W.O.D.: I S-INT Day 2 Week 1

Tuesday, January 08, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD:

2 Rounds For Time Of:

20 - OHS (45/35)

20 - Pull Ups

20 - GHD SitUps

20 - Dips

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 50m on 1:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace deterioriates

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, 60# Ruck/Boots/Utes, recover 1:00 until form/pace deteriorates

Post sport, times, and number of completed intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 50m on 1:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace

Post sport, times, and number of completed intervals to comments.


Photo courtesy of the CrossFit Community Facebook page.


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Comments (35)

Jack
on Monday, January 07, 2013 at 06:05 pm
Running help please
I am starting the Running 6 week training program (listed in the videos for running) starting with Week 1: Turnover. I downloaded a Metronome on my smartphone and was playing around with it.

On the reccomended 94 beats per minute, I felt like a running stork. It is so slow. My question is, for one beat am I supposed to go right, left and land back on my right by the next beat? Going right then left in beat with a 94 beat per minute set is very strange feeling. Is it supposed to be that sow for the first week?
Jarrett
on Monday, January 07, 2013 at 07:21 pm
Wod?
Is ghs a ghd sit up?
Lisa E
on Tuesday, January 08, 2013 at 06:12 am
GHS
What are GHS sit-ups?
PJ
on Tuesday, January 08, 2013 at 08:55 am
GHD SIT UPS!
It should have read "GHD SitUps" Sorry for the typo!
Stepan
on Tuesday, January 08, 2013 at 09:56 am
18 minutes, it`s probably not the best time :/
Ironman dad
on Tuesday, January 08, 2013 at 10:01 am
WOD
9:24 as Rx'd.
Mike M
on Tuesday, January 08, 2013 at 10:04 am
PRx 7:27, little sluggish today
Oscar Ek
on Tuesday, January 08, 2013 at 12:18 pm
Swim & Bike
Dis the swim intervals this morning. 20 min skill work and 10 x 50m with fins. Have just started to swim again after my shoulder surgery, dont want the stress the rehab.

Did the bike intervalls on the trainer. 10 min warm-up and 10x 1k, split times between 1:25-1:33.
Lindakatarina Ek
on Tuesday, January 08, 2013 at 12:33 pm
AM: WOD 16:48
I lowered the rings a few centimeters over the floor and did push ups. Instead of ring dips, which I cant do.
PM: Bike 10x 2.00 on 1.00 off
Mark N
on Tuesday, January 08, 2013 at 12:50 pm
7:25 as Rx
Rondo
on Tuesday, January 08, 2013 at 01:13 pm
metronome
Jack- count the beat when your right foot strikes. If you were counting every foot strike it would be 188 bpm.
Andrew F
on Tuesday, January 08, 2013 at 01:47 pm
Did the row WOD - 6 x 500m at 1:41 pace, then straight into the main WOD, 8:20 as Rx.
Susan
on Tuesday, January 08, 2013 at 01:54 pm
10:20 with small band for dips.
NRSTHREE
on Tuesday, January 08, 2013 at 02:01 pm
NEW FORMAT
I did the RUN WOD in the new format this morning. Six (6) reps @ a target of 90 sec (6 min/mile pace). My take: if you work hard at the WOD you'll definitely get the benefit. "Until form/pace deteriorates" makes you accountable to yourself to gauge how hard you work. I tapped out at 6 reps when I felt like I was pounding the track & reached 4 sec over my lowest rep.
We'll see how it goes from here but so good so far.
jake
on Tuesday, January 08, 2013 at 03:28 pm
wod
7:54 for s/c. 10 500 m repeats on C2 with 2 min splits
PLA
on Tuesday, January 08, 2013 at 03:38 pm
Day 116
S&C (Rx): 3:16

Did 2 400m sprints for lack of time and lungs. Still easing back in. New low bodyweight of 192.
Brad Williams
on Tuesday, January 08, 2013 at 04:04 pm
1/8/13 WOD
Interval run this morning. 14 minute warm-up (pace, drills, sprints). 10 x 400m (on overpass hill)-1:42,1:41,1:43,1:39,1:41,
1:40,1:42,1:40,1:44,1:43 min. 10 min. drill cool-down.

Made up my own Run WOD after school. 12 min. warm-up (pace,drills,sprints). 5 x 200m Run, 50m Walk Lunge- 8:37 minutes. 5 minute cool-down. That was brutal.

Happy with run this morning. I knew intervals 9,10 would be my last because I could feel myself slipping away and getting tired. Great training day today.
Jake Fisher
on Tuesday, January 08, 2013 at 04:23 pm
Daily Results
Run 4 x 400m, 1:00 REST
>> 1:04, 1:05, 1:04, 1:03

WOD = 6:16 Rx'd w/ Ring Dips
>> Could've been faster if people wouldn't jumped on my rings or kept standing/getting in my way as I navigated between stations. Ugh! LOL
Ross
on Tuesday, January 08, 2013 at 05:03 pm
WOD
S&C as rx'd 5:27
Kyle T
on Tuesday, January 08, 2013 at 05:04 pm
WOD
S&C: 4:57 rx

Afternoon:
Bench Wendler Week 2
150x3, 175x3, 195x3
+assistance work

A few reps of 400m
Chad Brinkley
on Tuesday, January 08, 2013 at 05:06 pm
Swim & Run WODS
1/7/2013: I did the 3 Sport Swim WOD in the AM. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 24 x 50 on 1:00 (all intervals between 47-49 seconds), 200 Cool Down + Mobility.

I did the local S&C WOD in the PM.
Strength: OHS 3-3-2-2-1-1 (65, 85, 95, 105, 115, 125)
Conditioning: 6 Minute AMRAP of 12 Ring Push Ups, 8 OHS @95, 4 Burpee Box Overs @24" (2 Rounds + 12 RPU)
Skills: Max Double Unders = 42, Max KB Swings @70 = 20.

1/8/2013: I did the 3 Sport Run WOD in the PM. 800 Warm Up + Drills/Skills, 8x400 with 1:00 Rest (Intervals were 83, 84, 84, 84, 85, 85, 84, 82), 800 Cool Down + Mobility.

I did the local S&C WOD in the AM.
Strength: 15 minutes to find a 1 RM Split Jerk (95, 115, 135, 145F, 145)
Conditioning: 2 Rounds of Run 600, 50 Prisoner Lunges, 40 Sit Ups, 30 Mountain Climbers (R/L=1), 20 Pull Ups. Time was 13:06 RX.
Chad Brinkley
on Tuesday, January 08, 2013 at 05:08 pm
RE: Jack
Set the Metronome to 180. You want each foot to fall 90 times per minute.
Chad Brinkley
on Tuesday, January 08, 2013 at 05:18 pm
New Program
Some thoughts...
In principle, the new programming is not different that what has been done in the past. Primary focus is on form, followed by intensity, and then volume (thus the emphasis on Skill Work and high intensity intervals). People have always been advised to stop the workout when their form and/or pacing fail. The only differences are that there is no longer and prescribed endpoints to the prescribed WODs and skill work is mentioned explicitly for the WOD.

Pros: Removing the range of prescribed intervals focuses people to think more about using deterioration of form as an end point. People will not feel obligated to push for higher numbers of intervals before they are ready just because they think they need to do a higher volume of work to be an endurance athlete.

Cons: Not having an endpoint for a WOD makes pacing more difficult. For example, I can sustain a higher pace if I am only running 2 400 meter intervals than if I am running 12. Also, not having a clear end point in mind makes the WOD seem more challenging. Not knowing where the finish line will be is mentally draining. Even AMRAPS have an end point.

Skill Work: I like the idea of including it explicitly in the WODs. I don't, however, think that telling people to do 25 minutes of skill work will make people more likely to do it if they aren't already. I think it is more helpful to specify what skills you want people to work on for each day or WOD. For example, telling someone to do 10 minutes of skill work on Hand Stand Push Ups or Muscle Up Progressions is more useful than telling them to do 10 minutes of gymnastics skill work. Including a link to the video demonstrating the skill on the day the skill is programmed is also helpful.

Thank you for all the hard work you do. CFE is an awesome program and a great resource. Everything you do is much appreciated.
Jack
on Tuesday, January 08, 2013 at 05:49 pm
WOD
WU: Week 1 Turnover training ~30 minutes.

WOD: Modified ring dips, all other RX.

10:33
Timtanium
on Tuesday, January 08, 2013 at 06:47 pm
S&C:

7:45
Will
on Tuesday, January 08, 2013 at 09:05 pm
Run was definitely a more challenging workout than the last format. My form gave out after 4 reps. But, it was also good to have the freedom to run faster.
Gage Schimbeck
on Tuesday, January 08, 2013 at 09:07 pm
run
I'm having a hard time finding the rest of the videos for the skills. Any ideas
Jack
on Wednesday, January 09, 2013 at 12:24 am
Metronome Help
Thank you guys for clearing that up for me. Now I want look like a fast walking stork next training day.
Spooner
on Wednesday, January 09, 2013 at 02:41 am
11:23
Kaitlin
on Wednesday, January 09, 2013 at 05:37 am
RE Run
Gage-- There are several drill videos on the sport tech page. There are 7 entries and the last is a collection of short videos. Go to the sport tech tab and run drop down or it is liked under skills and drills.
What skills/drills are you looking for?
benjamin palmer
on Wednesday, January 09, 2013 at 07:45 am
S+C :: 4:22
EPF
on Wednesday, January 09, 2013 at 07:57 am
20 min of rope skipping and drills (learning to run with front of foot since last Fall)
6 x 400m (1:15, 1:14, 1:14, 1:15, 1:15, 1:14)

S&C: 10:47
Had some problems with blisters from yesterdays pulls-up :-P
35 lbs for OHS
jonatan
on Tuesday, February 05, 2013 at 07:31 am
pounds or kgs
is it pounds or kgs in the ohs? did kgs.
Kaitlin
on Tuesday, February 05, 2013 at 08:11 am
RE:pounds or kg
Jonathan-- pounds
jonatan
on Tuesday, February 05, 2013 at 12:20 pm
pounds or kgs
ok, but harder = better...right! good to know for next time! thks.
Comments are closed for this post.