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

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 8:00 of:

3 Power Cleans, 115/85 pounds

7 Burpees

50 ft Sled Drag, 90/45 pounds

Post rounds 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.


Team SFCF Endurance athlete Pon™ Slays The Marin Ultra Challenge 50-Miler


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Comments (44)

Ben
on Monday, July 02, 2012 at 06:32 pm
Sled Drag sub?
I don't have a sled. what can I do to sub for that?
Kaitlin
on Monday, July 02, 2012 at 06:38 pm
Pon--Excellent job with a PR by almost an hour on a harder course than last year. Following your solid PR in the Double Dipsea last weekend.
kat
on Monday, July 02, 2012 at 07:56 pm
sled sub
Ben- I've seen people get pretty creative with sleds even using a cooler loaded with some kind of weights and a rope tied around them.
Matt
on Monday, July 02, 2012 at 09:12 pm
Sub for sled
As mentioned above, what's a sub for sled drags if a sled isn't available?
taylor
on Tuesday, July 03, 2012 at 04:35 am
E WOD
Weak day today 800M Warm-up and cool down with drills.

SS (RUN) 3:30/3:35/3:45
Brian G
on Tuesday, July 03, 2012 at 04:43 am
3S
S&C: 4 rounds but I sub Farmer Walk for Drag.

Endurance: did the swim today, 5 x 150m on 3:30
Alan Pamayo
on Tuesday, July 03, 2012 at 05:11 am
Endurance Ruck
Ruck 6x800m @61 lbs:
4:49
5:01
5:11
5:15
5:09
5:16

That was not fun.
Brad Williams
on Tuesday, July 03, 2012 at 06:10 am
7/3/12 WOD
Great run Pon!! Super impressive. Swim cut short this AM because of lightning, but I got in 800 meters of drill work and with a race Sat. less was probably better. Did the S&C WOD after. Used a towel to drag two 45lb. plates to sub for the sled drag and used 95lbs. for the Pwr. Cleans. 5 sets + 3 PWR Cleans + 7 Burpees. That was tough. Short bike and run tomorrow.
taylor
on Tuesday, July 03, 2012 at 07:14 am
sled subs
Coolers work really. Another option is kettlebells with towel looped through the handle and then tied to your waist somehow.
Chad Brinkley
on Tuesday, July 03, 2012 at 07:43 am
Bike WOD
Nice work Pon!

I did the three sport Bike WOD today: 5:00 Warm Up; 3x5K with 2:00 Rest (9:25, 9:21; 9:15); 5:00 Cool Down. Pacing on the 5K Bike is still off. I am unsure why this particular workout is difficult for me to figure out.

Local S&C this morning at the box. I wanted to call this WOD "My Pet Rock":
20 Minute AMRAP of: 30 Lateral jumps over a 45 LB Plate, Run 200 Meters with a 45 LB Plate, 30 Alternating Walking Lunges Bear Hugging a 45 LB Plate, 20 Hand Release Push Ups with Feet on a 45 LB Plate. 4 Rounds + 13 Lateral Jumps.
jmac
on Tuesday, July 03, 2012 at 08:25 am
RE: sled drag sub
Best way to sub for the sled is to get creative. Drag bumper plates or medal plates on a towel, use a cooler, use a tire, etc. You are limited by your imagination.
Jason Dickenson
on Tuesday, July 03, 2012 at 08:37 am
C2 row
Row 3x1000 with 2 min rest
3:31,3:36,3:37
Mauws
on Tuesday, July 03, 2012 at 09:12 am
Wod + Endurance
Hi, want opinion on replacing sled with walking lunges. 12kg an arm over 20m? Kill my backside. Also, I rucked with bout 25-30kg but I'm hit 6min on each 800m. Its not that I'm tired I just can get my speed up. My 800m runs are usualy round 2:15 holding splits. Any advise on how to ruck faster. If I do I semi shuffle run I get times down to 5min but on longer distance it won't hold.
Ricardo
on Tuesday, July 03, 2012 at 09:14 am
On?
Old CFer, new to CFE. In the swim description, what does the "on 3:30" mean? Is that time allotted for the distance? If so, what is the rest time for the swim? Thanks
Delfin Neves
on Tuesday, July 03, 2012 at 09:26 am
Used Adjustable bench w/ 95# DB wedged between seat & back, 18AWG cable strung through the back. Bowlines on either end for handles, held over the shoulder at chest height.
Had to run back to bench on every odd round, good thing it was only 50'.

7 rounds.
Ayax
on Tuesday, July 03, 2012 at 09:26 am
3s runing
4x800 2:45-2:45-2:46-2:47
Dane
on Tuesday, July 03, 2012 at 09:42 am
Ruck Form
Anything on rucking form pending?
Jake Fisher
on Tuesday, July 03, 2012 at 10:26 am
jmac... Sled Drag Weight
Total weight of the sled is 90# or do I add 90# to my sled (which is a prowler that weights 50# already)?

Thanks. I will probably just add 90# ;) BEAST MODE!
Kaitlin
on Tuesday, July 03, 2012 at 10:30 am
RE: On?
Ricardo-- Answers to questions such as these are in the FAQ. On 3:30 means you have 3 minutes and 30 seconds to complete the distance and rest before leaving on the next repeat. You will leave every 3:30. If you are not able to complete the distance and rest enough to keep all repeats within the given range then scale the distance. Do not add to the interval.
jmac
on Tuesday, July 03, 2012 at 10:49 am
RE: sled drag weight
Good question, Jake. Add 90# to the sled - beast mode it is!
Pon
on Tuesday, July 03, 2012 at 11:03 am
Thanks!
Kaitlin - Thanks! For all you guys do!
Kyle
on Tuesday, July 03, 2012 at 12:03 pm
SC
For SC got 6+2 burps
Subbed 100ft farmers carry w/ 54 lbs for drag
And bumped up per cleans to 135lbs.
zman
on Tuesday, July 03, 2012 at 01:49 pm
s&c
RX s&c wod: 8 rounds + power cleans and burpees
Almost 9! Now for the run....cheers to this heat yall!!
Dane
on Tuesday, July 03, 2012 at 02:15 pm
WOD
S&C-8 rounds
6x800m Ruck @ 55#
3:51, 4:01, 4:01, 4:01, 4:13, 4:12

Really fell off at the end there. This is my first week of CFE, but been Crossfitting a long time, and had a ruck on my back longer.
Kyle
on Tuesday, July 03, 2012 at 02:27 pm
whoops
dumb auto correct...that was suppose to be 54lbs kbs for the farmers
Jason Dickenson
on Tuesday, July 03, 2012 at 02:27 pm
SC wod
RX-8 + 2 cleans
Dane
on Tuesday, July 03, 2012 at 02:28 pm
WOD
S&C-8 rounds even, rx'd.
Ruck-3:51, 4:01, 4:01, 4:01, 4:13, 4:12.

Fell off at the end. New to CFE, but been crossfitting and rucking a long time.
Pablo Medina
on Tuesday, July 03, 2012 at 02:33 pm
Results
7 complete rounds + 25 ft, Rx... I'm resting for my 3x800 m.

Saludos desde Chile.
kat
on Tuesday, July 03, 2012 at 02:35 pm
3s
skillz and drillz plus mobility wod.
S&C wod: rx 85 pc, 7 burpees, 45 sled drag for 8 min. Got 6 rounds + 3 power cleans and 2 burpees. Doing burpees on hot pavement makes you go faster ;) power cleans were fast touch n go, quads burns on sled drag, lost time in transition will move closer next time.

bike long interval day: 3x5k at 7:35, 7:38, 7:42

getting stronger!
tony
on Tuesday, July 03, 2012 at 03:52 pm
S&C WoD result
5 rounds even as RX'd (sled drag was an out & back on an incline so the return trip back up the hill each round was fantastic!)
DougG
on Tuesday, July 03, 2012 at 04:36 pm
SS Run
3x800m
3:08, 3:08, 3:09

Did some cadence training too.
Pablo Medina
on Tuesday, July 03, 2012 at 05:44 pm
It's too cold here in Chile
4 Celsius degrees (32 F)... 3x800 3:11 (182 bpm), 3:22, 3:22 (180 bpm)
JRS
on Tuesday, July 03, 2012 at 06:03 pm
metcon:
8rds+3 pwrclns+5 burpees
then
3 x 800m
4:01/3:41/3:40
Alan Pamayo
on Tuesday, July 03, 2012 at 06:44 pm
S&C WOD
WOD RX'd: 9 Rounds + 1 Power Clean
Chris Biles
on Tuesday, July 03, 2012 at 06:57 pm
SS Row/ WOD
1000m x3- 3:50, 3:52, 3:52

S&C- 8 rnds plus 2 cleans Rx'd
Charlie Douthwaite
on Tuesday, July 03, 2012 at 07:12 pm
S&C subbed 100ft carry

8 plus 2 cleans
Jake Fisher
on Tuesday, July 03, 2012 at 07:20 pm
Daily Results
3S/RUN 4x800, 2:00 REST = 2:43 Season PR by 15s!
>> 2:59-2:43-2:50-2:46
>> 101°F w/ 110° heat index, 65% humidity = brutal.

WOD Rx'd w/ 90# on 100# Prowler = 190# sled drag
= 4 ROUNDS + 0:02, the prowler doesn't slide well on the concrete outside of box; used a rock climbing rope to pull -- hands feel great ;0
Shawn
on Tuesday, July 03, 2012 at 08:32 pm
wod
Did 6 rounds with 2 2 pood kettlebells and did the pull with a 97 pd kbell. 3X800 3:14, 3:18, 3:15. Gotta get the wheels back.
Chrissy
on Tuesday, July 03, 2012 at 10:02 pm
Tues. 7/3/12
S&C WOD: 3 Power cleans, 85#, 7 Burpees, 50 ft Sled drag 45# ( little longer than 50 ft)
Rounds: 7

Endurance: 3 x 800 m / 3:58, 4:04, 4:01
JRS
on Wednesday, July 04, 2012 at 04:21 am
metcon & Run
metcon:
8rds+3 pwecleans+5 burpees

3x800
4:01/3:40/3:41
Pablo Medina
on Wednesday, July 04, 2012 at 05:48 am
Results
7 complete rounds + 25 ft, Rx... I'm resting for my 3x800 m.

Saludos desde Chile.
D Craig
on Wednesday, July 04, 2012 at 06:22 am
CFE S&C WOD
34/m/5'10"/228

as rx'd

6 rounds + 3 power cleands + 2 burpees
Shawn
on Wednesday, July 04, 2012 at 10:54 am
wod
Did 6 rounds with 2 2 pood kettlebells and did the pull with a 97 pd kbell. 3X800 3:14, 3:18, 3:15. Gotta get the wheels back.
MJS
on Sunday, August 12, 2012 at 05:47 pm
S&C
5 rounds; subbed 20 squats for sled pull
Comments are closed for this post.