W.O.D.: F Short Intervals Day 1 Week 3

STRENGTH:

ME: Push Press

Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

10 Handstand Push ups

12 Front Squats, 95/65 pounds

15 KB Swings, 1.5/1 pood

Post time to comments.


ENDURANCE WOD:

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30

Bike (TUE): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

C2 Row (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 6:00 of 25m sprints on 0:30, rest 3:00, 4:00 of 25m sprints on 0:30, rest 2:00, 2:00 of 25m sprints on 0:30

Bike (WED): 6:00 of 400m sprints on 1:00, rest 3:00, 4:00 of 400m sprints on 1:00, rest 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.

Post sport and times to comments.


CrossFit Love Endurance hosts the CrossFit Endurance Seminar August 18-19, 2012


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Comments (36)

Alan Pamayo
on Monday, July 09, 2012 at 04:38 am
S&C WOD
ME Push Press: 135(2), 155(2), 175(2), 195(2), 215(1)

WOD: 4:59 (used 1" band on HSPU's and went "head to floor" ... otherwise RX'd)
SteveK
on Monday, July 09, 2012 at 07:08 am
Quest for Coaches
Max Effort days - I watched the video the other day and it said generally ME days are 3 rep max. Basically is it up to the athlete to decided between a 5/3/1 for that exercise on that day?

Also - I'm a general crossfitter looking to improve on the endurance side but not necessarily going to do a longer event. Any issue with scaling up loads on the S&C WODs? For instance on today's WOD I can generally front squat a set of 10 @ 135# unbroken so feels like that would be a more appropriate weight.

Thanks in advance!
Kaitlin
on Monday, July 09, 2012 at 08:03 am
RE: Quest for Coaches
SteveK -- from the FAQ a little more on ME days: ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t. To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set. The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient way and improve motor coordination (your body’s “wiring” for using muscle). During max effort we are primarily training muscles rather than movement. I will clarify. The purpose of an agility ladder is training a movement. Heavy squat is for training muscles. (Synergy Athletics)
When there are weights prescribed it is going after certain physiological stimuli. If you need to scale the weight back do so. If the weight is light work on speed and moving faster through the reps while maintaining proper form/technique.
JRS
on Monday, July 09, 2012 at 08:33 am
silly queation
Couldn't find an answer in the legend;
When term "KB Swings" are rx'd on CFE, Are you referring to the Russian Swing or the Overhead swing?
Jason dickenson
on Monday, July 09, 2012 at 10:28 am
Wod
Push press
2-2-2-2-1
155-165-175-185-190 PR

WOD-10:33
Rubens
on Monday, July 09, 2012 at 10:36 am
S&C
DROM 5min a)3x15(Pushups,situps,good mornings y squats w/barbell 20kg

b)ME Pushpress 10x1(20kg), 3x2(30kg), 5x5(40kg)

c)Wod1 (6,8,10)rep
1)Handstand Push Ups with support on high chair2)
Kipping Pull Ups
3)Dips (heels on chair)

Wod2 5 rounds

10 Handstand Push ups (with suportt on high chair)
12 Front Squats 20kg
15 KB American Swings 12kg
zman
on Monday, July 09, 2012 at 10:59 am
strength & s&c
Strength:
Push press ME
95
135
155
165
170
175
180

S&C: RX
7:00
SteveK
on Monday, July 09, 2012 at 11:04 am
WOD
Thanks Kaitlin. I'll have to watch the video from Wed again, I thought it mentioned 3RM as the targeted lift but I may have heard it wrong.

ME - 190x3, 5#pr.
S&C WOD - 13:00. Sub 40# db press for HSUP, scaled to 135#/2 Pood.
Jorge
on Monday, July 09, 2012 at 11:22 am
Wod
Kettlebell swing
elm
on Monday, July 09, 2012 at 12:17 pm
Can someone please explain this?

"6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30"
Chris Biles
on Monday, July 09, 2012 at 12:32 pm
WOD
ME Push Press- 155(2), 165(2), 175(2), 185(2), 195(0)

S&C- 8:56 Rx'd
Kaitlin
on Monday, July 09, 2012 at 12:34 pm
RE: Can someone please explain this?
For 6:00 minutes you do 100m sprints on a :30 interval. Recover 3 minutes 4:00 of 100m sprints on a :30 interval. Recover 2:00 2:00 of 100m sprint on :30 interval. You will do 2 100m sprints for each 1:00 on the time.
Brad Williams
on Monday, July 09, 2012 at 12:46 pm
7/9/12 WOD
Interval swim this morning. 6 min. Int done on 40 sec.- 25-27 Avg. Time. 4 min. Int done on 35 sec. 25-26 Avg. Time. 2 min. Int done on 35 sec. 25-36 Avg. Time. That was one of the hardest swim sets I've done in a while. Strength & conditioning a couple hours later. Did the Gymnastics WOD for the strength work today. Circuit- Feet on Swiss Ball because I couldn't find an open wall for Handstand Push-Ups- 4:41 min. Good training day today.
Dane
on Monday, July 09, 2012 at 12:50 pm
WOD
ME-235x3
WOD-6:30
Darrell
on Monday, July 09, 2012 at 12:58 pm
WODs
elm: For six minutes do a 100 m sprint every 30 seconds. For example, start your clock and run 100 m, once your clock hits 30 seconds, run another 100 m, stop until it hits one minute and go again. Your rest is the difference between 30 seconds and the time it takes for the sprint. You should do 12 sprints this way. After that, rest three minutes and repeat, only this time for 4 minutes, etc.

E:
Did the row WOD, not sure if there is a way to score it, but it was certainly a smoker.

S&C:
ME: 115 (2), 135 (2), 145 (2), 150 (2)
Metcon: 11:32 Did HSPU off a box about waste high.
Brian G
on Monday, July 09, 2012 at 01:05 pm
3S
Strength: Did push press 5x2 with 50#DBs and bands (it's all the equipment I had)

WOD: 9:30 with HSPU on bench, 2x40lb DBs for front squats, 1x40lb DB for swings

Endurance: did the run today. Made all 100m sprints in the 22-24 second range.
Royal141
on Monday, July 09, 2012 at 01:33 pm
First ever CFE WOD
ME: Push Press (155lb 3/3/2/2/3)

WOD: 5:03!
Royal141
on Monday, July 09, 2012 at 01:34 pm
First ever CFE WOD
ME: Push Press (155lb 3/3/2/2/3)

WOD: 5:03!
Pon
on Monday, July 09, 2012 at 02:04 pm
Elm
This workout consists of 3 sets: 6:00, 4:00 and 2:00. Using running as an example, the athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20seconds then the athlete will have 10seconds of rest.

So for 6 minutes nonstop, every 30 seconds run 100m. If you finish 100m in 20seconds then you have 10 seconds before doing it again. You'll be running a total of 12 sets of 100m runs every 30 seconds. After 6 minutes of that, rest 3 minutes. Then do 4 minutes of 100m runs, rest 2 minutes, and then 2 minutes...done!
Bob O
on Monday, July 09, 2012 at 02:24 pm
WOD
Push press: 80-95-105-120-135.
WOD: 6:00 as rx'd.

Anyone got any idea why whenever I perform push press and similar exercises, even if I use the 40 lbs bar alone I keep on getting severe pain in both shoulders-a tear like feeling-even after some mobility wod drills, strecth and warmup; however when I do push-ups, ring dips, handstand push ups or bench press there is no such discomfort.

Thanks
DN
on Monday, July 09, 2012 at 02:32 pm
explain to elm
For the assigned time you perform a 100m sprint every 30 seconds, then you rest the assigned time. So in the 6 minute round you will perform 12 sprints.
jmac
on Monday, July 09, 2012 at 02:34 pm
RE: Bob O
Bob, sounds like you have some impingement or some sort of other "junk" happening with your shoulders. Only "some" mobility work may not be enough - you may have to really spend some time addressing it, especially if it's happening on the push press specifically (and not everything else).

Beyond that, have a coach look at your form and maybe get your shoulders checked out.
Kaitlin
on Monday, July 09, 2012 at 02:39 pm
RE:Wod
Bob-- You may have the symptom at your shoulder, but that may not be where the issue lies. It could be up/down stream of the problem. It could be positioning/technique with the push press, you could be pushing the bar forward some,you could be overextended at the hip. You may need to have your shoulder looked at to find the answer.
Bob O
on Monday, July 09, 2012 at 03:00 pm
Thanks Kaitlin and jmac for the suggestions! Cheers
Kaitlin
on Monday, July 09, 2012 at 03:21 pm
RE:WOD
Bob-- The MWOD post today-- Clear the T-Spine, Now We Can Start Talking Shoulders. http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders.html
Van
on Monday, July 09, 2012 at 04:45 pm
WOD
ME: 95x5 135x3 155x2 165(F)

WOD: 6:35 as RX'd

Bob -- I have similar issues. Several great posts for shoulder mobility on MWOD. Also Martone has a post in the Journal on the KB Arm Bar. That has been helping me get the shoulder functioning again.
Richard
on Monday, July 09, 2012 at 05:36 pm
WOD
I only had a 1pd kettlebell to work with today, so I skipped the ME, and did 3 rounds of pushups, goblet squats, and swings. 9:13.
Chad Brinkley
on Monday, July 09, 2012 at 06:01 pm
Run WOD
I did the three sport Run WOD this evening:
800 Warm Up + Drills; 6 Minutes of 100 Meter Sprints on :30, 3:00 Rest, 4 minutes of 100 Meter Sprints on :30, 2:00 Rest, 2 Minutes of 100 Meter Sprints on :30 (Intervals were consistently 19-21 Seconds). 800 Cool Down + Mobility.

I did the local S&C WOD this morning: For time...
10 Burpee Box Jumps @24"
20 Push Press @115
30 Ring Rows
40 Back Squats @115
50 Sit Ups
60 Jump over PVC Pipe (Forward =1, Backward =2)
50 Sit Ups
40 Back Squats @115
30 Ring Rows
20 Push Press @115
10 Burpee Box Jumps @24"

22:28 RX. Major accomplishment for me today was doing both sets of Back Squats unbroken. The Push Press really slowed me down...
JRS
on Monday, July 09, 2012 at 06:21 pm
Strength + S&C
Push press: 3rm-205lbs

S&C: 8:14 as rxd.
HSPUs get me everytime
tony
on Monday, July 09, 2012 at 06:23 pm
S&C WoD result
Push Press (3RM) 115-125-135-145-155

Scaled HSPUs w/knees on bench, KB Swings @ 55# KB - T=6:03
bso
on Monday, July 09, 2012 at 07:34 pm
S&C
Push Press: 90kg
Jake Fisher
on Monday, July 09, 2012 at 08:16 pm
Daily Results + Saturday's Results
A lot going on in our community here in Lincoln & Omaha, NE. Between CF-Lincoln & CF-Omaha, we are sending 3 individual Games athletes to Carson. Yesterday we held a 3-WOD fundraiser competition -- we were able to raise $800 for each athlete going to the Games. I was asked to judge (as I judged Regionals this year, and will be judging the Games this week :D -- Not a whole lot of sleep this weekend ;( I'm trying to make up for it though...

SATURDAY'S TRAINING
3S/SWIM 10x50m on 1:30 (open water) = 0:28 (Season PR!)
0:34, 33, 34, 32, 32, 30, 30, 28, 29, 30

Then did the GYM WOD for Quality. So no time to report ;) Good stuff!

TODAY'S RESULTS
No 3S/SWIM today, only slept about 3.5 hrs Saturday into Sunday, so I made up some sleep this morning.

STR: Push Press (ME) = 165# +5# Life PR and officially surpassed my body weight!
>> 95(6),95(4),115(3),135(2),155,165(PR!)

WOD Rx'd = 10:19
>> Wrists were screaming on HSPU & FS, couldn't go unbroken on either movements; KBS unbroken all the way; strict HSPU. I'm seriously thinking about wrist surgery -- my wrist ROM has gone to shit since starting CrossFit, it's ridiculous and no SMR/mobility seems to help at all. Always vomit-inducing pain when wrist is extended backward.
Charlie Douthwaite
on Monday, July 09, 2012 at 09:53 pm
Push Press 3RM 170#, 15# PR!!

WOD RX'd 4:30
ManfredM
on Wednesday, July 11, 2012 at 07:23 am
Belated WOD Post
Push Press: 155

WOD: 6:07

Swim: Scaled to 25m on 1:00 after finding I couldn't hang at the :30 mark. In hindsight, should have scaled to :45.
Jörund Rundhovde
on Wednesday, July 11, 2012 at 10:38 am
3s swim & wod
First 6 min swims was ranging from 20-27s, next 4 min 22-26, last 2 min from 22-25. Really need to improve on them. Though on end.
Loved this.

Did the WOD tuesday instead.
Pus press on 110lb, 50kg
WOD as Rx:
10:39
CFRefinery
on Thursday, July 12, 2012 at 10:11 pm
S/S Run
All sprints stayed between 0:19 and 0:22
Comments are closed for this post.