W.O.D.: F Short Intervals Mid Week 3

STRENGTH:

ME: Power Clean

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 7:00 of:

3 Power Cleans, 135/95 pounds

6 Push ups

9 Air Squats

Post rounds 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 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.


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Comments (31)

Kalian Osborn
on Tuesday, July 10, 2012 at 07:05 pm
Sneaky Hard
The endurance WOD was a lot harder than I anticipated. Should have gone slower on the first 6:00 of 100m. Barely finished the last 2:00 round.
Pedro Brás
on Wednesday, July 11, 2012 at 12:28 am
Brutal
The endurance Wod was brutal. Simply great... The first 6:00 was really hard. After 3:00 the time for 100m was 25/27sec. Just stop and go again.
Royal141
on Wednesday, July 11, 2012 at 03:36 am
Loving this!
Did the Strength and conditioning WOD this morning.

Took it easy on the ME: as haven't done cleans in a long time, worked with 155lb. Found my wrists we're sore before anything else hence not upping the weight!

Did the WOD as Rx, 9 rounds completed.
Rubens
on Wednesday, July 11, 2012 at 07:29 am
S&C
Today

a)20min in the cycleops trainer 65%, then

b)DROM, and 3x15(Pushups, situps, Good Morning 20kg and squats 20kg)

c)ME 1x10 Barbell only; 2x5 each hand Barbell one hang power clean ; 3x5 40kg and 1x1 50kg..

d)WOD, with PC with 40kg I did 7 rounds exactly..
Savage
on Wednesday, July 11, 2012 at 08:45 am
S&C WOD
as RXd 9 rounds. what a suck fest.
Loni
on Wednesday, July 11, 2012 at 10:37 am
S&C WOD
As RXd: 9 rounds + 2 snatches. Good stuff
SteveK
on Wednesday, July 11, 2012 at 11:05 am
S&C WOD
ME: 215#x3 (5#PR), 235#x1 (10#PR). Giddyup!

S&C: RX 10 Rounds
Brian G
on Wednesday, July 11, 2012 at 11:23 am
3S
Power Cleans: 135, 145, 155, 165

S&C: 5 rounds complete plus 2 more PU sets and 1 more squat set

Endurance: 200m warm-up then I did the swim. First few 25m were in the 19-21 second range. Towards the end it was around 26 seconds.
bso
on Wednesday, July 11, 2012 at 11:34 am
S&C
102.5 kg power clean... 10# less than best
Delfin Neves
on Wednesday, July 11, 2012 at 11:50 am
Rx'd: 9 rounds
Brad Williams
on Wednesday, July 11, 2012 at 11:58 am
7/11/12 WOD
Intervals on the bike this morning. Did them on the trainer and kept the ratio to 40/20 rec. Interval run after. 6 min. Interval set- 19-21 seconds.
4 min. Interval set- 20-22 seconds. 2 min. Interval set- 22-23 seconds. Last part of the 6 min. and all of 4 and 2 min. sets felt like stop and go. Did Monday's and today's strength set. Push Press 115lbs./5 sets/3 reps. Power Clean 100lbs./5 sets/5 reps. Going for a group ride with some friends tomorrow so that should be pretty fun. Enjoy the TDF and Crossfit games everyone.
Tomas
on Wednesday, July 11, 2012 at 12:24 pm
S&C
Strenght: 50kg x3 - 60kg x3 - 65kg x3 Fail - 65kg x3Fail. Stopped at 60kg (135pounds)
60kg was my former 1RM so doing it for 3reps made me satisfied:)

WOD: 11 rounds + 2 reps of PC. with 45kg (99 pounds)
zman
on Wednesday, July 11, 2012 at 12:26 pm
strength & s&c
ME power clean
Wrist was really hurting from front squats so I went light.
135x2
155x2
175x2
195x1

S&C as RX'd
10 rounds + power cleans & pushups!!
My damn lungs are still burning from that mother!!
Jason dickenson
on Wednesday, July 11, 2012 at 01:39 pm
Strength and wod
ME clean
166-186-195F-195-205F
195 new PR

S&C WOD-RX-11 rounds
Chad Brinkley
on Wednesday, July 11, 2012 at 03:58 pm
swim WOD
Travelling this week. No access to a bike and the hotel pool is not built for lap swimming. Improvising as best I can given the circumstances. I did the 3 sport swim wod yesterday: 16:00 warm up; 6:00 of 25 sprints on 0:30, 3:00 rest, 4:00 of 25 sprints on 0:30, 2:00 rest, 2:00 of 25 sprints on 0:30, 8:00 cool down + mobility. Intervals were 19 - 21 seconds.

This morning I visited Crossfit Inception and did their s&c wod. GRACE scaled 30 power cleans @115. Time was a new pr at 4:38. I think I am almost ready to try it RX. Many thanks to Crossfit Inception for their awesome hospitality.
Jake Fisher
on Wednesday, July 11, 2012 at 04:56 pm
Daily Results... Then off to The Games!
Hey Friends :)

3S/RUN - "100m Death Sprints" Rx'd
6:00 = 0:15,17,17,17,16,16,16,17,17,18,17,17
4:00 = 0:15,18,16,17,16,17,16,16
2:00 = 0:15,16,16,17

15:00 of SMR/mobility

STR: Power Cleans (ME) = 185 PR!
135(4),155(3),170(1),175,185 +10# PR
>> a bit rushed for time, as I was trying the athlete I'm developing and I had to rush things bc I need to pack for my 5am departure to LAX for the The Games! I'm judging! It's gonna be LEGIT! Plus, 14 friends from our box are going--STELLAR!

Subbed our CFL WOD today, bc it was similar and scaled to 65% 1RM Power Clean...

7 RFT of:
3 Clean 205/145
4 HSPU
= 3:19 used 135# Power Clean

And DONE! Packing. If you see me in Cali, say Hello!
tony
on Wednesday, July 11, 2012 at 05:50 pm
S&C WoD +
Power Cleans (5x2) 135-145-155-165-175-180f

WoD as RX'd = 9 rounds + 2 Power Cleans

Did a 3.5 mile group trail run later on hilly single track (T=39:44).
Chris Biles
on Wednesday, July 11, 2012 at 05:52 pm
WOD
Power Clean 1-1-1-1-1-1-1
195-205-215(f)-215(f)-220(f)-220(f)-220(f) Really just a fun day of pulling stuff off the ground! (said sarcastically)

S&C 14 +3 power cleans Rx'd
I think this is one of my faves!
JRS
on Wednesday, July 11, 2012 at 05:55 pm
Strength + S&C
Strength:
Power Cleans: 3RM=225lbs

S&C: 11rds as rx'd
*Energy was really low; I'm in day 5 of my 7 day cleanse/detox which probably explains why. Can't wait till I'm done
Brett Dean
on Wednesday, July 11, 2012 at 07:37 pm
Strength + S&C
Strength: 1-1-1-1-1
Results: 135-145-155-165-175(PR-1RM)

S&C: Power Cleans, 115 pounds
Results: 9 rounds plus 1 PC

- Next time I'll make the jump to 135 pounds!
ManfredM
on Thursday, July 12, 2012 at 07:43 am
Final WODS Before VM 70.3
Power Clean ME: 135-145-155-165-175

S&C: 7 + 1/3 rounds

Off to my first 70.3 this weekend. First priority is to cross the finish line in one piece...and feeling pretty good about my chances to do so. CFE has been a great prep the last several months.
zman
on Thursday, July 12, 2012 at 12:07 pm
@ jake fisher
Hey Jake, noticed your comment couple days back about your wrists and wanted to address for everyones benefit. Do you ever use dumbells or handles as opposed to regular handstand pushups? Sounds like you experience extreme pain when wrists are fully compressed? if you switch to some type of wrist wrap until you get stronger during lifts and modify movements that cause pain you might lose the pain eventually. Front squats bb always kill my wrists, I prefer KB all the way
Jörund Rundhovde
on Thursday, July 12, 2012 at 01:08 pm
WOD results
Missread and did clean and jerk. Stopped at 50kg (110lb) because of an ancle that is still at restricted ROM and some pain.
WOD
Same missread did Clean and jerk with 50kg 6rnd minus 2 squats
Brett Woodward
on Thursday, July 12, 2012 at 01:13 pm
S&C and Endurance
S&C 10 rounds RX

Rowing 100s: this was difficult to do using a rower's computer, but I generally had 8-11 seconds recovery between the :30s.
Matt in Ethiopia
on Friday, July 13, 2012 at 03:29 am
S&C
Power cleans
82.5 kgs
181.5 lbs

As rxd
7 rounds.
Chad
on Friday, July 13, 2012 at 06:21 am
ME: 90#
S&C: (scaled PC to 70#) 8.3 rounds
Daniel Muotka
on Tuesday, July 17, 2012 at 07:57 am
Run endurance
Damn!
About to do this WOD now. Looks like doing 3 x Tabata.
Daniel Muotka
on Tuesday, July 17, 2012 at 01:31 pm
Run endurance
Damn!
About to do this WOD now. Looks like doing 3 x Tabata.
Christian
on Saturday, August 04, 2012 at 01:52 am
Late Report
SWOD: 165 x 3, 175 x 3, 185 x 3, 205F = 185 x 3 = I need a lot of help with my form...

S&C WOD: 11 Rounds + 2 Power Cleans (As Prescribed)
MJS
on Sunday, August 19, 2012 at 06:09 am
S&C
8 rounds. Used 40 lb dumbells for cleans. Did 10 pushups and 10 squats each round. Ran 2.72 miles
MJS
on Tuesday, August 21, 2012 at 09:39 am
Power Clean
155lb max effort
Comments are closed for this post.