W.O.D.: F L-INT Mid Week 6

Wednesday, August 01, 2012 • EnduranceDE

STRENGTH:

DE: Barbell Row 10-12 sets of 2-3 reps on 1:15

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 10:00 of:

5 Pull-ups

10 Push-ups

15 Air Squats

Use a 10-20 pound vest. 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): 8 x 100m TT, rest 2:00

Bike (TUE): 6 x 2M TT, spin/rest 4:00

Run (TUE): 3 x 1M TT, rest 4:00

C2 Row (TUE): 3 x 1500m TT, rest 4:00

Ruck (TUE): 3 x 1M TT with 45# ruck/vest, rest 4:00

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): With 10lbs vest/weight or drag, 3 x (50m/y + 100m/y + 200m/y)

Bike (WED): With 30lbs vest, 3 x (1/2M + 1M + 2M)

Note: For swim/bike, rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Run (TUE): 10 x 100m, rest 0:45, hold splits within 2-3 seconds

Post sport and times to comments.



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Comments (53)

Kevin K.
on Tuesday, July 31, 2012 at 09:25 pm
Thanks CFE!
I just wanted to thank everyone at CFE for a great fitness program. I am a 19 y/o triathlete and I did several triathlons 2 years ago with tons of training and was only decent. I picked the sport back up this summer after my first year of college and used CFE main site workouts exclusively for just 2 months. This past weekend I did my first race and had my fastest swim and bike times ever in an event or in training and my run was pretty good too. I won my age group by 8 minutes and placed higher in the overall than I ever have before (33 out of 300). This was a huge validation of CFE's ability to improve my speed and strength.
Vats
on Wednesday, August 01, 2012 at 12:18 am
Conditioning wod
Amrap in 10' in a 10 kg vest (22 lbs) of
5 pull ups
10 push ups
15 squats
12 rounds+5
Dom Green
on Wednesday, August 01, 2012 at 04:56 am
Weights vest and cycling
Hey all,
Probably a noob question but how does the weights vest benefit cycling? Is it just down to the added weight forcing you to move push harder?

Also great to hear Brian is down at Thames CrossFit whilst in London, will hopefully bump into him during a WOD.
Kaitlin
on Wednesday, August 01, 2012 at 05:45 am
RE:Thanks CFE!
Kevin-- Great to hear of your performance improvements. Thanks for sharing. Send in any good action shots you have from your race.
Alan Pamayo
on Wednesday, August 01, 2012 at 06:25 am
3S Run
Run 10 x 100m:
17,18,17,17,16,16,17,17,16,15
Jason dickenson
on Wednesday, August 01, 2012 at 06:27 am
Strength and wod
Barbell row 12x2 @120#

WOD-RX with 20# vest
7 rounds + 7 pushups
Jim McKnight
on Wednesday, August 01, 2012 at 06:52 am
Strength and S&C WOD (local box)
Rounds for time of:
10 Front Squat, Push Press, Thruster at 95lbs descending by two each round
AND
2 DU's, 2 Pull Ups, 2 Burpees Ascending each round to 10

13:57
Brad Williams
on Wednesday, August 01, 2012 at 07:02 am
8/1/12 WOD
Interval bike this morning. Didn't wear my 20lb. vest but I used my 'cross bike on the road which is heavier than my tri bike.
#1- 1:24,2:43,5:37.
#2- 1:30,3:02,5:47.
#3- 1:22,2:32,5:38. @ mile run after- 14:50 min. Really pleased with "brick" today considering all I did yesterday and not using my inhaler. Feel a lot better about myself. No S&C today, will get that tomorrow.
Aaron
on Wednesday, August 01, 2012 at 07:27 am
weight vest
Hey Dom, I think the weight vest is only intended to be used on the strength and conditioning WOD (10:00 amrap).
Toddles
on Wednesday, August 01, 2012 at 07:29 am
Conditioning WOD
Hey all,

Getting back on the CFE train here and I am training CFE out of Crossfit Wilmette. I appreciate all the information on the site and I think I have the program nailed down now.

This morning I did the CFW strength WOD:
Deadlift: 1-10-1-20-1-30
315 #'s on the Singles, then 225# for 10, 160# for 20, 160# for 30

CFE WOD: 10 minutes: 10 rounds +7

Can anyone clarify for me what kind of numbers CFE is looking for out of its athletes on the strength and conditioning WOD, especially on a met con workout such as todays? I would appreciate the insight.
Kieran
on Wednesday, August 01, 2012 at 07:58 am
WBW
I don't formally think of it as training vs. testing. I think about maximizing effort without over training. It goes hand in hand with volume.

There's a huge difference between 95 and 100% effort and the recovery needed. I couldn't keep up 10+ WODs/week at 100% effort. The way I see it, if I can't maintain 90% speed, volume is too high, and I adjust my programming accordingly. I try to pace most wods at 95% but go all out for Sunday TTs & Wednesday S&C WODs knowing Thurs. is a full rest day. The other benefit of holding back just a little bit is added focus on improving form.
Aaron
on Wednesday, August 01, 2012 at 08:22 am
weight vest
Hey Dom, I think the weight vest is only intended to be used on the strength and conditioning WOD (10:00 amrap).
Kaitlin
on Wednesday, August 01, 2012 at 09:10 am
RE:weight vest
Aaron-- The weight vest is used on the multi sport endurance wod as well.
Alan Pamayo
on Wednesday, August 01, 2012 at 10:01 am
S&C WOD
DE BB Row 10x3 @125 lbs

WOD RX'd w/ 20 lb weight vest:
7 Rounds + 4 Push Ups
DJ
on Wednesday, August 01, 2012 at 11:09 am
Barbell Rows
Has anybody compared Barbell Rows in reference to a Yates Row and a Barbell Row described in the Strong Lifts article that pops up when you Google 'Barbell Rows'?
Grant
on Wednesday, August 01, 2012 at 11:13 am
Ruckin
Row- 12 sets of 3 reps at 165 and 1 set of 2 reps @ 215
WOD- 15min AMRAP with 20lbs vest
15 rds completed
Van
on Wednesday, August 01, 2012 at 12:40 pm
WOD
DE: 12x3 @ 155.

S&C: 10rounds + 4 air squats.

Lots of Mobility work after.
Darrell
on Wednesday, August 01, 2012 at 12:48 pm
S and C
95lbs for barbell rows, 3 reps, 12 sets

Then, 5, 10, 15 with 40 or so lbs. vest, 7 rounds + 5 pull ups, 10 push ups.
Van
on Wednesday, August 01, 2012 at 01:35 pm
WOD
DE: 12x3 @ 155.

S&C: 10rounds + 4 air squats.

Lots of Mobility work after.
Ross
on Wednesday, August 01, 2012 at 02:18 pm
Wod
Barbell row 10x3 @ 135 lbs.

S&C without a vest. 12 rounds + 15 reps.
Brad Williams
on Wednesday, August 01, 2012 at 02:42 pm
8/1/12 Whiteboard Wednesday
Just watched the WBW and it put things into perspective for me. I think I try to compete so much with times, WODS, etc. that when it is time to race for real I don't have anything there mentally because I've used it all up. Great information there, really thankful this one was made.
Bob Ortiz
on Wednesday, August 01, 2012 at 03:28 pm
WOD
Greetings CFE'ters

@Kevin K great to hear those results bud. I've hade races the last two weekends, 10k and 5k, with rather impressive times for myself--no where near elites-. 10k time 45 min 5k 20:00 I am impressed with the results and the fact that I achieved those times after 2 months of strict CFE. I finished 368/1467 for the 10k and 16/167 for my age group in the 5k, 37/469 overall male. Personally I am contempt with the results so far considering that I run only 3 times per week as rx'd here. Both races I managed to maintain my HRM within 80-90% which tells me that my anaerobic threshold has increased, previously I could only maintain the range during 3-5 max or during tabata work. Overall my running feels great.

I've been slowly getting more people to drink the CFE Kool Aid at my local box in Ecuador but as BMac says CFE isn't meant for everyone, it takes people like you and me who are willing to go beyond 100% day in and day out.

Thanks to the entire CFE Team and those who comment on a regular basis. I can't deny that seeing some ridiculously fast times posted made me want to try harder.

Today's WOD:
Barbell Rows 10 sets @ 135lbs

S&C: 10 rounds+3 pull ups
Since I had no weighted vest, I had to improvise with a kettlebell for pullups, a bumper plate for pushups + airsquats.
tony
on Wednesday, August 01, 2012 at 05:27 pm
Run Wod
3x1M TT (4:00 rest) 7:45, 7:41, 7:45 - hilly loop/need to push harder on a time trial effort

Did the same workout on 6/5 and improved over :30 on each interval from last time. I think the CFE program is working.
Keevin Galbraith
on Wednesday, August 01, 2012 at 05:43 pm
8/1/12
BB Row: 10 sets x 3 Reps increased from 135 to 175.

10 Min WOD: 8 rounds with #25 vest.
Bryan
on Wednesday, August 01, 2012 at 06:10 pm
WOD Results
SWOD: 10x3 on 1:00 at 135#

S&C: 20# vest, 9 rounds + 5 pullups
Jonathan Offen
on Wednesday, August 01, 2012 at 06:12 pm
Strength: 12 sets, 3 reps: 115 pounds
AMRAP: 8 rounds + 1 pullup
JRS
on Wednesday, August 01, 2012 at 06:38 pm
Strength and S/C
Strength
12x3@185lbs
S/C: as rxd
10rds+3 pullups with Titin Tech weighted shirt
Chad Brinkley
on Wednesday, August 01, 2012 at 06:43 pm
Bike WOD
I did the three sport Bike WOD this afternoon. I did not have access to a weight vest today so I had to do without. Probably just as well... this has been a heavy week for me and I am worn down. 3:00 Warm Up (High Cadence Spinning). 3 x [1/2 mile, 1 Mile, 2 Mile] with 1:1 Work/Rest (intervals were 1:22/2:44/5:33/1:23/2:47/5:34/1:23/2:48/5:33); 3:00 Cool Down (High Cadence Spinning)

This morning, I did the local S&C WOD:
Strength: 5x3 Thruster (95, 105, 115, 125, 135)
Conditioning: 15 minute AMRAP of Row 300, 30 Push Ups, 30 Wallballs @20 LB to 10'. 3 Rounds + 16 Push Ups.

Looking forward to a full rest day on THR.
Jake Fisher
on Wednesday, August 01, 2012 at 06:58 pm
Daily Results
3S/Run 10 x 100m w/ 0:45 rest
13,12,11(PR!),12,12,13,11,13,10(PR!!!),12

Barbell Row (DE) 145#
2 on 1:15 for 10 sets

10:00 Cindy = 15 Rounds, stopped w/ 16 secs remaining

I don't where that 10 sec 100m sprint came from, but it felt amazing & I put a little bounce in my step... Turned a few heads at the box as well.
Delfin Neves
on Wednesday, August 01, 2012 at 06:59 pm
DE barbell rows, slightly bent over. 10x3 @ 95#

While I like a woman with some meat on her I prefer Cindy long & lean.
9 rounds + 4 pushups w/ 20# vest.
Rhett
on Wednesday, August 01, 2012 at 07:18 pm
WOD
Day 2: Getting a feel for where I'm at....

Barbell row: 6x3 @ 115, 4x3 @ 125, 2x3 @ 135

S&C: 8 rounds +5 pullups, 10 pushups
alfonzo
on Wednesday, August 01, 2012 at 07:20 pm
1 AUG 12
8 rounds plus 4 pull ups with 15.6lbs vest
bsimon
on Wednesday, August 01, 2012 at 08:36 pm
weighted biking
Why wear a weight vest while biking? Try it and find out.

Most of my bike workouts are part of a commute, which means I'm wearing a messenger bag full of clothes & whatnot, totaling something under 20 lbs. Riding without it is faster.
Van
on Thursday, August 02, 2012 at 07:19 am
WOD
DE: 12x3 @ 155.

S&C: 10rounds + 4 air squats.

Lots of Mobility work after.
The ardvark
on Thursday, August 02, 2012 at 12:09 pm
Jake F
Am I the only one who noticed the olympic caliber 100m time? On the 9th try with only 45 seconds between tries? Seriously...when does it end
Laszlo/150#/5'8"/36y
on Thursday, August 02, 2012 at 04:09 pm
12# backpack (6 quart-sized bottles of H2O): 7 rounds + 5 p/u.

So, if you don't do CFE/CF since Feb this is what happens (had to take a med leave b/c of thyroid mumbo jumbo). For strength regain, I've been using Jim Wendler's program since July...not sure if JW is a dirty word here, I'm giving it a shot 3/week for July and Aug to see how it goes. CFE still rocks, I'm just kicking around different strength W/O.
Jake Fisher
on Thursday, August 02, 2012 at 04:44 pm
RE: The ardvark
Thanks Ardvark!

I'm not sure how to take "Seriously...when does it end" but I'll take it as a compliment.

There's something to be said about giving more than 100%, giving extra focus to technique & skills training in running; and also staying consistent to rest/recovery and keeping your nutrition spot-on and clean as possible.
The ardvark
on Thursday, August 02, 2012 at 07:42 pm
It was skepticism. Running 100's that would qualify you for the olympics, posting open water swim times that are merely seconds slower than the world's best, claims of 5 flat pace or LESS for 5 and 10k's....seriously....post some legit video proof. Because you are either a world class athlete, or you are BS'ing everyone. Which is it?
tony
on Thursday, August 02, 2012 at 07:48 pm
WoD result
Barbell rows 12x3 @ 65# on 1:15

6 Rounds w/20# weight vest (scaled to jumping pull-ups)
Jake Fisher
on Friday, August 03, 2012 at 12:22 pm
BMack, DK, Kaitlin
Anyone want to weigh in on this?

Also, Ardvark, I didn't post the fractions of the second; you can't log fractions on LogWOD, and I don't remember what they all were, but I do remember that the 10 was 10.8 secs and the 11's were 11.9 and 11.7 ... Intervals were not performed on a track, but a GPS'd distance behind our box; could be off. But two months ago on a track my 100s were 12-13's, so there's that.

I have nothing to prove here. Those in the CF/CFE community who know me, know who I am.
The ardvark
on Saturday, August 04, 2012 at 08:32 am
Crickets....
jmac
on Saturday, August 04, 2012 at 09:25 am
RE: Crickets?
Crickets? No, Sir.

I get where you're coming from, ardvark. There are unfortunately a lot of people who will misrepresent themselves and their abilities through amazing times, etc. "Internet commandos" if you will.

Jake is not one of those people. He's not someone who is going to purposefully misrepresent himself or his abilities. I know Jake is a sponsored professional XTERRA triathlete, and in the time I've known him, he's never been one to lack integrity.

OK so he ran some 100s at his affiliate with other athletes and some of them were fast. Let's keep things in perspective as he's not trying to misrepresent himself: the times weren't official, they weren't on a track, the distance was calculated with a GPS, and it was likely another coach running the stopwatch. These are all sorts of variables that are huge. I think you and I both know this. Were he making an attempt to misrepresent himself, then perhaps I personally would have reason to take exception. But I don't think he was nor do I think he ever does, for that matter.

Jake pours out his heart on here about his results, his training, and his personal life. He cares a lot about his sport and about the other athletes that are a part of this community.
Jake Fisher
on Saturday, August 04, 2012 at 09:54 am
Wow Coach!
Thanks Coach! I truly appreciate that.
The ardvark
on Monday, August 06, 2012 at 09:28 am
A Challenge
Jmac, I respect you for backing up your guy. I just hope you are not allowing yourself to be blinded due to his obvious fidelity toward you and your work. I have read his posts for a long time and finally commented. I believe he lacks credibility. He says he is a pro sponsored xterra athlete, but apparently rarely competes in ANYTHING. And when he does, he always has some excuse for not performing. He "boasts" of having a 5,and less, minute per mile pace for his runs, yet when he races he cranks out a 9 minute per mile pace, or walks half the race.Always with some excuse for not performing.

Call me harsh, but I was NOT moved by his explanation for his Pipestem failure. This man lays claim to olympic caliber swimming AND running, claims to be an endurance beast, yet can't pull out even a 7 minute pace for a five mile run, just because he had to walk his wrecked bike for a while?

Someone get a camera, and film just a 5k and post it. Should only be 15 minutes or less of camera time, so it should be easy to upload. Make the ardvark eat his words and apologize.

Challenge!
Dom Green
on Monday, August 06, 2012 at 10:40 am
Weights vest and cycling
Hey all,
Probably a noob question but how does the weights vest benefit cycling? Is it just down to the added weight forcing you to move push harder?

Also great to hear Brian is down at Thames CrossFit whilst in London, will hopefully bump into him during a WOD.
Kaitlin
on Monday, August 06, 2012 at 10:42 am
RE:A Challenge
The swim wods are listed in meters however, the pools that most have access to are yards pools. If you are reading a yards time and assuming it is a meters time that is your mistake.
The run time were rounds off they were not exact times as was noted.
Jake is pretty consistent with his training and has seen some solid improvements in his performance as he has worked with different aspects of his performance. If his is closer to his potential as an athlete than some may be that is great and not something he needs to prove to anyone.
RE: ReChallenge
on Monday, August 06, 2012 at 01:56 pm
With Resepect,

I'm not sure where the misreading-yards-for-meters thing came from. He claims open water meter repeats of astounding speed.

Thats just it, he claims solid improvement; improvement to near world class athlete standards. Even a 10.8 100m sprint, after 8 sprints with no significant rest/recovery, is still world class.

"Prove it" is nothing new to Crossfit as you surely know. How many athletes, or Internet Commandos, have been called out on their sub 3 minute Fran times? This isn't a case of me calling out just anyone who has posted decent improvements in their times.

He is claiming PHENOMINAL improvements, and provides training advice to other members of the community. I don't think it is out of line to ask him to back it up with actual documented performance.

Thanks. The Ardvark.
RE: Dom
on Monday, August 06, 2012 at 02:33 pm
jmac
Dom, wearing a weight vest changes the nature of the workout even when doing it with cycling (perhaps not quite as much as drag in swimming or a vest in running).

Someone commented above about cycling to work with a courier bag - it can be a big change.
Jake Fisher
on Monday, August 06, 2012 at 04:14 pm
This is a little personal
I know who you are now that you've made inter-personal comments. So, why don't you address me in person, S?

Stop being a coward & hiding behind an alias -- your character has proved itself several times over now.
The Ardvark
on Tuesday, August 07, 2012 at 06:53 am
Jake
I believe you are BS'ing regarding the phenominal performances (albeit in training only apparently) that you post. I know you only as words on a blog. I don't know you personally, have never met you before in my life, and haven't been to Nebraska. You post your accomplishments (dubius at best) for the world to see...I'm just some guy in the world who questions your credibility. All my comments are based on your posts, so any "inter-personal" comment you read into my posts is purely coincidental. So don't go all ninja on some guy at your box who you think is me. It ain't.

Anyway, my challenge stands. Prove it.
Jake Fisher
on Tuesday, August 07, 2012 at 12:22 pm
RE: The Ardvark
I don't believe for a second that you don't me -- you'd have to be a huge QUACK to start a fight online with someone that you don't know.

I think your choice of words "some guy" and "never met you before in my life" -- I think those words are very telling.

It'll be interesting to see where your IP address comes from. I'm going to guess Tulsa/OKC area considering there are hits on my website around the times you've made your accusations.

I'm also guessing that you aren't "some guy," but you ARE some girl.

And it is true, you're not "some guy in my box" -- no one in my box has concern for what I'm posting here, because they see me training and throwing down daily.

And with all that said, it wouldn't matter if I gave you the proof you're looking for--because a cynic will always find fault and will never be satisfied. I have nothing to prove to a "nobody" -- especially a nobody who has no involvement in our community except to stir-up dissension. If my coach has concerns he would've expressed them. The head coaches at CFE have access to my training logs, they can see what I'm doing and my improvements over the past 18-20 months.

So, until you reveal yourself (or we reveal you) -- I will say nothing more to you.

I've said my peace.
The Ardvark
on Tuesday, August 07, 2012 at 02:31 pm
Jake
Not a girl
Never posted on your website
Not from Oklahoma
Not a quack

Wasn't looking for a fight, either. Just asking for proof of the phenomenal run and swim claims. just like i said before, if you posted a low 2 Fran on the main site, you would get hounded with "prove its". This is nothing different. A workout log is only as legitimate as the athlete entereing the numbers. The coaches don't see the work. They only give you the benefit of their trust. Wild claims of progress and accomplishments, without verification, put the good name of CFE at risk.

PS, I'm sorry some mean girl from Tulsa is picking on you. :)
Dave
on Wednesday, August 29, 2012 at 02:53 pm
WOD: 7 rounds + 2 Push Ups
Comments are closed for this post.