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

STRENGTH:

DE: Back Squat 12 sets of 2 reps @ 60% of 1RM on 1:00

Use Back Squat 1RM from the CrossFit Total. Post loads to comments.

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


CFE STRENGTH & CONDITIONING WOD:

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60/45 pound dumbbells per hand

Post time to comments.

Enlarge image

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

 


ENDURANCE WOD:

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 10 x 50m on 1:30, 2-3sec faster than last week

Bike (THU): 5 x 1M with 1:00 spin/rest, 2-3sec faster than last week

Run (THU): 5 x 400m with 1:00 rest, 2-3sec faster than last week

C2 Row (THU): 5 x 500m with 1:00 rest, 2-3sec faster than last week

Ruck (THU): 6 x 400m with 55# ruck/vest + boots/utes with 2:00 rest between

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 10 x 50m on 1:30, 2-3sec faster than last week

Bike (SUN OR Time Trial): 5 x 1M with 1:00 spin/rest, 2-3 sec faster than last week OR 20M Time Trial

Run (SAT): 5 x 400m with 1:00 rest, 2-3sec faster than last week

Post sport and times to comments.


WOD Demo with Jonathan Glancy - video [wmv] [mov] [HD mov]


Share This Page:

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

Comments (33)

Taylor
on Thursday, July 05, 2012 at 06:43 pm
E wod
SS Bike 3:30, 3:30, 3:20,3:15,3:26. Not to bad should have pushed a little harder on the 10M TT last week. Feels great to be doing CF/CFE again.
JRS
on Thursday, July 05, 2012 at 07:17 pm
When I saw this on the mainsite, I thought, CFE is gonna post this WOD sooner or later...I guess it was "sooner"
Darrell
on Thursday, July 05, 2012 at 09:59 pm
CFT Question
For the shoulder press last week I stuck to the strick press using only my upper body to get it up. Is this the correct way or is there a jerk involved?
daniel
on Thursday, July 05, 2012 at 10:25 pm
how necessary is the 3 plus or minus hours?
jmac
on Thursday, July 05, 2012 at 11:10 pm
RE: CFT Question
Darrell, strict press = shoulder press. Push Press and Push Jerk are both distinct movements and are different than Shoulder Press (or just Press as it's also called).
jmac
on Thursday, July 05, 2012 at 11:15 pm
RE: 3+/- rest
Daniel, it's absolutely necessary to have the rest in there. But, at the same time it's relative, too.

So you're probably thinking, "What the heck am I supposed to do then?" Do what works best with your schedule. However, being able to give BOTH workouts the requisite amount of QUALITY effort/intensity we are looking for should require ample rest in between.
Brian G
on Friday, July 06, 2012 at 05:06 am
3S
Strength: 135# 12x2 on 1 min, worked depth and speed

S&C: 24:06, had to run on TM, did 40lb DBs

Endurance: Did swim, 200 WU, then 10x50 at 44/47/48/47/47/48/49/49/48/49
Then CD water walk, tried to loosen up hips
Pablo Medina
on Friday, July 06, 2012 at 05:37 am
Goid morning
22:29, 8 rounds 200 m + 11 dbd (50 lbs each plus 20 lbs vest)
JRS
on Friday, July 06, 2012 at 05:48 am
Strength + S&C
Strength:
12x2@240lbs EMOM=1min

S&C: 17:58 rx'd
*OUCH*
Brad Williams
on Friday, July 06, 2012 at 06:04 am
7/6/12 WOD
Great WOD demo by Jon!! It was super motivating and inspiring, something that will help me for my tri tomorrow. Squats- 95lbs, Circuit on treadmill and 30lb. DB's- 13:45 min. Coulda gone faster and heavier, but I didn't wanna overdue for tomorrow. Easy swim after. Good day before race tomorrow.
Pablo Medina
on Friday, July 06, 2012 at 06:26 am
Good morning
It seems I have a problem when I try to post from my iPhone...

22:29. Modification: 50 lbs each DBs + 20 lbs vest (I didn't have 60 lbs DBs)
Alan Pamayo
on Friday, July 06, 2012 at 06:28 am
3S Run
Run 5x400m
1:18
1:25
1:25
1:27
1:25
Ross
on Friday, July 06, 2012 at 06:31 am
WOD
DE 115lbs 12x2

S&C 22:06 as Rx'd
Rubens
on Friday, July 06, 2012 at 07:45 am
SS
I recently become fron a patellar injury..soft for now with my knee

TH: 5x1km 1:56 2:03 2:12(Front wind) 1:33 1:39 (tail wind)

FR: Strenthg BSquat 4x2x100lbs 4x2x121lbs

Tumilson MOD:

8rounds
1min Cycleops max effort
11(burpees+Deadlift barbell100lbs)
in 23m33s
JP
on Friday, July 06, 2012 at 08:28 am
3S Run
1:12
1:09
1:10
1:09
1:08
Jason dickenson
on Friday, July 06, 2012 at 08:32 am
Wod
Strength-12x2 back squats on 1:00 @ 160#

WOD-using 53# kettlebells. 14:17
Conor
on Friday, July 06, 2012 at 09:05 am
WOD
S&C = 12x2 @ 185lbs

WOD = 8 rounds for time of 200m sprint and 11 DBD - 25.34mins. great wod, looking forward to the big bike ride this evening in beautiful Vancouver.
Chris Biles
on Friday, July 06, 2012 at 09:34 am
WOD
DE- 190# 12x2 on the minute.

Tumilson- 14:14 with 53# KB.
Delfin Neves
on Friday, July 06, 2012 at 09:59 am
DE: 12x2 @ 225#

WOD: 21:40
Subbed 0:34 of running jump rope at high cadence for 200m run, I have nowhere to run. Rope was a length of cable, adapt & overcome.
Took till second round to get the hang of jumping into a good loading position & it wasn't real smooth until round 5.
Josh
on Friday, July 06, 2012 at 10:05 am
Row time trial
I'm entering a contest where rowing 1000m time trial plays a major part. Of course I would like to get as fast as possible on this. Would following the CFE WODs be the best way to do this?
katcflocal
on Friday, July 06, 2012 at 10:09 am
good luck on your tri tomorrow brad let us know how it goes! I've got 3 weeks before my 30 mile mountain bike race. its gonna be rad- loving cfe
Josh
on Friday, July 06, 2012 at 10:44 am
Tumilson
Did this at the firehouse (Idaho Falls)Weighted burpees change the game. sub'ed 200m run with stairs. Great hero WOD!
Alan Pamayo
on Friday, July 06, 2012 at 10:53 am
S&C WOD
DE Back Squat 12x2 @205 lbs (RX'd)

WOD w/ Barbell(I don't have DB's so used 120 lb BB and a box for my feet on the burpees ... box was same height as BB ... easier to use BB and higher off ground, but less stable with potential rolling)

18:13
katcflocal
on Friday, July 06, 2012 at 10:56 am
Wod
12*2 at 95 and tumilson at 20:15 45 lb d bells. Felt it in round 7 and 8
Taylor
on Friday, July 06, 2012 at 11:24 am
S/C WOD
Did the local box WOD today Joshie 3RFT 21 snatches r/l with 1pd kb 21 pull-ups.800m cashout. 25:06. Can't wait to hit up the CFE WOD from today on saturday.
Darrell
on Friday, July 06, 2012 at 12:49 pm
WOD
S&C:
135 lbs for squat
20:35 RX'd for Tumilson (quite humbling). Ran on rocks in the moonlight.

E:
5 x 500 m row: 2:03, 2:02, 2:02, 2:01, 2:01.
John Daniel
on Friday, July 06, 2012 at 04:27 pm
WOD
12 x 2 @ 170lbs

WOD as RXed

20:07
Charlie Douthwaite
on Friday, July 06, 2012 at 07:33 pm
DE @ 135#

S&C 16:30 RX'd
Jake Fisher
on Friday, July 06, 2012 at 11:10 pm
Daily Results
3S/RUN 4x400m w/ 1:00 REST
1:00 (Season PR), 1:01, 1:01, 1:04
>> Only 4 repeats bc Tumilson also has running ;) and bc it was 105'F w/ 115'F heat index & 70% humidity ... the pavement was 150'F ... I thought I was having a small heat stroke when I back inside the A/C after the intervals.

Waited about 30-mins before hitting the STRENGTH:

Back Squats (DE) w/ 95# on bar + 80# of bands >> 12 sets of 2 reps on 1:00, focus on dropping quick and "exploding out of the hole"

30 mins of Mobility/SMR then Tumilson...

Tumilson, Rx'd = 16:01
>> Held on to the DBs the entire time while doing burpee-DL; LEGIT! Probably my favorite Hero WOD next to Michael!
tony
on Saturday, July 07, 2012 at 05:41 am
"Tumilson"
Back squats 12x2 @ 155#;

"Tumilson" (scaled DBs @ 32#...did not release DBs during the burpees) T=20:54

Used std. DBs w/round plates so holding them throughout the burpees added difficulty to maintain stability
J├Ârund Rundhovde
on Sunday, July 08, 2012 at 07:42 am
Results
3s swim 10x50m on 1:30.
50 meters from 49-51s

Strength:
4 sets of 6 Jumping squats w 40kg due to many people waiting for the bar.

WOD
24kg (53lb) kettlebell, held on them the whole time. Run aproximatly 200m.
11:16
Christian
on Monday, July 30, 2012 at 05:12 am
Desert Report
12 x 2 @ 185lb on 1:00 _ Very Easy

115 Deg F (actual temp) w/ 62% Hum.
WOD: 16:00 w/ 55lb KB's

Rocking heat.
MJS
on Sunday, August 12, 2012 at 05:49 pm
Strength
Back squat 155lb
Comments are closed for this post.