on Monday, July 02, 2012 at 05:41 am
Row Substitution
If I sub sdhp's for the row, how many do I do?
Brad Williams
on Monday, July 02, 2012 at 06:23 am
7/2/12 WOD
Strength & conditioning this morning. 85lbs. for the Shoulder Press. Circuit- 11:25 minutes. Rest and some monility remainder of day. Gull Lake Sprint on Saturday.
Matt in Ethiopia
on Monday, July 02, 2012 at 07:26 am
Row
sumo deadlift high pull... 1 for every 10 meters. 50 for 500 meters in this case.
zman
on Monday, July 02, 2012 at 07:38 am
strength and s&c
Strength 12x2
115 lb 12x2 all sets between 7-10 seconds

Rested 5:00

S&C as RX'D
10:16

Waiting a few hrs then hitting up the pool....AKA my weakness!
Daniel L
on Monday, July 02, 2012 at 08:44 am
Did Crossfit Total today: squat 135 kg, press 60 kg, deadlift 170 kg. Total 365 kg (804,7 pounds)

3S Run 3x800 m (skipped the fourth cause of pain in the thigh) 2.59, 2.57, 2.57
Daniel Smith
on Monday, July 02, 2012 at 08:59 am
Glad to be back!
Took a month off for recovery and travel. Glad to be back hOme and ready to train!! Hope every one is doing good and staying strong.
Kyle
on Monday, July 02, 2012 at 10:32 am
Strength
New to crossfit endurance and was wondering for the strength portion is it a 1 min. break between sets?
jmac
on Monday, July 02, 2012 at 10:49 am
RE: row sub
Sub 400m run for the 500m row. I limit the SDHP as much as possible because I personally don't think it has a lot of utility.
Brian G
on Monday, July 02, 2012 at 11:33 am
3S
Strength: 12x2 with 2x45# DBs on 1 min. Performed fairly easily. I need to increase next time.

S&C: 9:55 for 3 rounds of:
- 50x25# SDHP
- 10 Pullups (many modified with assist)
- 12 toes to bar (had to mod some)

Endurance: Did the bike workout today. 6:50x3x5k on Monark Spin Bike, level 14
SteveK
on Monday, July 02, 2012 at 11:39 am
WOD
12x2 @ 85lb for shoulder press.

S&C WOD 15:45 RX. T2B were sloooowww.
Darrell
on Monday, July 02, 2012 at 12:33 pm
S&C and Endurance
Endurance: 1000m row x 3 (4:28, 4:27, 4:28)

S&C: 12x2 - 65lbs
500 m row, 10 pull ups, 12 toes to bar x 3 - 13:36

Did the pullups after the toes to bar on accident, don't know if that affects it.
Darrell
on Monday, July 02, 2012 at 12:37 pm
WOD question
Why are the DE weights typically so low?
Tomas
on Monday, July 02, 2012 at 12:38 pm
Heavy shoulder press?
12x2 at 20kg (44lbs)

S&C WOD 14:58rx.

I'm new to CFE but not new to CF. I've been doing main site for about 6 months now.
My reason for hopping on the endurance train is to get even more variation into my program. Will be doing the CFE programming until november ending up with an half marathon and some other running competitions.


When i did a strength workout on the mainsite it became heavy, really heavy. Today i did on the minute 2 reps for 12 sets at 50% of my 1RM. It never became heavy... Am i missing something? Or is that the point with Dynamic Effort?

//

Tomas
heidi
on Monday, July 02, 2012 at 01:10 pm
WOD
12x2 @30kg

S&C WOD: 3 rounds of: 50 SDHP @20KG, 12 T2B, 10 Pullups, Time 15.26
kat
on Monday, July 02, 2012 at 02:05 pm
3s
strength: 12x2 @65lbs
S&C: 15:55 rx- still slow and working on my kipping pull up but MUCH better on my T2B.

Endurance: Run 4x800 4:38, 4:42, 4:43, 4:49
jmac
on Monday, July 02, 2012 at 03:26 pm
The Dynamic Effort Method
The Dynamic Effort Method is designed to build SPEED. It is a part of the total strength equation. DE work is all about bar speed.

From Louie Simmons, Westside Barbell: "Let s look at the purpose of the dynamic method, or training with submaximal weights with maximal speed. This system builds a fast rate of force development. With bands and chains added, it teaches one to accelerate and reduce bar deceleration. With the lighter weights, one can control and perfect form."

http://www.westside-barbell.com/articles/dynamic-method/
http://journal.crossfit.com/search.php?IncludeBlogs=1&limit=20&search=dynamic+effort&x=0&y=0

So why does is it seem "too light"? Because it's speed work - it isn't designed to be "heavy." We sometimes include accommodating resistance, which is going to help the athlete develop speed through weak points. Never compromise speed for weight on a DE day because doing so is missing the point.
jmac
on Monday, July 02, 2012 at 03:31 pm
RE: rest between sets
Kyle, "on 1:00" means you'll start the clock and perform 2 reps. Let's say it takes you 0:12 to perform both reps. You will then begin set #2 when the clock hits 1:00, so you will have had 0:48 of rest. Rinse, wash and repeat.
Ross
on Monday, July 02, 2012 at 05:55 pm
WOD
DE @60 lbs.
S&C 11:11

Today the toes to bar clicked for the 1st time and I was able to really bang them out.
Matt K
on Monday, July 02, 2012 at 06:01 pm
So 95x2 on min for 12
WOD 10:50
Chad Brinkley
on Monday, July 02, 2012 at 06:02 pm
Crossfit Endurance Total
I help coach our local CFE running WODs. Our athletes just finished the "C" Cycle. We wanted to have a week of bench mark tests before we start the new cycle. The coaches agreed to do the bench mark workout this week as well. So today, I subbed "Crossfit Endurance Total" for the programmed three sport run WOD.

400 Warm Up + Drills & Dynamic Stretching; 200 Meter Time Trial (0:34); 5:00 Rest; 400 Meter Time Trial (1:16); 5:00 Rest; 800 Meter Time Trial (2:54); 5:00 Rest; 1600 Meter Time Trial (5:51); 1200 Cool Down + Mobility.

Intervals were all on an out and back course. Temperature was in the mid 90s. Windy. Performed averaging less than 5 hours of sleep a night for the last week since I am on-call for work and things have been hectic. Overall, I thought the results were OK given the conditions.

Local S&C WOD at the box this morning:
Strength: 6x1 Hang Snatch (65, 75, 85, 95, 105, 115F)
Conditioning: 12 Minute Ladder (3 reps, 6 reps, 9 reps, etc) of Snatch Grip Deadlift @85, Hang Snatch @85, Overhead Squat @85. I managed to get to a full round of 12 + 8 Snatch Grip Deadlifts. My forearms were killing me when this workout was over...
JRS
on Monday, July 02, 2012 at 06:29 pm
Swod:
12x2@85lbs on min
Metcon
11:46(w/ 45yd run btwn c2 & pullup bar b/c of how Life Time Fitness is laid out)
Ben
on Monday, July 02, 2012 at 06:30 pm
WOD
Strength- 12x2@90 lbs. Little heavier than 50% but I focused on explosion.

S&C- 13:28 as Rx'd
Alan Pamayo
on Monday, July 02, 2012 at 06:47 pm
S&C WOD
DE Shoulder Press 12x2 @75 lbs

WOD as RX'd: 11:36
Jason Dickenson
on Monday, July 02, 2012 at 08:04 pm
Strength and WOD
Strength-12x2 shoulder press at 75#

WOD-RX-12:30
Alan Pamayo's Pet Wifey
on Monday, July 02, 2012 at 08:13 pm
S&C WOD
First time posting. Yay!

S&C WOD
DE Shoulder Press 12x2 @50 lbs

WOD as RX'd: 15:39
hands ripped and birthday cheat-eating made for muddy gas tank :)
kyle t
on Monday, July 02, 2012 at 08:23 pm
wods
3S run:
1M warm up 7:30
3:13
3:17
3:19
3:19
1M cool down

Wendler squat week 2
195,205,215 x3

Wod:did 9:05 rx
Charlie Douthwaite
on Monday, July 02, 2012 at 08:57 pm
DE 75#

S&C 8:45 RX'd
Darrell
on Monday, July 02, 2012 at 09:59 pm
Thanks
jmac, thanks for the help.
Brittney Harper
on Monday, July 02, 2012 at 11:15 pm
Strength/Conditioning WOD
RX'd 16:30
Mauws
on Monday, July 02, 2012 at 11:26 pm
sub for toe to bar
A good substitute for toe to bar? The only pull up bar I currently have access to makes it imposible to do any thing except for pull ups on it
ManfredM
on Tuesday, July 03, 2012 at 09:08 am
WODS
Swim: 200m on the 3:30 was a bit much for this tugboat so I scaled it to on the 5:00.

Strength: 75#
S&C WOD: Subbed out 400m run for row since I swapped the row for run last week when I was recovering from strained hamstring. 11:13.
Jake Fisher
on Tuesday, July 03, 2012 at 10:23 am
Yesterday's Results
Sorry, again I'm posting my results a day late ;)

Shoulder Press (DE) 75#
12 sets of 2 reps @ 60% of 1RM from last week's TOTAL on 1:00

WOD Rx'd = 9:20
>> 1st Rnd unbroken even the transition, 2nd Rnd broke T2B from pullups, 3rd Rnd broke T2B only w/ unbroken transition

No 3S/SWIM, decided that my bed was too comfy and will move the swim to Wednesday (Day Off from Work) ... I might also do the BIKE in the evening as well :D
jmac
on Tuesday, July 03, 2012 at 10:51 am
re: yesterday's results
Nice work, Jake! Only one question, why are you adding 10% to the "50% of 1RM"...?

Kind of hard to a 3 week wave when you're waving the %s even before I do! ;-)
J├Ârund Rundhovde
on Tuesday, July 03, 2012 at 01:04 pm
WOD results
Strenght DE 20kg (bar) 2x12 set avrage 6 sec. Should increase a little to next time.

WOD as Rx'd
12:15
Jake Fisher
on Tuesday, July 03, 2012 at 02:33 pm
jmac RE: re: yesterday's results
THANKS COACH!!!

It was mostly an error on my part after a long 10.5 hr day at work; my math skills had faded. I realized that 50% of 125# IS NOT 75# on Set 6. I just kept the weight there bc I was able to move it quickly/explosively & felt right. Should've been 65# ... My bad.

And here I am pushing another 10 hr day... Ugh.

Thanks for keeping me honest, Coach!
Chrissy
on Tuesday, July 03, 2012 at 08:26 pm
7/21/12
Shoulder press:40# (shoulder injury)
S&C Wod:
Row 500m, 10 Pull ups, 12 T2B
Time:13:51 Slow on T2B
Tomas
on Wednesday, July 04, 2012 at 03:24 am
@Jmac
Thanks for a great answer. I was missing something:) Loving crossfit for learning new things everyday! Looking forward to next DE day.
I could really hear myself in this weeks whiteboard wednesday:)

/ Tomas
D Craig
on Wednesday, July 04, 2012 at 06:36 am
CFE S&C WOD
12x2, 50%
90lb

S&C WOD
16:23 -- Toes to bar were slow...
CFRefinery
on Thursday, July 05, 2012 at 07:32 am
7/2/12
SS Run
Last Thursday I ran the 800m TT in 2:43

(based on effort equation GOAL=PACE+(PACE*(1-EFFORT))
My 75% pace should have been 2:58

3x800m @2-3 seconds faster pace than last week

2:53 (too fast out of the gates)
2:59 (cardio ramped up after 1st)
2:56 (settled into the right pace)
MJS
on Monday, August 06, 2012 at 06:31 am
S&C
12 sets of 2 reps - Shoulder Press @65lbs

S&C in 11:05, subbed toes to bar with them on the ground (shoulder hurt)
Stone
on Tuesday, August 14, 2012 at 11:57 am
Swim
Had a very hard time getting the swims in in 3:30. Went 3:18, 3:20, 3:20, 3:22 and 3:20. Not much rest!
Comments are closed for this post.