W.O.D.: F Short Intervals Day 2 Week 3

CFE STRENGTH & CONDITIONING WOD:

On the minute for 10 minutes:

2 Deadlifts @ 50% of 1RM + accommodating resistance

Max rep Dead Hang Pull ups

Post deadlift loads + resistance and pull up reps to comments.

Note: After completing 2 deadlift reps, athlete will perform a max rep set of unbroken dead hang pull ups. Set is terminated when the athlete comes off the bar or the clock reaches the top of the minute, whichever comes first. Accommodating resistance load and type (bands/chains) are athlete's choice.


POWER SPEED ENDURANCE Pre-Order Raffle


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 before beginning the next sprint.

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!

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 before beginning the next sprint.

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!

Post sport and times to comments.


Erin Cafaro's CrossFit Training for the XXX London, England 2012 Summer Olympics


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Comments (23)

Dusty
on Tuesday, July 10, 2012 at 04:20 am
Too Slow for CFE?
Just did the run interval workout - I must be slow because the first couple of 100m intervals left me with 3-4 seconds rest before the next 30 second interval, but after about the 4th interval I was pretty much just running laps for the rest of the time, struggling to maintain 30 second 100m pace. Overall a good hard workout. Thanks B-Mack.
Alan Pamayo
on Tuesday, July 10, 2012 at 04:27 am
S&C WOD AND 3S Run
WOD @200lbs: 15,2,3,3,2,2,2,2,2,2

Run 6:00 - 19,19,19,20,21,21,22,22,23,22,23,23
Run 4:00 - 22,21,21,22,23,22,23,23
Run 2:00 - 20,20,21,21

Had to do both workouts back to back (10:00 rest between). Tight schedule today with work then driving to Colorado for training ... and some hiking!
Nick
on Tuesday, July 10, 2012 at 07:16 am
Sprints Confusion
Are we performing as many 100M sprints as possible in 30 sec, resting 30 sec for 6 min etc.? Please, could someone clear this one up for me?
Thanks!
Oscar Ek
on Tuesday, July 10, 2012 at 07:27 am
Todays workout
Morning workout:
Skilled based progression week 4
drills
4 x 90 s @ 100 bpm
1 x 6 min @ 94

Followed by 3S run: 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

Afternoon: Chelsea
12 min Rx, 18 minutes with ring row and Push-ups from knees
zman
on Tuesday, July 10, 2012 at 07:41 am
s&c
S&C as RX'd
DL 10x2 on the minute @ 185 + bands holding a 10kg kettlebell on each side DL TOTAL: 229lbs
Max effort pullups total of 10 rds: 72
Jake Fisher
on Tuesday, July 10, 2012 at 07:51 am
Off-Road Triathlon @ The Games?!
LEGIT!!! OMG! I had a dream about this... Dreams really do come true! :D
jmac
on Tuesday, July 10, 2012 at 07:54 am
RE: sprints confusion
Nick, no it isn't as many sprints as possible in 30s. Here's the description (noted above):

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!

If you run your first 100m in 22 seconds, you have 8 seconds before the clock hits 30 sec. You then go again. Repeat this until the clock hits 6 minutes. Then rest 3:00. Then do a 100m sprint every 30s for 4:00. Then rest 2:00. Then do a sprint every 30s for 2:00.

It's "every 30s on the 30s"
Jason dickenson
on Tuesday, July 10, 2012 at 08:51 am
Run and wod
Run at 5 am. Did all rounds RX. Fastest-15 slowest-18
One of the toughest run workouts I've done

WOD at 10
10 rounds-7,5,5,4,4,4,4,4,2,3
Oscar Ek
on Tuesday, July 10, 2012 at 08:54 am
Todays workout
Morning workout:
Skilled based progression week 4
drills
4 x 90 s @ 100 bpm
1 x 6 min @ 94

Followed by 3S run: 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

Afternoon: Chelsea
12 min Rx, 18 minutes with ring row and Push-ups from knees
tony
on Tuesday, July 10, 2012 at 11:04 am
S&C WoD
DLs @ 155# & pull-ups on the Gravitron w/assistance (12,8,6,5,5,5,4,5,5,5)
Chris Biles
on Tuesday, July 10, 2012 at 12:01 pm
SS Run/ WOD
16-27s All rounds done. Really wanted to stop in round 2. Sucked it up.

DL @ 190# plus standing on 1 inch band.
Pull ups- 13,4,3,4,4,4,3,4,4,4
Brian G
on Tuesday, July 10, 2012 at 12:16 pm
3S
S&C:
-Did the deadlifts with 50# DBs, tied 2 thick bands to them
-Pull-ups, modified a bunch of them, weak sauce but getting better

Endurance:
- Did the bike workout today. Did level 14 on a Keiser spin bike. Sprints were around 45 seconds. Stuck to the timeline.
styria69
on Tuesday, July 10, 2012 at 12:44 pm
SS-Run
6:00 min - 18.3, 18.7, 18.8, 20.6, 20.5, 20.7, 20.8, 21.4, 20.8, 21.5, 20.7, 21.9
4:00 min - 20.2, 19.6, 20.9, 21.5, 21.7, 21.3, 21.5, 21.4
2:00 min - 19.4, 20.2, 20.5, 21.5
Darrell
on Tuesday, July 10, 2012 at 12:48 pm
WODs
Did tomorrow bike WOD due to space constraints on a Lifetime Fitness bike. Will try to make up the run tomorrow.

Had to do the S&C immediately following due to time contraints:
DL - 145 lbs, Pull ups: 8,6,4,4,3,4,4,4,4,4. No chains. I forgot to pull them out.
Loni
on Tuesday, July 10, 2012 at 02:49 pm
Todays WOD
@ 225# 7,7,6,5,4,4,4,3,3,2

OUCH...
Brad Williams
on Tuesday, July 10, 2012 at 02:59 pm
7/11/12 WOD
Spin class this morning followed by tempo run on the treadmill. Wanted to get outside, but didn't want to take things back to lockeroom and stuff. Did 2x2 mile/2 rec. Int. 7:18, 7:23 pace. Strenght & conditioning this afternoon. 160lbs. for the Deadlifts and 4,4,4,5,5,5,4,3,3,3 Pull-Ups. Another good training day in.
JRS
on Tuesday, July 10, 2012 at 06:24 pm
S&C + SS Run
S&C:
DLs @ 250lbs
Pullups: 12,5,4,4,3,3,3,3,2,2
SS Run: all 19-22 sec
*that was rough; I was a sweaty mess after that one.
Kaitlin
on Tuesday, July 10, 2012 at 06:42 pm
RE: Too Slow for CFE?
Dusty-- Scale the distance to 75 or 50m. You should have rest between each repeat. 100m maybe a distance or time domain that needs some work.
It may have been a higher intensity level on a 30 second interval than you have done before.
tony
on Tuesday, July 10, 2012 at 06:46 pm
CFE WoD
This is one of the toughest running WoDs I've done - held intervals between 0:22 - 0:24 seconds.
Jake Fisher
on Tuesday, July 10, 2012 at 07:22 pm
Daily Results
Total lame sauce that I didn't get to do the 3S/RUN today. I was really looking forward to that...

Ended up leaving work over lunch to get the WOD in, figured I'd have 3+ hrs and I'd be back at the box to do the run later. Instead, I coached an athlete that I'm developing... Lost any time for myself. And here I am at work, after 13 hrs... Ugh!

One more day and then I head to CA!! Judging the Games, and cannot wait to chill with my extended family!

WOD Rx'd = 54 Pullups
195# + 100# of chains for DL
PU: 8,6,6,5,5,6,5,4,4,5
Rubens
on Wednesday, July 11, 2012 at 07:54 am
DL+DH Pullups S&C
Yesterday secod training in the afternoon,

a)DROM x5min
b)21-15-9 (Pushups, situps, BB Good mornings and BB Squats)
c)In A min. 2 Deadlift y Dead Hang Pullups first 5min DL with 50kg y resitband,DH Pullups 8,6,5,6,5 then last 5min DL 70kg resistband 5,4,5,4,5 DH Pullups.
J├Ârund Rundhovde
on Wednesday, July 11, 2012 at 10:46 am
3s Run & wod
Run as rxd
6 min, runs from 18-22s
4 min, runs from 20-22s
2 min, runs from 23-19s

WOD
Did this straight after mondays wod (10:39)
Thought it would be ok, but could just do first 6 rounds.
60kg DL, PU: 10, 8, 7, 4, 3, 5
MJS
on Wednesday, August 15, 2012 at 06:32 pm
S&C
55 pullups. 185lb DL
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