W.O.D.: Long Interval

Tuesday, April 15, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds as Possible in 15:00

7 - Pull Ups

7 - Dumbbell Snatch L-Arm (70/55)

7 - Dumbbell Snatch R-Arm (70/55)

Post results 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): 500m, 250m, 125m, 75m Recover 1:1

Bike (TUE): 5k, 2.5k, 1.5k, 750m Recover 1:1

Run (TUE): 1.5M, 1M, 800m, 400m Recover 1:1

Row (TUE): 2k, 1.5k, 1k, 800m Recover 1:1

Ruck (TUE): 5k, 2.5k, 1.5k, 750m Recover 1:1, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 500m, 250m, 125m, 75m Recover 1:1

Bike (WED): 5k, 2.5k, 1.5k, 750m Recover 1:1

Run (OFF): OFF

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




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Comments (16)

PC
on Tuesday, April 15, 2014 at 08:43 am
15min AMRAP
Had to scale to 50# dumbbells
(heaviest in the box): 8 rds + 4
Good WOD tho, really liked it!
Waiting for new running shoes... Altras - trying them out and see if they help with my iliotibial syndrome.
ron
on Tuesday, April 15, 2014 at 09:08 am
getting started
I am starting single sport running programming today and have looked at getting started and the faq's but cannot find the description I need so was wondering if someone would clarify what this workout means:

Run (TUE): 1.5M, 1M, 800m, 400m Recover 1:1

I am unsure how to complete this, thanks for any help.
PJ
on Tuesday, April 15, 2014 at 12:49 pm
RE: geting Started
Hey Ron,

You run the distance listed and then rest for the amount of time it took you to run that distance. Then you move on to the next distance.

Hope that helps!

Happy Training!
RD
on Tuesday, April 15, 2014 at 01:38 pm
Getting Started
Ron - Recover 1:1 means however long your work took, rest that amount. For example if your 1.5M took 12 minutes, then rest 12 minutes before the next set
Miles
on Tuesday, April 15, 2014 at 01:44 pm
RE: Getting started
Run a mile and a half, recover the same amount of time it takes you to complete the interval, run a mile, rest the time it takes you to complete that interval, etc. down the line. Perform warmup/technique drills prior to completing the main set of the workout. Do a little digging on the site to figure out how to pace, warmup/cooldown. Pick up Mackenzie's book "Power, Speed, Endurance" for a very thorough breakdown and a beginner's program.
Danny
on Tuesday, April 15, 2014 at 01:44 pm
getting started
Ron:

Run 1.5 miles, then recover the same amount of time it took you to run the 1.5M
Run 1.0M, then recover the same amount of time it took you to run the 1.0M
Run 800m, then recover the same amount of time it took you to run the 800m
Run 400m, then recover the same amount of time it took you to run the 400m

If you are just starting CFE, however, I would strongly encourage you to read Brian's book, Power, Strength, Endurance. Just jumping in may not be the wisest decision. Are you a "skilled" runner. If you don't know what I mean by "skilled" - read the book. Are you conditioned for a work-out like this or any CFE interval WOD? If you aren't sure - read the book. There is a very good program to introduce people to CFE - IN THE BOOK - READ THE BOOK!

I studied exercise physiology and kinesiology in college. Brain's book is spot on in terms of his skills based approach, and supporting disciplines (strength and conditioning, mobility and fueling as well as programming) for the endurance athlete.

Even if you are a "runner" - READ THE BOOK. At the very least you will be intrigued at the challenge to the LSD paradigm. CFE is not for everyone. It's kept me running better, stronger and faster. I am 46 yo and regularly "run down" our local high school cross country team members.

run well, run strong
fmenna
on Tuesday, April 15, 2014 at 01:47 pm
re: getting started
Hi, I believe the workout is running 1.5 miles than resting the same time it took you to complete the run, and then running 1 mile and resting the same time it took you to run 1 mile, and so forth....
Manny O
on Tuesday, April 15, 2014 at 02:20 pm
Ron "getting started"
Run 1.5 miles then whatever time it took you to complete is your rest time before the next interval. Repeat with the 1 mile interval, .5 mile, and .25 mile. Each rest time between intervals will be whatever time it took you to complete each respective interval. Hope this helps.
Mike
on Tuesday, April 15, 2014 at 02:27 pm
@ Ron
Suppose it takes 9' to run 1.5M then rest 9', then run 1M. If it takes 6' to run 1M then rest 6' and so on..
Brad Williams
on Tuesday, April 15, 2014 at 04:02 pm
4/15/14 WOD
Interval Run this morning. 12 min. Warm-Up (Pace, Dynamic Stretch, Drills), 1.5 miles- 10:53, 1 mile- 7:40, 800m- 3:30, 400m-1:38.

30 min. Recovery Spin after school along with mobility work on calves, chest, hamstrings, and upper back.

Mile interval was hardest. I think it is because part of my 1.5 mile rec. jog took me over a hill. Messy sidewalks, wind, cold, and snow (Michigan weather) made whole run challenging.
Raph
on Tuesday, April 15, 2014 at 04:11 pm
WOD
wod with 55lbs *heaviest I have and worked on the technique with left hand

Did 6 rounds +14 snatches
first 3 rounds with strict pull ups
Raph
on Tuesday, April 15, 2014 at 04:14 pm
WOD
@Ron, Rest the same amount of time that it took you to compete the distance. Let's say it takes you 10 minutes to do 1.5M you would rest 10 minutes before doing the 1M run etc.
Paul
on Tuesday, April 15, 2014 at 05:26 pm
WODs
S&C earlier today: 7 rounds + 7

Endurance WOD evening: Row 1:55 split, 1:56, 1:54, 1:56

Great Workouts!
Josh
on Tuesday, April 15, 2014 at 05:53 pm
Wod
I hit this wod rx and finished with 8 rds
Tim
on Tuesday, April 15, 2014 at 06:13 pm
15/4/14
Rested Monday and Tuesday AM:

Tuesday PM: Did a lot of strength work, am on holidays over Easter so wont have access to a gym.

Deadlift:
WU
3/120
3/135
4/155- should have done more, probably not fully recovered. Was hoping for at least 6.

ME: OHS, 2 reps at 40kg, 50kg, 60kg, 65kg, 70 (fail)- recovery.

DE: Snatch, 10x2 at 75% on 45 sec.

Wendler Bench:

WU
5/70kg
3/70kg
3/90kg - new PR, although could have done more
3-80kg
9-75kg (body weight)- would have liked 10.

5 more strength sessions before HIM: Focus will now be on sports specific training.

Ron: To answer your question I would do it like this.

400m run (warm up)
Mobility
Running skills. Choose 1-3 drills, 3 sets of 20 'reps' then 100m run for each drill.
Increasing pace- 100m sprints starting from 60% max pace up to 90-100%. in your own time.
Rest- 5 minutes
Workout. 1.5M run (say it takes 10 minutes), rest for 10 minutes. Then 1 Mile run (say it takes 8 minutes), rest for 8 minutes.
800m Run (4 minutes), rest 4 minutes,
400m Run (3 minutes), rest 3 minutes.
Warm Down: Go for a light recovery run.
Drills: Doing them while tired reinforces muscle memory.
Mobility.

Hope it helps.
Desmond
on Tuesday, April 22, 2014 at 07:46 am
4/15 WOD
Rx'd - 6 rounds completed in 15 minutes
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