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

STRENGTH:

ME: Weighted Dead Hang Chin-up

Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 7:00 of:

8 Thrusters, 95/65 pounds

10 Ring Dips

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.


Whiteboard Wednesday


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Comments (32)

zman
on Tuesday, July 03, 2012 at 07:01 pm
ahhhh
Oh good golly, this one's going to hurt!!!
Been doing a lot of strength work these past couple weeks...lots and lots of lats n chest
MikeN
on Tuesday, July 03, 2012 at 07:21 pm
Does anyone use beyond the whiteboard?
Alan Pamayo
on Wednesday, July 04, 2012 at 04:12 am
3S Run
Run 4x800m:
3:09
3:12
3:15
3:16
Pablo Medina
on Wednesday, July 04, 2012 at 05:55 am
Poor results
CFE S&C wod this morning: 2 rounds + 2 ring dips... I think you coaches have a crystal ball and last night you saw all my weaknesses !!.

Last night 3x800
3:11 (182 bpm)
3:22 (180 bpm)
3:22 (180 bpm)
Evan
on Wednesday, July 04, 2012 at 06:06 am
Strength/ S&C
1. 12 Chin-ups with hanging 45lbs
2. 6 RDS + 8 Thrusters + 5 Dips
styria69
on Wednesday, July 04, 2012 at 06:20 am
SS Run
made my 3 x 800 today because of yesterdays thunderstorm.

2:56
3:02
3:01

Hot, 30 degrees C.
Brad Williams
on Wednesday, July 04, 2012 at 06:33 am
7/4//12 WOD
Happy 4th of July to everyone and thanks to all our U.S. Armed Forces for defending our country from all the evil-doers of the world. 25 mile bike this AM 1:16 HRS. and 1.3 mile run 9:33 minutes. No S&C today, rest tomorrow. Feeling good for my tri Saturday. Enjoy the day everyone!!
Delfin Neves
on Wednesday, July 04, 2012 at 08:47 am
ME W DH Chins: Plates on a belt/chain
5xBW
3x45
2x70
1x95
1x100 FAIL - So close
1x100 FAIL - Not as close

WOD: 4 rounds as RX'd. Ring dips were the weak link, broken in R2-R4.
Brian G
on Wednesday, July 04, 2012 at 08:53 am
3s
Strength: bw, 4x2
S&C: 5 rounds and 4 thrusters
Endurance: run wkout, 4x800 3:32,3:34,3:35,3:32 on treadmill
Jake Fisher
on Wednesday, July 04, 2012 at 09:09 am
3S/SWIM Results
Swimming this morning was epic! The lake was nearly 80'F and still as glass. Here's what I got:

5x200m on 3:30 = 2:05 Career PR!
2:07 (Old PR)
2:30 (boat traffic)
2:05 (sucked)
2:05 (sucked)
2:06 (almost sucked) LOL
>> no wall to push off of, swam around buoy/dock 50m apart >> But I swim SO MUCH faster in a lake
D Craig
on Wednesday, July 04, 2012 at 10:35 am
S&C WOD
Did not get a chance to do weighted dead hang chin ups. Did several dead hang chin ups after I got home from the gym.

Substituted push ups for ring dips due to shoulder pain.

3 rounds + 8 thrusters + 7 pushups

Plenty of room for improvement
Dane
on Wednesday, July 04, 2012 at 11:25 am
WOD
S&C-4 rounds+8 Thrusters.
JRS
on Wednesday, July 04, 2012 at 12:06 pm
Strength + S&C
Strength:
Weighted Chin Ups: 3RM=75lbs

S&C:
5 rds even
Happy 4th Everyone!!!
SteveK
on Wednesday, July 04, 2012 at 01:08 pm
Happy 4th!
45#x1 on chin up, missed 65# twice.
S&C - 3+5 RX. Fatty doesn't like ring dips.
3x1000m (C2) - 4:10x3
Chad Brinkley
on Wednesday, July 04, 2012 at 01:13 pm
Swim WOD
I did a scaled version of the three sport Swim WOD today. My normal pool is closed and I think the one I used today may be 25 meters instead of 25 yards. 600 Warm Up (200 Freestyle, 200 Drills, 200 Freestyle), 5x150 on 3:30 (Intervals were between 2:49 and 2:52), 600 Cool Down (Freestyle).

I did the local S&C WOD at the box today.
For time...
50 Burpees, 13 Ground to Overhead @115, 50 Air Squats, 13 Ground to Overhead @115, 50 Pull Ups, 13 Ground to Overhead @115, 50 Sit Ups, 13 Ground to Overhead @115. Time was 23:38. The GTO really slowed me down... Still working on getting stronger.

Happy Independence Day!
Jake Fisher
on Wednesday, July 04, 2012 at 01:25 pm
Daily Results
STR: Weighted Dead Hang Pullups (ME)
Went w/ a 3RM program today, mostly bc I've never done that before w/ this, plus it would be a good way to see how much energy I'm expending & know whether I have "gas in the tank" or if I'm running on fumes...
>> 20(3), 25(3), 30(3), 35(3), 40(3), 45(3) <- 3rd rep was a struggle, but felt like I could knock out some heavy singles... So I had "something" left, but I didn't want to totally waste that something. Good stuff! Thanks for inspiration, Coach!

WOD Rx'd + MU's = 3 Rds +4 ring dips
8 Thrusters 95#
1 muscle-up + 9 ring dips
>> Wrists got me after first round; I did A LOT of intense MobWOD/SMR on my wrists when finished. I think I'm going to need to have cysts/scar tissue removed from my wrists at the end of my triathlon season -- they've been the limiting factor and PT/ART doesn't seems to help :(
Tony Foster
on Wednesday, July 04, 2012 at 01:50 pm
pacing
hi everyone im struggling to pace my runs, on the 3x800 yesterday my pace dropped pretty dramatically in the 2nd and 3rd run

1st - 2.54
2nd - 3.16
3rd - 3.24

im just wondering, am i setting off to fast? i feel like im running hard on all the repeats but in the end its alot slower, can someone give me some advice please?

thanks
Andrew
on Wednesday, July 04, 2012 at 01:56 pm
3S Run
2:55
2:51.5
2:59
3:54.5
Taylor
on Wednesday, July 04, 2012 at 02:48 pm
S/C wod
KB Fran 21-15-9
Thrusters@ 2x 24kg k-bells
Pull-ups
10:30... Happy 4th everyone! Thank you to all my fellow service members. God bless you and your families for your hard work and sacrifices.
Jason Dickenson
on Wednesday, July 04, 2012 at 03:54 pm
Wod
RX-3 rounds plus thrusters and 3 dips

Happy 4th CFE athletes!!
Kaitlin
on Wednesday, July 04, 2012 at 03:55 pm
RE: Pacing
Tony-- You could be starting off too fast to hold within the 2-3 second deviation window. It looks like your first repeat is too fast for the 2:00 minutes recovery time. Have you watched Brian's video on pacing? http://tinyurl.com/7mt4wom this should help.
Shawn
on Wednesday, July 04, 2012 at 05:15 pm
Sub
Subbed the one arm assisted Pull ups for the weighted with a set of five and a set of three using two seconds up one second pause top and bottom. Then subbed the WOD with seven minutes of continuous battle ropes.
Delfin Neves
on Wednesday, July 04, 2012 at 06:54 pm
ME W DH Chins: Plates on a belt/chain
5xBW
3x45
2x70
1x95
1x100 FAIL - So close
1x100 FAIL - Not as close

WOD: 4 rounds as RX'd. Ring dips were the weak link, broken in R2-R4.
Alan Pamayo
on Wednesday, July 04, 2012 at 06:54 pm
S&C WOD
ME Weighted Dead Hang Chin-up 3RM:
25(3), 35(3), 45(3), 55(3), 65(2)

WOD RX'd: 4 Rounds + 3 Thrusters
Darrell
on Thursday, July 05, 2012 at 04:01 am
WODs
Endurance:
3 x 5k bike (10:37, 10:30, 10:33) on Life Time Fitness bike (no place to bike here in Afg)

S & C:
ME Dead Hang Weighted Chin ups - 45 lbs for 3 reps, got 2 on 50 lbs

7:00 of 8 Thrusters at 95 lbs and 8 Ring Dips, 3+1 Thruster

Ring dips killed me today.

Did the WODS about 1:30 apart due to time constraints.
tony
on Thursday, July 05, 2012 at 06:25 am
S&C WoD result
Took a rest day on the 4th and made up the Wed. S&C WoD this AM:

3RM chin-ups on a barbell assisted with black band 1x, green band 2x, got 1 rep with the blue band and failed

Subbed parallette push-ups for ring dips and got 3 rounds + 10 thrusters + 2 parallette push-ups
Matt in Ethiopia
on Thursday, July 05, 2012 at 07:55 am
chinups 20kg

WOD Rx'd 2.5
J├Ârund Rundhovde
on Thursday, July 05, 2012 at 10:33 am
WOD results
Strength ME worked myself up to 35kg 77lb
WOD one dips away from 3 rounds.
Swam last weeks Long interwal swim to get TT time. TT 200m Swim 3:40
Need to improve
MikeN
on Thursday, July 05, 2012 at 12:08 pm
Does anyone use beyond the whiteboard?
Ross
on Thursday, July 05, 2012 at 07:17 pm
WOD
ME: 60, 70, 80, 90, 100, 105

S&C: 4 rounds. (Tough!)
Brad
on Wednesday, July 11, 2012 at 06:59 am
120911
STRENGTH:
ME: Weighted Dead Hang Chin-up (Pull-ups) 10(2) - 20(2) - 30(2) - 35(2) - 40(2) - 42.5(1) - 45(2) - 47.5(1) - 50(1)
Post loads and reps to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD.
CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 7:00 of:
8 Thrusters, 95/65 pounds
10 Ring Dips
Post rounds to comments. 3 rounds + 1 thruster
MJS
on Sunday, August 12, 2012 at 05:48 pm
S&C
Pullup with 45lb dumbbell; 8-5-3. 6 rounds. Subbed 10 pushups and 10 tricep extension for dips
Comments are closed for this post.