W.O.D.: I S-INT Day 2 Week 5

Tuesday, February 05, 2013 • EnduranceI, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD:

For Time:

Run 400m

40 - Right Arm Dumbbell Snatch (35/25)

Run 400m

40 - Left Arm Dumbbell Snatch (35/25)

Run 400m

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


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 75m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 400m, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 100m, recover 3:00, until form/pace deteriorates

Row (TUE): Repeat 125m, recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover 3:00, until form/pace deteriorates

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 75m, recover 3:00, until form/pace deteriorates

Bike (WED): Repeat 400m, recover 3:00, until form/pace deteriorates

Run (MON): Repeat 100m, recover 3:00, until form/pace deteriorates

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


Miami Endurance


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Comments (24)

Kyle T
on Tuesday, February 05, 2013 at 04:53 am
WOD
S&C: 11:25 rx
Used treadmill, had to wait every round to speed up.
Alan Pamayo
on Tuesday, February 05, 2013 at 04:57 am
Endurance Ruck
Ruck 5x400m @55lbs
1:56, 1:47, 1:48, 1:51, 2:01
Lisa E
on Tuesday, February 05, 2013 at 08:12 am
WOD
12:48 used the treadmill as well so a couple of seconds for that and to move to the weight area.
Jason Dickenson
on Tuesday, February 05, 2013 at 09:33 am
Conditioning wod
RX-9:01
Jack
on Tuesday, February 05, 2013 at 10:17 am
WOD
Subbed 20# DB for snatches:

12:19

I'm still running around a 2:20 400m, however, compared to past records I'm getting faster. My first 400m was right at 2:00. Historically, I am close to the 3:00 mark on my last 400. Today I came in at 2:24 on my last 400m.

I should have done more on the snatches, but I only have a 20# and 40# db and I knew 40# for 40 reps was not going to happen, so I opted for the lower an did both sets unbroken.

BTW, if you have not tried Bullet Proof coffee, it is AMAZING!! (I do 16 oz coffee, 3 tbsp grass fed butter, 2 tbsp all natural coconut oil. I put i in my shaker cup and shake for about 30 sec.)
Geoff Spakes
on Tuesday, February 05, 2013 at 11:33 am
Second day...C&S
Long time CrossFitter and trail runner here that just about broke myself training for and running a 50k in June 2012 and haven't run much since. Finally gearing back up for a 5 miler in April and a 12 miler (4000ish feet ascent) in June...got my mojo back after the much needed break.

I've decided to ditch the typical LSD approach and train primarily with CFE instead. I say primarily because my longer Sunday trail runs are therapy for me, but I will be working in the other CFE principles.

Anyway...C&S for today...11:25 with 35# kettlebell snatches.
Brad Smith
on Tuesday, February 05, 2013 at 12:18 pm
CFE WOD
Used 25# dumbbell for snatches as I'm getting over being sick and haven't done dumbbell snatches before. Was able to do them unbroken, so happy with that!

1:23
2:32
1:20
2:44
1:20
total time of 9:20

Annoying waiting for the treadmill to get up to speed, but oh well.
Alyson
on Tuesday, February 05, 2013 at 01:05 pm
Run
Is that a 3 minute rest in between the 100s? Just wanted to clarify. Thanks.
Ensar
on Tuesday, February 05, 2013 at 01:48 pm
WOD
62
3:08
61
3:14
54

So bad at the snatches/strength stuff T_T

On the other hand it's fun to have access to treadmills that will go down to 3:30 pace.
PLA
on Tuesday, February 05, 2013 at 02:16 pm
Day 144
S&C (Rx): 6:48

~ 45 minutes of warmup, specifically lacrosse ball smash to the hips made this feel easier than I expected.
Caitlin
on Tuesday, February 05, 2013 at 02:42 pm
CFE WOD
Today was my first day ever doing crossfit. I subbed for a 10# dumbbell and only did 20 snatches because I am so new to this and wasn't sure what my body could handle. I am used to strictly running, no weight lifting. My time was 8:50.
Okie
on Tuesday, February 05, 2013 at 02:44 pm
CFE WOD
11:50 on the S&C WOD
Subbed a 1.5 Pood KB for the Snatches

12 Rounds 125 Meter Row / 3:00 Recovery

Ranged from :21.7 to :21.3
Ross
on Tuesday, February 05, 2013 at 03:20 pm
Yesterday & Today
Yesterday:
ME Floor Press: worked up to 2rm @235 and then got a few more singles also @235.

S&C L pull ups: 102- and my abs are hurting today!

Today:
S&C as rx'd: 8:20
Used a treadmill @2% incline.
Brad Williams
on Tuesday, February 05, 2013 at 03:55 pm
2/5/13 WOD
Did Saturday's 5 mile Tempo run this morning. 14 min. warm-up (pace, drills, sprints), 5 Mile Tempo Run- 39:17 min. 5 min. drill cool-down. Jumped on the bike after and did 30 min. spin to recover. Doing that after runs really relieves my hamstrings.

Made up my own S&C WOD after school. On the min. for 12 minutes- 15 Sit-Ups, 20 Push-Ups. That was desceptively hard. Mobilty after. Hard, but good training day!
Will Fox
on Tuesday, February 05, 2013 at 04:34 pm
trapped in the bunkroom
subbed jump-rope for 2:30 for 400s
35# KBs
it's what I had to work with today
~12:30

mobility later
Chad Brinkley
on Tuesday, February 05, 2013 at 04:55 pm
Swim WOD
2/4/2013: Endurance rest day. I did the local S&C WOD.

Strength & Skill: Complex - Power Clean, Hang Squat Clean, Split Jerk - 95, 115, 125, 135, 135, 145, 145, 155.

Conditioning: "Chris" Hero WOD - 38 Front Squat @115, 40 Double Unders, 38 Chest to Bar Pull Ups, 40 Double Unders, 38 Push Press @115, 40 Double Unders, 38 Toes to Bar, 40 Double Unders, 38 Power Cleans @115. Time was 29:00 RX.

2/5/2012: I did the 3 Sport Swim WOD in the AM. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 8 x 75 with 3:00 Rest (70, 72, 70, 70, 72, 70, 70, 70), 400 Cool Down + Mobility. I think I could have kept going, but I ran out of time.

I did the local S&C WOD in the PM.

Strength & Skill: Max L-Sit Hold (45 Seconds), Max Hand Stand (40 Seconds), 60 Second Max Distance Row (313 meters).

Conditioning: 3 Rounds of 10 KB Swings @70, 10 Hand Release Burpees (Time was 3:15 RX).
Jake Fisher
on Tuesday, February 05, 2013 at 05:05 pm
Daily Results
3S/RUN 100m Repeats w/ 3:00 Rest:
>> 12.53, 11.71, 11.02, 11.56 (not on a track; behind our box; measured w/ meter wheel)

WOD = 9:22 Rx'd
>> Almost unbroken on DB snatches, made it to 30 each time b4 breaking
>> ran EZ 400s (~1:30/ea) - WOD tackled 5:00 after 4x100 sprints

Good training day outside! We had beautiful weather here in Lincoln.
Kaitlin
on Tuesday, February 05, 2013 at 05:30 pm
RE: Run
Alyson-- Yes
Jack
on Tuesday, February 05, 2013 at 05:31 pm
Welcome Geoff! :)
Welcome! This is a great group of people and some of the best programming I've seen.

Brad, you kill me. I only run a 400m in 1:28 and that is 100% all out get-it and unable to do anything else when I finish
Alan Pamayo
on Tuesday, February 05, 2013 at 05:32 pm
S&C WOD
WOD RX'd (kind of ... 35lb Kettlebell Power Snatches)
10:47
Brad Smith
on Wednesday, February 06, 2013 at 06:14 am
Ensar
Shoot...Look at Ensar!! His last 400 was 0:54!!!! Crazy!
Geoff Spakes
on Wednesday, February 06, 2013 at 06:15 am
Thanks Jack...
I'm eager to see how this helps my body stay fresh through the trail running training as I ramp back up. Likely no 50k or further this year, taking it off from the long races to dabble in some different training methods and duathlons.

Anyway, I'm with you, my 400m time is around that 1:30 mark going all-out with nothing left in the tank as well.
Ensar
on Wednesday, February 06, 2013 at 01:11 pm
Thanks.

Playing around with the crossfit stuff b/c I've been wanting to work a little more on speed and some middle distance events (800/1500) which the CE program seems best suited too.
Ensar
on Wednesday, February 06, 2013 at 06:30 pm
Jack
Hey Jack, how fast can you manage for 100m sprint when fresh?

90s for 400m is about 6:03 mile pace, which seems a little slower than what I would normally for a "max speed" type of effort.

Just trying to see if there is some background info that could be resulting in slower 400s than what you might otherwise be capable off.
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