W.O.D.

Swim

mike hebe — Wed, 16 May 2012 19:52:37 -0700

TJ. Fatigue in the arms can come from not swimming in a wetsuit. Wetsuits place an additional strain to move. Were you wearing a swim specific suit? Was it a full sleeve suit? You can use resistance bands to strengthen this swim specific movement by mimicing the recovery portion of your stroke

Open Water Swimming

Ben — Wed, 16 May 2012 19:28:03 -0700

TJ, open water swimming is just a lot different than lap swimming as katilin said. 60 degrees is cold and definitely could have inhibited you. Every time I do an open water swim I'm a little bit surprised at the difference between being in a pool. Whether you do flip turns or touch and go in a pool during lap swim ,the consistent deceleration/push off is different than a constant swimming motion. Honestly, having your arms tired in the sprint swim isn't that bad - you don't need them much the rest of the way. If there's a place near you that you can swim in open water a couple times I'd highly recommend it. I think you should be happy you did the same pace you did in a pool in open water your first time.

RE:Swim

Kaitlin — Wed, 16 May 2012 19:17:07 -0700

TJ-- Your pace may have averaged out to be the same as it is in the pool, but there is a very good chance you started out with a faster pace. It will look like it was the same, but my guess is it averaged out to be the same because you started out faster. It equals out to be the same, but if you know you were pretty fatigued that tells me your pace was not the same throughout.

Delfin Neves — Wed, 16 May 2012 18:35:42 -0700

29/M/175/5'5"

140# band for Pushups though I don't think I achieved that much resistance.

175# for bench
1: 10,22
2: 7, 16
3: 7, 17
4: 6, 16
5: 7, 13

Bike WOD

Chad Brinkley — Wed, 16 May 2012 17:29:00 -0700

I did the 3 Sport Bike WOD this afternoon: 10:00 Warm Up (High Cadence Spinning); 6 x (1:00 On, 1:00 Off) (intervals for the on period were roughly .41-.43 miles per interval); 10:00 Cool Down (High Cadence Spinning)

This morning was S&C at the local box:
Conditioning: 7 Rounds for time of: 7 Chest to Bar Pull Ups, 7 Overhead Squats @75LB, 1 15' Rope Ascent, 7 Burpees, 7 Push Press @115. Time was a terribly slow 30:42. I could make all kinds of excuses, but the bottom line is the Push Press felt very heavy to me and it took me a long time to get through them. I was determined not to drop the weight.

Core ideas?

William — Wed, 16 May 2012 17:11:05 -0700

I've been doing CFE for a while now, I always follow either the WOD either here or on CF.

I feel like my core and my lower back is lacking, I pulled my back a while any ideas?

S&C WOD

Alan Pamayo — Wed, 16 May 2012 16:52:01 -0700

DE: Push ups 12x3 w/ 1.5" band

WOD (Bench Press scaled to 135 lbs to go easy on my shoulder and practice good form ... 70% BW)

Bench Press: 20, 14, 12, 12, 11 (69 total)

Pull Ups: 25, 16, 16, 12, 12 (81 total)

5/16/12 WOD

Brad Williams — Wed, 16 May 2012 16:05:26 -0700

Intervals on the bike this morning. No S&C today will hit that up tomorrow. I like that template idea. 3 S&C WODS would be perfect for me. I can even skip Thursday and leave that open for a full rest day if I am able to get in two workouts a day the first 3 days.

Swim

TJ — Wed, 16 May 2012 15:34:44 -0700

Kaitlin - I'm not sure if there was a current. The only warming up I did in the water was treading water about 2 min before the start. My pace (2.30/100m) was the same as in a lap pool even though I had a wet suit on, but thanks for being optimistic.

5k today

Joe C — Wed, 16 May 2012 15:17:44 -0700

Box programmed a 5k today:
19:27. about 1 min slower than last years PR, but have been rehabbing from shoulder surgery and broken foot, so i'll take it!

4x1K intervals yesterday - 3:32, 3:42, 3:37, 3:36.

JenJ, I've run Imogene Pass in the Inov8 Roclite 295 with fairly good sucess, except i replaced the insoles with superfeet for a bit more rock protection. not sure about longer or rockier than that though!

WOD

1fitmom4life — Wed, 16 May 2012 14:00:26 -0700

Strength: 12x3 with a 15# plate

S&C: bench presss = 5 sets x 8 reps @ 100#
pull ups = 5 sets x 5 reps

Learn to Read

Whoops — Wed, 16 May 2012 12:26:25 -0700

Wow, I'm an idiot. Instead of doing the short-run workout yesterday, my dumbass did the Bike...as a run. No wonder it took so damn long.

trail shoes

JenJ — Wed, 16 May 2012 12:17:11 -0700

Looking to switch from Brooks Cascadia to something else. I've heard good things about LaSportiva Wildcat and Inov8 Roclite 268. My typical distances are 50-100 mile races on fairly rocky terrain. Any other suggestions? Thanks

RE: Swim

Kaitlin — Wed, 16 May 2012 10:21:12 -0700

TJ-- There could be several factors which contributed. Swimming in open water is much different from a pool as there are currents, water entry to water deep enough to swim in, the race environment etc. Did you warm up in the water? You were probably swimming at a faster pace than you do in the pool.

Swim

TJ — Wed, 16 May 2012 10:04:22 -0700

I did my first sprint tri this past Sat., and during the swim my arms fatigued pretty quickly. I've never had this happen to me during a regular lap swim. The water was 60 degrees. Did my arms fatigue because of the temp or my lack of training in open water? Anybody?

Short Tosh

DRod — Wed, 16 May 2012 09:26:41 -0700

1.) 16.1, 41.8, 1:32.7

2.) 18, 42.1, 1:30.9

3.) 18.5, 45.9, 132.4

WOD

DRod — Wed, 16 May 2012 09:09:39 -0700

Squat Snatch @ 100#

3RFT: Rx'x 3:27-Went from the squat snatch straight into the ring dips/front squats with no break in between.

short tosh run

Franky G — Wed, 16 May 2012 08:28:26 -0700

1 17.1" 38" 1'21"
2 17.7" 39.5" 1'27"
3 17.2" 40,2" 1'26"

S & C

Eugene — Wed, 16 May 2012 07:53:27 -0700

Push press - 195

Missed the last line and #185 was not going to be doable going straight through so changed to #155 after the first round.
Total time: 9:25
#185 would have been rough even with the 1:30 rest. Shoulders toasted after push press

barefootin — Wed, 16 May 2012 06:46:12 -0700

squat snatch @ 115
then
*no rings so did 12 dips each time and finished the workout with another 12 dips
WOD in 6:30

Short tosh run
:15 :35 1:20
:15 :36 1:15
:17 :35 1:11

barefootin — Wed, 16 May 2012 06:40:51 -0700

DE push-ups
12x3 every 30 sec with 45lb plate on back

S&C WOD
"Lynne"
Max Bench @ body weight (195)
Kipping Pull-ups
1) bench x 6 pull-ups x 15
3 min rest
2) bench x 6 pull-ups x 15
4 min rest
3) bench x 5 pull-ups x 15
5 min rest
4) bench x 5 pull-ups x 15
5 min rest
5) bench x 5 pull-ups x 15

Grip went at 15 on pull-ups every time

RE: Modified 3S Programming

jmac — Wed, 16 May 2012 06:34:00 -0700

Van, the template for the site won't actually change. The above template is one of several I've put forward to give people more flexibility. With an enormous audience of different types of athletes, it's close to impossible to implement all of them.

So bottom line is if that templates works best for you, then great! My suggestion is to follow a week or so behind the site so you can "plug in" the workouts into your template. For example, you can move what is normally a strength and CF workout on a Wed to Thurs.

Modified 3S Programming

Van Chapman — Wed, 16 May 2012 06:00:12 -0700

Is the modified 3S programming described in the White Board going to be put on the site or will those of us who think that is a good template for us be sorting it on our own?

Tuesday

Jon — Wed, 16 May 2012 05:58:00 -0700

Snatch #145, metcon #135 2:40

RE:Pull-up question

Kaitlin — Wed, 16 May 2012 05:21:26 -0700

Sean-- Kipping pull ups

Endurance Run

Alan Pamayo — Wed, 16 May 2012 03:40:26 -0700

Short Tosh Run
#1: 0:17, 0:41, 1:32
#2: 0:17, 0:42, 1:29
#3: 0:17, 0:44, 1:30

Pull-ups question

Sean G — Wed, 16 May 2012 02:54:16 -0700

should the pull-ups be dead hang or is kipping allowed?

wod

kyle — Tue, 15 May 2012 20:32:21 -0700

Snatches at 75#

WOD: did 3x normal dips, cleaned bar for squats
Rd1 1:28
rd2 2:19
rd3 2:34
Total 6:24
3 wods with squats + 50mi biking in last 2 days are bringing the pain

tough 3s run

bsimon — Tue, 15 May 2012 19:57:39 -0700

The 3s run was tough, particularly the 3rd 200.

18,38,95;19,42,102;21,44,104

Maybe was tougher due to soreness from yesteday's WOD at the box, 'diablo':

run 400m, 5 push jerk; 10 front squat; 15 deadlift
runn 400m, 15 deadlift; 10 front squat; 5 push jerk

repeat, for a total of 4 rounds. 95lbs on the bar in 12:34.

120515

Matt — Tue, 15 May 2012 18:14:10 -0700

Snatch work: 52kg

S&C
3:46 rx

WOD

1fitmom4life — Tue, 15 May 2012 17:36:22 -0700

Strength = 30# (first 3mins) / 40# (second 3mins) of snatch

S&C = sub 27 L shaped dips for ring dips / front squat 60#
Time = 4:39

Endurance =
100 - 24, 23
200 - 49, 48
400 - 2:39 (started out WAY too fast, so I had to walk some)

*Didn't finish b/c the humidity got to me. Have to learn to overcome this.

Swim WOD

Chad Brinkley — Tue, 15 May 2012 17:19:11 -0700

I did the 3 Sport Swim WOD this morning (Tue): 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 3 x (25, 50, 100) (Times were 20, 44, 1:34; 21, 45, 1:33; 21, 44, 1:34); 675 Cool Down (Freestyle).

S&C at the local box this afternoon:
Strength: 3x Max L-sit Hold, 3x Max Pull Up Hold, 3x Max Hold of 2 100LB KB

Conditioning: 1 Monkey Bar Traverse, 3 x [10 False Grip Pull Ups, 10 KB Swings @55LB, 10 Paralette Push Ups, 10 KB Deadlift @100LB, 10 Pistol Squats, 10 Thursters @95], 1 Monkey Bar Traverse, 3 x [10 False Grip Pull Ups, 10 KB Swings @55LB, 10 Paralette Push Ups, 10 KB Deadlift @100LB, 10 Pistol Squats, 10 Thursters @95], 1 Monkey Bar Traverse. Time was roughly 32:00.

Kevin — Tue, 15 May 2012 17:16:15 -0700

snatch 135 first 3 minutes, 145 last 3

Wod Rxd 2:13

Thanks Charlie!

Jake Fisher — Tue, 15 May 2012 16:50:53 -0700

I get more love here than in my own box ;)

WOD

1fitmom4life — Tue, 15 May 2012 16:45:03 -0700

5/15/12 WOD

Brad Williams — Tue, 15 May 2012 16:41:20 -0700

Strength & Conditioning this morning. 65lbs. for the Squat Snatch. Toes on floor for Rips Dips for circuit- 4:41 minutes. Did a 20 minute Hill run on the treadmill after. 2 1 mile hills at 7%, 10 minute pace. Long stressful day at school, bad warm-ups, wind/hills, and no food since lunch made for a brutal interval run after school.
#1- 21,40,1:26. #2- 25,41,1:28. #3- 20,41,1:34. Not one of my best days at all, but happy to get through the run and not skip it.

S&C WOD

Alan Pamayo — Tue, 15 May 2012 16:40:30 -0700

Squat Snatch @120 lbs; no fails.

WOD as RX'd: 2:45

WOD

Tue, 15 May 2012 13:48:08 -0700

Snatch: 135#

WOD Rxd
2:24

Callum — Tue, 15 May 2012 12:38:11 -0700

Did Monday's WOD Today (live outside the US, so waiting for updates).

15 min AMRAP
500m Row
12 KB Goblet Squats - 24kg
15 Butterfly situps (was no bar near the rower in the gym)

3 Rnds and finished the squats.

"Short Tosh" SS Run this afternoon
0:17
0:39
1:16
0:17
0:37
1:16
0:17
0:34
1:15

S&C

Jeff S — Tue, 15 May 2012 10:22:31 -0700

Squat snatch @ 115 (1RM=175)

3rds
9 ring dips
12 front squats (115lbs)

3:39

S&C WOD

Oscar Ek — Tue, 15 May 2012 07:05:04 -0700

Strength: Yesterdayd Good morning.
8 x 3 @ 65 kg on 1:00

S&C
Squat Snatch @ 30 kg

Metcon: 4:48, Front squats @ 60 kg

Hoping to be able to perform 3S Run tonight

Wod

JustinT — Tue, 15 May 2012 07:00:42 -0700

11:50

15 abmat and 100 singles subs.

120515

Brad — Tue, 15 May 2012 06:55:14 -0700

CFE STRENGTH & CONDITIONING WOD:
Every 30 seconds for 6:00 complete:
1 Squat Snatch @ 65% of 1RM (95lbs)
then
Three rounds for time of:
9 Ring Dips
12 Front Squats, 135/95 pounds
Time: 7:45 (135lbs)

S & C WOD

Andy Bauermeister — Tue, 15 May 2012 04:10:56 -0700

Strength: Squat snatch form is bad...working on it, so I subbed squat clean and jerk (100)
Conditioning: 4:02 - with 100lbs for front squat

Endurance Ruck

Alan Pamayo — Tue, 15 May 2012 03:52:01 -0700

Heavy Short Tosh (42 lb Ruck)
#1: 25, 59, 2:09
#2: 25, 56, 2:07
#3: 25, 56, 2:05

Charlie Douthwaite — Mon, 14 May 2012 22:04:47 -0700

S&C
4 Rounds flat

congrats on that PR jake!

Daily Results

Jake Fisher — Mon, 14 May 2012 19:57:03 -0700

STR: Good Mornings (DE) Rx'd @ 130#

Deadlift (ME) = 390# PR! (+5#)
225(6)-275(4)-315(3)-365-390-395F. def slow/RELIGIOUS 1RM, LOL!

WOD Rx'd = 3 Rounds, +500m row, 12 goblet squats, 10 T2B (nearly another full round)

Travis Rieber — Mon, 14 May 2012 19:35:31 -0700

GM 8x3x135, started each set from the floor which was interesting.

3 rnds + 2 goblet sq,

Mike — Mon, 14 May 2012 18:46:03 -0700

Strength- 95lbs
S&C 3rnds with 2 goblet squats

pakced gym on a monday

barefootin — Mon, 14 May 2012 18:39:15 -0700

Good Mornings
8x3 @ 135 on 1:00

S&C WOD
4 rds in 15:45
decided to finish up the rest of the t2b because I had to waste so much time maneuvering everyone at the gym and my bar was taken so had to scramble to find another one.
Had to use two 30 lb kettle bells

Kevin — Mon, 14 May 2012 18:21:45 -0700

135#GM

3Rounds plus 500 M 2 squats

Run WOD

Chad Brinkley — Mon, 14 May 2012 18:11:55 -0700

I did the three sport Run WOD on Monday Afternoon: 400 Warm Up + Drills; 3 x (100, 200, 400) with 1:1 Work:Rest (Times were 16, 39, 83, 17, 41, 82, 18, 40, 83); 1200 Cool Down + Mobility.

Monday Morning I did S&C at the local box:
Strength: 7x5 DB Split Jerk (35, 35, 40, 40, 45, 45, 50); 3x3 Deadlift (280, 280, 280)

Conditioning: Jillian + Jackie (Run 1000 Meters, 50 Wall Balls 20 LB to 10', 30 Toes to Bar, Row 1000 Meters, 50 Thrusters @45, 30 Pull Ups) Time was 19:38 RX.

Catching Up

Chad Brinkley — Mon, 14 May 2012 18:07:19 -0700

Last week was not good for me. Very busy at work and suffering from a head cold. It was tough to get all the workouts in.

5/10/2012: Bike - 5:00 Warm Up; 10 x 1/4 MIle with 1:00 Rest (intervals were 37-39 seconds); 4x1 Mile with 2:00 Rest (intervals were 2:45-2:46); 5:00 Cool Down

5/11/2012: S&C at the local Box
Strength: Deadlift 3x3 (255, 275, 275), Power Clean 3x2 (135, 155, 155), Squat Clean 3x1 (95, 105, 115)

Conditioning: 10 Minutes to complete 40 Deadlift @185, Run 1000 Meters, AMRAP Bar Facing Burpees (Score was 49 Burpees)

5/12/2012: 8 Mile TT Run (1:04:39... slow pace for me)
Strength: Bench Press 3x3 (140, 150, 160), Power Clean 3x3 (115, 130, 145), Shoulder Press 3x3 (100, 100, 100), Back Squat 3x3 (175, 175, 175)

5/13/2012: 30 Minute Tempo Bike (Distance was 10.46 Miles); 500 Meter TT Swim (Time was 9:19... slower than my last 500 TT).

S&C

Matt — Mon, 14 May 2012 18:06:50 -0700

GM @ 132 + 30# chains

3 rnds +110m

5/14/12 WOD

Brad Williams — Mon, 14 May 2012 15:43:54 -0700

Interval swim this morning.
#1- 24,52,1:50. #2- 22,51,1:49.
#3- 23,50,1:48. Really happy with these times swim is getting better. Just gotta get into a Master's class once school gets out. S&C recovery after swim because I could feel some lingering fatigue from hilly run yesterday. Pretty happy with workout this morning.

WOD

1fitmom4life — Mon, 14 May 2012 14:30:12 -0700

subbed 150 singles

10:34

S&C WOD

Eugene McDougall — Mon, 14 May 2012 13:22:07 -0700

Switched up the Good Mornings for Hang Power Cleans.
1 rep on the minute for 15 minutes
5@185, 5@205 and 5@225.
Really concentrating on technique even when they got heavy.

Elizabeth
Rxd (Squat Cleans) - 13:25
Legs were not happy after the technique work, so okay with the time even though I know I could do a lot better fresh.

1 RM

Ben Grant — Mon, 14 May 2012 13:16:47 -0700

Chris - 1 RM is one-rep maximum - the most you can life once. So here you do 3 reps at a weight equal to 70% of the most you can lift once

3S Swim +6 WOD

Kyle — Mon, 14 May 2012 12:08:41 -0700

Swim:
0:25, 0:56, 2:03
0:25, 0:58, 2:03
0:26, 0:59, 2:04
Wendler Squat
165 5x5 (75%)
185 5x5 (85%)

Later

WOD: 4rd rx

S&C

Chris Biles — Mon, 14 May 2012 11:49:45 -0700

Good Mornings @ 95# (no idea what my 1rm is)

3 rnds +12 squats

RE:Swim Question

Kaitlin — Mon, 14 May 2012 10:45:17 -0700

Ben-- Yes rest the time it took to complete the interval and do the next interval in the series. No extra rest between rounds.

Swim Question

Ben — Mon, 14 May 2012 10:37:35 -0700

Hi Guys,
quick question about the swim. When it's written like this: 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1, do you do 25 m, then rest, 50 m, then rest, 100 m, then rest, then repeat the whole sequence? Thanks
Ben

S&C

Wouter M — Mon, 14 May 2012 10:23:01 -0700

3 rnds + 237 m row
Sub T2B for knees to elbows

RE: Gordon

Jmac — Mon, 14 May 2012 10:03:19 -0700

Hey Gordon, it's 1 interval per day. So you'll be doing them MON, TUE, WED.

Atlas CF

Jake Fisher — Mon, 14 May 2012 09:13:45 -0700

I'll be at Atlas CF on Thursday for the Judges Committee Meeting. Looking forward to Judging North Central Regionals this coming weekend :)

Question

Gordon — Mon, 14 May 2012 08:47:02 -0700

On the site for 3S- is the programming to select one of the three days of intervals or do all three workouts? Thanks,

Gordon

Re: Ultras and the pains in tendons!

Kaitlin — Mon, 14 May 2012 05:45:29 -0700

N0 that is not what I am saying at all.
Posts need to be approved before they post. You may have posted something during the night US time so it was approved in the morning.

S&C WOD

Alan Pamayo — Mon, 14 May 2012 04:04:04 -0700

DE Good Morning 8x3 @ 135 lbs

WOD as RX'd: 3 Rounds + 500m + 2 Goblet Squats

Re: Ultras and the pains in tendons!

styria69 — Sun, 13 May 2012 21:50:41 -0700

Kaitlin: You mean that I have to go for long distances in training also? If I will run a 100 km or mile, I must train with 30+ km once a week?

By the way! Why are my posts online hours later I wrote them? Is that a security reason?

RE:calf soreness

Kaitlin — Sun, 13 May 2012 19:44:41 -0700

Kieran-- Yes, both come into play. You should be racing in the same shoes that you are training in. Going back and fourth between types of shoes isn't good and causes differences in your running mechanics.
You need to build into distances with minimalist shoes especially if you are not training in them. Minimalist shoes ask alot more out of your ankle, foot, calf in rom. You can do a search on the mwod to improve your rom in these areas.

re: re: calf soreness

Kieran — Sun, 13 May 2012 19:09:57 -0700

Thanks Kaitlin.
That was my first straight 5k in minimalist shoes.
Training has included hills of almost equal size, but most of that has been in my traditional shoes by chance. I suppose that matters.

RE: Ultras and the pains in tendons!

Kaitlin — Sun, 13 May 2012 17:03:32 -0700

Michael-- Training for a particular race distance may require some changes to the daily wods. An ultra is a place where this may become necessary based on your experience with racing, strength/weaknesses as an athlete, the race course etc.

RE:calf soreness

Kaitlin — Sun, 13 May 2012 16:58:16 -0700

Kieran-- Was this the first time you have done a straight 5k in minimalist shoes?
Did you use hills as the terrain for any of your training wods? Were the hills of a comprable elevation to those in the race course?
These are 2 things that may have played a role.

Ultras and the pains in tendons!

styria69 — Sun, 13 May 2012 10:02:18 -0700

Hi CFE-Team!

Yesterday I ran my first Ultra. Over 12 hours! Ran 93.8 km (58 miles). But I had a big problem from 75 km or from 8:20 h. At this time my lift-toe-tendon in the left responded with a stinging pain and large inflammation. I think in response to congestion. Couldn't run for the last 3 hours and walked or jogged very slowly. But made 13 km more with pain :-) and my Vibrams. Changed to this because they have a zero-drop between heel and forefoot. Made yesterdays finish a little more comfortable ;-)

My question is now, how can I train that this pains will not come back in future during Ultra-runs if we train only short running-volume? I think that training have to train the chords thus, this reaction fails at high stress and volume. And for that isn't training in higher volume better?
My longest distance for running till yesterday was marathon!

Sorry for my bad english, living in Austria and german is my native language.

Regards, Michael

calf soreness

Kieran — Sun, 13 May 2012 09:44:32 -0700

I ran a charity 5k yesterday. It was a hilly course and my first TT (or T) in racing flats. My 22:02 was respectable for the terrain. I felt good during, but today my calves feel like I did a WOD of box jumps and double unders.

Is this normal when transitioning to minimalist shoes? My ankle ROM is good. My calves are reasonably strong, and I've worked on POSE form for a year in traditional shoes, so I didn't expect this. Is this one of those things where the body takes time to adjust to new equipment no matter how well you prepare?

First Race Results + WOD (post-race)

Jake Fisher — Sun, 13 May 2012 09:11:11 -0700

YESTERDAY.

Finished 6th overall (of 150+) & 2nd in age group in the More Cowbell 5K (gnarly) trail run, 19:34, wearing a pink flower-covered speedo -- for charity! The course was hilly w/ uneven terrain & lots of horse "dents" from people riding on muddy trails. 'Twas interesting; but it's on my training course, so ate it up!

Did the WOD 20:00 later at CFL. There was another charity event taking place where all the dudes wore sports bras during the Team WOD ... I walked in wearing the Speedo. The place errupted!

WOD, Rx'd = 7:59

WORD!

Jake Fisher — Sun, 13 May 2012 09:04:11 -0700

Yeah, Bryan! LEGIT! Can't wait to watch you move and destroy the Games in Cali this summer!

Endurance Ruck

Alan Pamayo — Sun, 13 May 2012 08:58:02 -0700

5M TT @ 55 lbs: 1:00:21

Mile Splits: 11:22, 12:00, 12:24, 12:58, & 11:35

AVG: 12:04 MIN/MILE

S&C Recovery: Completed

5/13/12 WOD

Brad Williams — Sun, 13 May 2012 06:32:00 -0700

Forgot to put 8 mile TT Time- 1:02 hours.

5/13/12 WOD

Brad Williams — Sun, 13 May 2012 06:27:49 -0700

Awesome pic!! Glad to see so many athletes accomplishing their goals.
8 mile TT on hilly dirt road. Added extra half lap to get 8 miles in- 7:48 pace. I'll take that all day on that course. Gotta work on my pacing a little better to improve it. 2.5 mile cool-down after.

WOD

vasko5m — Sat, 12 May 2012 20:01:23 -0700

Following 2 weeks behind (to allow for planning):
9:30

PR

Brian — Sat, 12 May 2012 16:41:14 -0700

Ran a 5K in DC for charity today and broke 20:00 minute barrier. 19:51!!!! CFE is definitely paying off!!! Cannot wait for Ironman Lake Placid, new PR coming!!!

first 11 mile race

Brent Cox — Sat, 12 May 2012 14:18:27 -0700

I'm fairly new to crossfit endurance but been doing crossfit for about 3 years. Been following the programming on the endurance site the last couple weeks and ran in a local race this weekend just for the heck of it. It was 11 miles in a canyon here in Lubbock, TX. Finished it in 1:29:57 with average 8:11 splits. I finished 2nd in my age division (40-44). Still learning about how to do the endurance plan but I was really pleased with my performance considering I've never run 11 miles. Appreciate what you guys do. Thanks for all your hard work and research. Just wanted you to know that it is helping all kinds of people.

S&C WOD

Alan Pamayo — Sat, 12 May 2012 13:24:31 -0700

WOD as RX'd: 11:19

Wow.

5/12/12 WOD

Brad Williams — Sat, 12 May 2012 13:07:16 -0700

Congrats on the finish Stacey. It was pouring here in MI too. Strength & conditioning early this AM subbed tuck jumps for DU's- 11:20 min. Then, did a longer bike ride with some friends this AM. 1st 25 miles were slow 18 mph. Then, I went my own way and did 13 mile tempo. 37:42 on a hilly course. Felt good about this.

Today

StacyF — Sat, 12 May 2012 11:42:00 -0700

I placed 2nd in Cat 4 women in the Time Trial this morning with rain and 18 mph that were shifting due to a front coming through. Hopped in the car and rushed over to the local box for a team charity WOD. I'm officially smoked today.
I'm very excited and pleased as punch at 2nd place. I feel like I'm starting to really see gains made quickly since switching to CFE training and adjusting the template to meet my needs of cycling and tri season running together.

3S swim

Oscar Ek — Sat, 12 May 2012 09:48:49 -0700

15 x 25 m, 50 m rest
All laps between 22 - 24 s.

S&C WOD

Chris Biles — Sat, 12 May 2012 07:57:33 -0700

9:29 Rx'd

Bike (SAT): 30 minutes @ 90% Effort

Jim B — Sat, 12 May 2012 05:27:44 -0700

18.7 per mile

WOD

DRod — Fri, 11 May 2012 21:49:46 -0700

Push Presses x2: 145, 155, 167, 185, 185

S&C: 11:35*

*I started with 157# Push Jerks but then dropped to 135# on the 3rd round. I was way to shaky so I dropped. I got the hang of the technique a bit more after dropping to 135. Either way it was a crappy wod for me. Just wasn't into it today. Felt lethargic.

S&C

StacyF — Fri, 11 May 2012 19:07:48 -0700

PP- maxed at 105# (thank you pull buoys and paddles)

WOD- did push jerk at 75# because I have a time trial tomorrow I need to bring my A game and I have a team charity WOD at a local box as soon as I get off the bike. I need my whole body to drop the hammer tomorrow.
Each round was at 1 minute or under for all 9 rounds- 10 was 1:02.

120511

Ken Taylor — Fri, 11 May 2012 18:57:29 -0700

STRENGTH:
ME: Push Press 135/155/175/195/205X2-225X1
CFE STRENGTH & CONDITIONING WOD;
Five rounds for time of:
5 Push Jerks, 185/135 pounds
10 Burpees
Each round should be MAX EFFORT. Rest 1:30 between rounds. Post time to comments.
Time:12:20

S&C WOD

Alan Pamayo — Fri, 11 May 2012 18:49:02 -0700

ME Push Press 2RM: 135, 155, 175, 195(1), 195

WOD as RX'd:
0:39
0:43
0:48
1:30
1:24
Barbell from the ground.

Push Jerks were unbroken on rounds 1-3, then 3reps/2reps on rounds 4-5 ... seriously an all out effort on the last 2 rounds.

Daily Results

Jake Fisher — Fri, 11 May 2012 18:05:05 -0700

SP/PP/PJ (ME)
SP: 85-105-115(3)
PP: 135-145-150(2)
PJ: 165-185-been at it for about 45 mins, calling it quits, time to WOD! (Kept getting interrupted about by friends who hadn't seen me in the box for a while ;)

WOD: Games Prep: Regional WOD 6
2 RFT of:
3 Muscle-ups
15 Wall Ball 20#
21 Toes-2-Bar
100' Farmer's Carry, 70# each arm
= 7:16 Rx'd
>> 19 Unbroken T2B on first round, nothing else broken on first round.
>> T2B only thing broken on 2nd Round
>> Felt good; LUNG BURNER!

Hopefully to run tomorrow, as it's suppose to be beautiful!

S&C

Eugene — Fri, 11 May 2012 17:31:56 -0700

Technique work on Hang Cleans from #145 to #215

9 thrusters@135/12 C2B/15 HSPU
Rd 1 2:55
Rd 2 5:23
Rd 3 6:35
Rd 4 7:20

Struggled with HSPU after the first round. Still learning proper form on the kip. Starting to get it.

today

Randi — Fri, 11 May 2012 16:23:44 -0700

Push Jerk @ #85- 1:12, 1:00, 0:55, 1:15 failed on 4th push jerk dropped weight to #75, 0:57.

How on earth am I ever supposed to put up #135!

SS Run and WOD

Callum — Fri, 11 May 2012 16:23:30 -0700

This morning did the following WOD:

3 rounds of 1 min, 0:45, 0:35 of each of the following with no rest:
Burpees
Heaves
Squats
Pushups

Then 3 min rest followed by 4 rounds of the above for 0:45 each exercise, no rest.

This afternoon SS Run
1:57, 1:53, 1:53, 1:52

5/11/12 WOD

Brad Williams — Fri, 11 May 2012 16:05:14 -0700

Interval swim this morning. 25-27 seconds for each interval. The longer easy portion was nice and helped up the volume of the workout too. Intervals on the bike after school. My Timex picked up differently from my bike computer. Each distance on my Timex was .27-.30. I guess I end up doing some faster than I thought- 37,43,43,48,40,49,39,38 sec. Felt weird on my new bike because I'm still getting use to it. Strength & conditioning in the AM tomorrow, longer ride mid-morning.

120511

PVC — Fri, 11 May 2012 14:23:39 -0700

STRENGTH:
ME: Push Press 135-145-155-175-205X2-225X1(3 reps each)
CFE STRENGTH & CONDITIONING WOD;
Five rounds for time of:
5 Push Jerks, 185 pounds
10 Burpees
Each round should be MAX EFFORT. Rest 1:30 between rounds. Post time to comments.
Time:13:23 no rest (oops!)
2minx4

Endurance Run

Alan Pamayo — Fri, 11 May 2012 14:18:37 -0700

8x200m: 34, 35, 34, 35, 36, 35, 36, 34