Monday, 01.12.09: Intervals

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3+ Hours After CrossFit Main Site WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

CrossFit Run and Endurance Cert. CrossFit San Diego.

Post Times and Thoughts To Comments:

Nanotechnology, HGH urine testing.

Compare To: 1/4/09

Run and Endurance Certifications

BTB, Atl, Ga Jan 17-18th 2009

Las Vegas, NvJan 24-25th 2009

San Antonio, TX Jan 31st-Feb 1st 2009

GSX Fort Worh TX, Feb 21st-22nd 2009

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28 Comments:

1. Sorry for my bullshit question but i want to do the work out right. For the Run Workout, during the recovery do we keep moving and do another lap just 5x slower? or do we stop moving completely and take the time to chill and recovery?

I just started CFE 2 weeks ago and i am already seeing major changes. I'll be at the CFE certification in NJ during the spring. Can't wait

Thanks
Comment by rick — January 11, 2009 at 12:45pm
2. m/30/6'/207
Not sure if I am correct, but I usually don't completely stop, I keep moving slowly. I have only been doing this for about a month, but already am seeing a lot of improvement - especially as football practices are starting.

Comment by egoodie — January 11, 2009 at 1:26pm
3. rick :well its all efforts out so in the 200m you do 100% sprint and then you recover my joging for 5x the time it took you to do the 200m
Comment by Iron Head — January 11, 2009 at 5:01pm
4. hello to all, quick question...... I know it says to pick one exercise but would it be bad to do a run swim run or do a two a day, such as a run in the morning and a swim in the afternoon?? Any feedback would be greatly appreciated. thanks dudes.
joey
Comment by joey gonzalez — January 11, 2009 at 6:51pm
5. All out sprints during work, rest otherwise. I find I walk around a bit the first few but as the intervals go on I'm usually on the ground resting. I dislike jogging during recovery between all-out-effort intervals. If I do that, I know I did not go all out on my sprints. You're doing this for you, so be honest with yourself. If you can go 100% for an eighth of a mile, times 10, and jog between each, just question your intensity of the interval effort and whether or not it was all you had, because it's supposed to be. Good running.
Comment by J Turnage — January 12, 2009 at 12:20am
6. so whats the deal? do we stop on the recovery time or keep jogging? I have been under the impression that we stop on the recoveries...... if we do stop is the old "fartlek" concept a wasted effort? just wondering.... this is the most effective training program i have ever used, i hit new PR's every month, thanks CFE crew!
Comment by joe — January 12, 2009 at 12:22am
7. It is the ability of an individual to be able to follow direction or suggestion that will dictate how successful they are with this program. With that... Where does it say to jog (we don't teach jogging, we teach running), or go easy on any of these workouts? It doesn't. The problem is we want to see deeper into something that isn't there. Follow what we suggest to the best of your ability... You just might find yourself in "the promised land".
Comment by bmack — January 12, 2009 at 12:29am
8. Good workout today. I have done Crossfit for a few years and this is my first day doing CF and CF Endurance. Good Stuff. I race traithons (cydesdale) and a recovering rugby player, so used to the strength training, and interval training, just not this format. Had to abridge the CF workout because I still can't do 30 PUs, but the virtual shoveling was great.

Anyway, today was a swim day so I did the CF workout and then the Swim workout after it (was not able to have a 3 hour break in between due to other obligations). It was hard for me, not the swim itself, although they were sprints, but what is hard is being patient and waiting the prescribed time...I get antsy. Anyway, between the 3rd and 7th round I did other things practiced buyancy 0 exertion, practiced flip, and then I just did stretching to be sure my muscles were feeling good and that my heart-rate was going down. Also, I did mental prep to think about stroke specific things I was going to focus on for the next lap. It was fun.

If I were running, I would probably have stretched, practiced controlled breathing, focused on improving the next round. Try to get my heart-rate back down before I rev it up again. What is hard for me is that in previous interval training I had practiced an active recovery where I still was moving while recovering from my exertion. Part of doing a program is turning yourself over to it and enjoying the ride.

I can tell this is going to be a learning experience for me, but looking forward to merging these two worlds together.
Comment by Paul Peterson — January 12, 2009 at 1:09am
9. I would think that with an all out effort as prescribed for 200m one should not have gas in the tank enough for a light jog for the recovery. For me, all out for 200m means - drop dead at the end, can't lift your legs, can't open your eyes, don't know your name. I believe this one is meant to hurt like bloody hell.
Comment by myles — January 12, 2009 at 1:44am
10. Did scaled CF, not up to presribed wt. Very tough, barffed up my coffee on 10 rep set- Right ON! Had a fruit shake w/protien, waited 1 1/2 hrs. Did the CFE, couldn't jog after each and got fastr on the last one, no fouls. It was a tough one, but I am used to doing sit-ups and back ex. after my workouts before CF. Can I still do them? Or should I wait for the prescribed day?
Comment by OU812 — January 12, 2009 at 2:03am
11. i have a question maybe more for people who have been doing this awhile. it says to 3+ hrs after cf wod, but i usually do a wod around 530pm so doing it around 10pm is a little difficult. do people still see great results doing this wod in the morning/ lunchtime?
Comment by jfrance — January 12, 2009 at 3:52am
12. Ran all at 31 sec on treadmill. First sprint WOD of the year.. Off to a good start. The last 3 repeats sucked!!
Comment by carl — January 12, 2009 at 4:10am
13. For anyone out there, Carl, or Brian - what shoes did you guys use for your 100 milers? I ran 50 in some fell-running style shoes from NB that were similar to Inov-8 but I don't know about using them for 100. I really don't want to use bulkier shoes but am curious as to whether the race necessitates them. Any thoughts are greatly appreciated. Gonna hit those sprints later tonight...
Comment by Pablo — January 12, 2009 at 5:06am
14. Pablo - You running in the NB 840's? I just got a pair for the ice/snow covered trails here. Love them for the tread and lo-profile and am curious about them on the real trails as the heels - heel cup - seem soft. You ran a 50 in them? Terrain? Love to hear your exp. in them. But I do have an awesome addiction to shoes so I am sure a pair of Innov-8s and another NB trail are in my future regardless. Lemme know!
Comment by Myles — January 12, 2009 at 5:28am
15. I love it Bmack!! Exactly what they all need to hear...zero jogging...run as hard and as fast as you f'n can. Follow what the workouts are to the "T" and watch what happens.....just watch!
Comment by ShariBaby — January 12, 2009 at 5:57am
16. Myles - NB 840's are right. Turned out to be a nice lower cost alternative to inov-8s. For real trails they are awesome!! I'm in northern CO and most of the trails i run are rocky singletrack and have not had any problems at all. I've felt very secure in them the whole time even though they do feel a bit squishy. And the lugs aren't so huge that it affects your running. I tried some Sportiva crosslites and I kept tripping on the lugs they were so freaking huge. Terrain for the 50 was a mix of jeep roads, a little bushwacking and crazy rocky single track (with a helping of snow compliments of the weather). I've used inov-8s too and they are awesome as well just a little spendy. In between I got stuck using some asics with mega heels and it was terrible. I'm pretty confident you won't be disappointed with 'em! Personally, I love 'em!! But the inov-8 definitely take the cake if you can afford 'em. It's like the difference between The North Face and Arctery'x, they're both good but the latter is just that much better.
Comment by Pablo — January 12, 2009 at 6:14am
17. carl - 31s, a hair over a 4min pace, 10 times.. you're an animal! Doing this one tomorrow on a football field (beginning of one endzone to end of the other - 110yd=100.5m, and back=201m), we'll see what happens. I'm hoping for a bunch of 40s's, will probably start there and be 50s by the end and still go home crying like a little girl at the pain and punishment and hoping to one day be like carl. Can't wait.
Comment by J Turnage — January 12, 2009 at 6:15am
18. Great Workout with the 10 x 200m today, especially after the main WOD today. I'm sure I'll see decreases in my distance times following these endurance workouts. Looking forward to Biking tomorrow.
Comment by Dawn — January 12, 2009 at 9:10am
19. M/28/275/6'3 Bike 45secsper 1/4 mile
Comment by Nathan Doyle — January 12, 2009 at 10:18am
20. on the treadmill maxed out the speed at 12 mph and ran .13 miles each time with about 2 min rest. Because of the speed limitation i shortened the recovery next time i'm going to the football field too.
Comment by Pablo — January 12, 2009 at 10:48am
21. Did this on the c2 rower about 2 hours after scaled CF wod. :54, :52, :50, :51, :54, :52, :54, :55, :52, :51. Awesome stuff. Now I\'m going to take a little break from rowing. Sucks that I can\'t run yet, but I think I\'ll swim or bicycle the next one. My right elbow is a bit tender now, especially when I flex my biceps.
Comment by DomP — January 12, 2009 at 4:27pm
22. Great workout today -- I knew I could run faster than last time.
Did workout on treadmill. Maxed it out a 6:00 for last 5 reps. Moved up to 1% incline for last two. Can't wait for ice to melt and do this on the track! (Last time I did this at 7:00)
Comment by Jon W — January 13, 2009 at 2:11am
23. as rx'd felt like someone jumped on my back on the last five. 41, 37, 39, 38, 40, 39, 41, 43, 42, 44
Comment by Mark Barry — January 13, 2009 at 2:36am
24. Man, that felt GOOD. I mean, BAD, but in a GOOD way. Ran it on a turf football field from the beginning of one endzone to the end of the other (110 yards) and back which is 201m. Did significantly better than I thought I would, really pushed it all the way through. Started off with a couple :36, worked down to :38s and then to a string of :39s and :40s and finished off with a :37, averaged :38 or so. The turnaround at the halfway eats somewhere between 2 and 4 seconds considering the braking starts 10 or so yards in advance, takes a bit to completely stop and turn around, then to get going back up to full speed again. I was smoked after each, the last 3 or 4 were the worst. After the 3rd, I took my shoes off and ran barefoot, and honestly I've never felt more comfortable running. This was turf, and slightly damp for even more cushioning, but I'd never done any kind of structured running barefoot before. I'm sold. Can't say I'll do it every time since most of the time I run on concrete or pavement, but I absolutely will if it seems right. Thanks for the great workout
Comment by J Turnage — January 13, 2009 at 2:57am
25. If I'm doing correct I spend my rest time with my hands on my knees huffing and puffing. Doing a slow jog around the track sounds like LSD training to me.
Comment by WJO — January 13, 2009 at 3:53am
26. 33 yom 220 bwt
ran at 12.0 with a 2 percent incline (37 second 200 pace)
kept rest at about 2:20 (a little over a 3:1 to rest:work ratio)

Quick question: I have started incorporating about 2 endurance wod's into the 4 day cycle of the main site and continue to see improvements in times across the board. Is this too much training or should I just try to listen to my body and go from there? I am not training for anything in particular and have seen an improvement in my stamina and running efficiency but am concerned about never taking a true day of rest.
Comment by Brian T — January 13, 2009 at 4:13am
27. ok so I managed to get the structure of the WOD wrong, but I thought I'd leave a comment anyway.

I did 6x50y swim, rest the length of time it took to complete the interval. My intervals were somewhere between 50 and 55 seconds each.

My question is: for CFE swim workouts, what does the warmup look like? I did 2x50 freestyle, 1x100 pull, and then about 400y of drills (catchup, side kicks, breath control, etc). is that too little? too much?

thanks!

--eric
Comment by Eric Wood — January 13, 2009 at 4:40am
28. C2: Times ranged from 47 sec to 54 sec. Did workout post Starting Strength weight routine.
Comment by JLP — January 14, 2009 at 3:09pm

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