W.O.D.: D Long Intervals

Day 2 Week 2
Tuesday, January 17, 2012 • EnduranceD Cycle, Long Intervals

CFE STRENGTH & CONDITIONING WOD:

For time:

100 Double Unders

50 Hand-Release Push ups

40 KB Swings, 1.5/1 pood

30 Air Squats

20 Box Jumps, 20"

10 C2B Pull ups

Post time to comments.


ENDURANCE:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport:

*The "Sport (DAY)" notes when the single-sport workout is programmed/designed to be peformed during the week.

Swim (TUES): 6 x 2:00 TT, rest 4:00 between each effort

Bike (TUES): 7 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (TUES): 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds

C2 Row (TUES): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Post sport and distances/times to comments.

Multi-Sport:

*The "Sport (DAY)" notes when the multi-sport workout is programmed/designed to be peformed during the week.

Swim (MON): 4-6 x 2:00 TT, rest 4:00 between each effort

Bike (WED): 5 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (TUE): 5 x 600m, rest 2:00, hold all efforts within 2-3 seconds

Post sport and distances/times to comments.


PROGRAMMING TEMPLATE UPDATE Effective JANUARY 17, 2012 for Endurance Workouts (also in the FAQ)

The weekly Single-Sport (SS) and Multi-Sport (3S) templates have been updated to make each easier to follow and implement. The new template will also allow for (SS) and (3S) athletes to follow their respective programs better.

The day(s) within a week that (SS) and (3S) endurance are programmed/designed to be performed will be noted in parentheses:

"Sport (DAY)"

For example, "Swim (MON)" for a (3S) athlete denotes that on the front end of the week, the Swim is programmed for Monday.

For (3S) workouts on the weekends, athletes will sometimes have the option of performing either an Interval OR a Stamina-based workout in the form of a Tempo or Time Trial effort. These options, if available, will be noted in parentheses:

"Sport (FRI)"

"Sport (SAT or Tempo)"

"Sport (SUN or TT)"

Single-Sport

Single-Sport (SS) endurance workouts are programmed/designed to be performed on TUESDAYS, THURSDAYS, and SUNDAYS. However, to provide individual flexibility, these workouts will be posted each day. Athletes can change the template as needed.

To keep the integrity of the program and maximize results, stick to the programmed template as close as possible.

Multi-Sport

Multi-Sport (3S) endurance workouts are programmed/designed to performed on specific days of the week (varies depending on the week) to balance volume and ensure proper recovery. However, to provide individual flexibility, these will workouts will be posted each day. Athletes can change the template as needed.

To keep the integrity of the program and maximize results, stick to the programmed template as close as possible.

A sample Multi-Sport (3S) weekly template may look like this:

Monday: Swim Interval [will be noted as Swim (MON)]

Tuesday: Run Interval [will be noted as Run (TUES)]

Wednesday: Bike Interval [will be noted as Bike (WED)]

Thursday: OFF

Friday: Interval [Sport will vary] [will be noted as Sport (FRI)]

Saturday: Interval OR Tempo [Sport will vary] [will be noted as Sport (SAT or Tempo)]

Sunday: Interval OR Time Trial [Sport will vary] [will be noted as Sport (SUN or TT)] 

 


Angie, CrossFit Utah Valley Endurance

CrossFit Utah Valley hosts the CrossFit Endurance Seminar March 31 - April 1, 2012. Register on our CrossFit UV Seminar Registration Page


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Comments (72)

John
on Monday, January 16, 2012 at 07:22 pm
Tuesdays format
Thanks for the change from Monday, it is very much appreciated
nfdmedic4
on Monday, January 16, 2012 at 08:45 pm
runs
600m on a standard (US) treadmill is going to be tricky. Just might lengthen it out to 0.4 miles as it'll be easier to read on the screen.
joey
Mike
on Tuesday, January 17, 2012 at 03:22 am
WOD rx'd
14.59

NICE one :)
AndyM
on Tuesday, January 17, 2012 at 03:50 am
Tuesday (SS) Run
Poor little hotel treadmill could only get up to 6 min pace. All three done at 4:28. Could have gone a bit faster, but not by much.
Scott
on Tuesday, January 17, 2012 at 04:08 am
WOD
12:18, fourth week of CFE...Improving slowly, but love the challenge
Newman
on Tuesday, January 17, 2012 at 04:46 am
Rest Time
When there is a prescribed rest time in between intervals, do you have to rest that long? Or is this the longest you have to rest or can you use less rest time if you feel up to it?
Chad Brinkley
on Tuesday, January 17, 2012 at 04:52 am
swim wod
Thanks for the programming update. I think the format you used today is both easy to understand and flexible enough for athletes to adapt to their needs.

Did Mondays swim WOD today. 6x2 minutes. Average distance was roughly 130-135 yards. It was tough to maintain form on the last interval. CROSSFIT WOD at the local box this afternoon.
neebs
on Tuesday, January 17, 2012 at 05:14 am
thanks
Thanks for switching it back to the old endurance template
O.T. Ingram
on Tuesday, January 17, 2012 at 06:00 am
S&C
9:56 60#kb 24"box
Case B
on Tuesday, January 17, 2012 at 06:03 am
C2 Row
3x1500
1. 5:56
2. 6:01
3. 6:01
O.T. Ingram
on Tuesday, January 17, 2012 at 06:15 am
S&C
Done in 9:56 60#kb 24"box.
SB
on Tuesday, January 17, 2012 at 06:20 am
WOD
12:18, fourth week of CFE and slowly improving. Certainly addictive.
Garrett
on Tuesday, January 17, 2012 at 06:35 am
New Web Page
I like the new website. It looks clean and the new break down is easy to follow. Keep the the workouts coming!
steve f
on Tuesday, January 17, 2012 at 07:36 am
single sport cycling
7x3:00 power on cycleops trainer:
340
335
330
331
332
325
318
David
on Tuesday, January 17, 2012 at 07:41 am
S&C
9:05
Intervals tonight
HM
on Tuesday, January 17, 2012 at 08:16 am
WOD - Run
4 x .4 miles @ 8.6mph = 2'47"
1 x .4 miles @ 8.7mph = 2'45"
Chris D
on Tuesday, January 17, 2012 at 08:36 am
SC
10:53 rx
BradM
on Tuesday, January 17, 2012 at 08:40 am
S&C
16:37...man I struggle with double unders, they were the first 9:30 to complete.
Wouter M
on Tuesday, January 17, 2012 at 09:26 am
WOD
8.47 Subbed DU's for 3:1 normal unders
SB
on Tuesday, January 17, 2012 at 09:38 am
WOD
12:18, fourth week of CFE and slowly improving. Certainly addictive.
Ragan
on Tuesday, January 17, 2012 at 10:09 am
S&C
11:30 as Rx'd
VitekFire
on Tuesday, January 17, 2012 at 10:13 am
Daily Results
S&C WOD
8:10 Rx'd

Endurance
Run: 3x1200m
5:00, 5:00, 5:00
Zac
on Tuesday, January 17, 2012 at 10:37 am
WOD
11:30 with weight vest (36" box jumps in lieu of double unders)

New Website looks great and much easier to follow. great job!
Ron
on Tuesday, January 17, 2012 at 10:48 am
Looking for the archive of workouts
I'm a little behind the schedule and was looking for all of December and the beginning of January. Looks like many are missing or maybe I missed something on where they went. Any help would be awesome. Thanks
sdruss00
on Tuesday, January 17, 2012 at 11:29 am
SS Run 1/17 (LI)
5:04, 5:07, 5:01
Kieran
on Tuesday, January 17, 2012 at 11:34 am
Wow, the new site comes with different workouts for SS & 3S athletes? Way to step up your programming! I thought the new template today was good, but this kicks ass.

Thanks for all your work JMac, Kaitlin, and anyone else.

Forgot my waterproof gear, so I ran on the treadmill.

5 x 0.38M @ 6:00 pace & 1% incline
Felt easy for a 6min pace. 2-3% would reflect road running better.
Enoch Pitzer
on Tuesday, January 17, 2012 at 11:36 am
HEck YES
Death by pull-ups today, got through the 14th round, which is a PR, when I reripped my hand. NEW sight looks good guys.
Anthony
on Tuesday, January 17, 2012 at 12:24 pm
A and B S&C WOD's
So we do both the A and B WOD, in the S&C WOD?
Kimmo Vainio
on Tuesday, January 17, 2012 at 01:10 pm
Kimi
Hi,
1´m asking about DE and ME: why there is only 60-90`` recovery between sets? Is it enough?
will
on Tuesday, January 17, 2012 at 01:18 pm
sub 3:1 SU for DU
9:28
Sam
on Tuesday, January 17, 2012 at 01:29 pm
Run WOD:

4:27
4:38
3:47

Really bad at pacing, but only 2 weeks into endurance training. I was a rower, so I know how to pace on the rower, but does anyone have any good drills or ideas for pacing with a run?
Mike
on Tuesday, January 17, 2012 at 01:38 pm
Swim WOD
All 150m .. turns improved big time. Swim was a bit slow.
HM
on Tuesday, January 17, 2012 at 01:40 pm
Where to start on bike tomorrow?
It's the first week of bike intervals for me. Where do I start for the 5 x 3:00? Is the goal cadence, power, or speed?

I my 5 x 600m were @ 8.6 mph on the treadmill. I'm stronger on the bike.
Sean
on Tuesday, January 17, 2012 at 01:40 pm
S&C WOD-Subbed 4:1 single unders (400) and 24" box for 9.24 total

Endurance-3x1200 @ 5.24, 5.22, 5.18
Guy Petruzzelli
on Tuesday, January 17, 2012 at 01:46 pm
New site look
Hey guys - great work on the new look! Definitely easier to navigate and understand. Looking forward to seeing you all soon.

Guy
Kaitlin
on Tuesday, January 17, 2012 at 02:00 pm
RE:Kimi
The max effort and dynamic effort definition are in the FAQ. This can help you to understand the goals of the ME/DE sets. With dynamic sets you are looking to move the weight fast and incontrol.
Sean
on Tuesday, January 17, 2012 at 02:32 pm
I screwed up my laps on my watch, correction for my earlier comment is-Endurance 3x1200 @ 4.34, 4.32, 4.30
Mike
on Tuesday, January 17, 2012 at 02:42 pm
Swim WOD
All 150m .. turns improved big time. Swim was a bit slow.
Brad Williams
on Tuesday, January 17, 2012 at 02:54 pm
1/17/12 WOD
Strength & conditioning this morning. It was pouring here in MI and I didn't want to run on the treadmill. 300 Singles Unders subbed for DU's (still working on those), subbed Kip Pull-Ups too- 9:56 minutes. Will get the run in tomorrow since my bike is in getting the yearly tune-up.
neebs
on Tuesday, January 17, 2012 at 03:53 pm
daily results
Row: forgot to write down time but I was on a different rower and I coulnt get the damper setting to go past one. which annoyed me cause I usually use the highest. If I had to guess my avg 500 meters was 1:55. Redo 2x 1500 tomorrow
Jake Fisher
on Tuesday, January 17, 2012 at 04:28 pm
Daily Results
WOD Rx'd, Scale-ups - 7:14

- 300 Singles
- 50 Double Hand-release pushup (release on the bottom; pushup violently to my hands come off the ground at the top)
- 40 KBS w/ 60# KB
- 30 Air Squats
- 20 Box Jumps, 24"
- 10 C2B Pullups

Felt great! Got a little pukie-feeling after finishing. Only broke three times and not more than 3-secs.

Snowed last night, freezing now. Not running tonight; might hit-up 600s at an indoor track tomorrow.
nfdmedic4
on Tuesday, January 17, 2012 at 04:36 pm
next time, faster
The problem w/ the treadmill is that u have to judge how fast u think u r capable of running. I have to calculate my time on the treadmill based on the speed I choose as the retarded treadmill @ work only scrolls the info at its chosen speed. There is no way to lock it down to just your distance. So.... I put the treadmill @ 11mph/1% incline, giving me my 600m @ 2:05. I decided to rest 2:05 so a 1:1 ratio. I should of gone faster! I felt ready to hit each new round after the rest, and wasn't feeling like I was going to puke or die. Followed up the endurance w/ the other wod 15 min later.
S&C as Rx'd: 9:00
Joey
Alan Pamayo
on Tuesday, January 17, 2012 at 04:41 pm
Endurance (Ruck) 3 x 1200m with 52lb backpack: 7:31, 7:48, 7:43

WOD as RX'd: 9:54
Jason
on Tuesday, January 17, 2012 at 04:45 pm
CFE WOD
13:52 as Rx'd. Forgot to bring my own jump rope, had to use the gym's ropes.
Daniel Smith
on Tuesday, January 17, 2012 at 04:56 pm
WOD
WOD: 12:41. Box jumps were 24 instead of 20. Worked on my pose running afterwards. Ran 6x800s this morning with one mile warm up and one mile cool down
Case B
on Tuesday, January 17, 2012 at 05:11 pm
S&C WOD
7:06 - RXd
Rev
on Tuesday, January 17, 2012 at 05:13 pm
S - Run + M - Run + WOD = very tired
3x1200 - 4:38, 4:39, 4:45
5 min rest
5x600 - 2:06, 2:01, 2:05, 2:06, 2:05
2x10 burpees after all
3 hour rest
20 d/u, but cruddy rope so did 1:2 for 200 s/u, 55# dumbell, 24": 10:20
BradM
on Tuesday, January 17, 2012 at 05:15 pm
Endurance
6:20-6:29-7:04. Struggling with my runs, even several hours after the S&C... Looking forward to getting better
Boots
on Tuesday, January 17, 2012 at 05:19 pm
S & C
13:03 as RXd

Still getting use to this, enjoying the challanges everyday!
Bryan
on Tuesday, January 17, 2012 at 05:36 pm
WOD Results
8:35 Subbed 3 singles per double under, everything else as prescribed.

Skipped endurance portion for tomorrow morning because of my schedule.
StacyF
on Tuesday, January 17, 2012 at 06:48 pm
CFE S&C and 3S WOD
WOD - 15:22 Rx'd
Endurance - It is really cold out here right now, and I hate the treadmill in my garage with a passion. It has become my bike repair stand for all my bikes. I decided to run 1.5 miles before the WOD and another 1.5 miles after the WOD. Forgot my gloves and socks, so my hands turned into ice packs. Still better than the treadmill.
Randy
on Tuesday, January 17, 2012 at 07:23 pm
Run Question
What does "hold all efforts within 2-3 seconds" mean? Does this mean that I run 600 meters, wait 2-3 seconds then start again? Or am I resting for 2:00 minutes then running another 600 meters?
Kaitlin
on Tuesday, January 17, 2012 at 07:26 pm
RE: Run question
Randy-- You rest for the given rest interval. Hold all efforts within 2-3 seconds means the difference between your fastest and slowest repeat should be 3 seconds at most.
steve f
on Tuesday, January 17, 2012 at 07:47 pm
WOD
Rx'd 7:15
sarah
on Tuesday, January 17, 2012 at 08:13 pm
run/wod
1200: 4:30, 4:25, 4:25, felt like at the begining of these I could have gone faster rather than a progression run.
Wod was 7:20...only did singles, was getting frustrated with the double last week cuz my hair of all things was tripping up the rope!
sel marie
on Tuesday, January 17, 2012 at 08:55 pm
WOD
11:26 24" box jumps

spared 4 rounds 4 min for boxing

running day
Justin
on Tuesday, January 17, 2012 at 09:07 pm
s & c
9:10 as Rx'd
intervals in the morning
Jordan
on Tuesday, January 17, 2012 at 09:39 pm
Wod:sub 300 sus and 55lb db. 10:40
Run: 4:49, 5:15, 5:23. Oops on holding 3-5.
Kole Trickle
on Tuesday, January 17, 2012 at 10:46 pm
Tuesday WOD with Run
3x1200m. 6:05, 5:25, 5:03
WOD
9:23, 1.5pood
Kole Trickle
on Tuesday, January 17, 2012 at 10:55 pm
Tuesday WOD with Run
3x1200m. 6:05, 5:25, 5:03
WOD
9:23, 1.5pood
Kole Trickle
on Tuesday, January 17, 2012 at 10:55 pm
Tuesday WOD with Run
3x1200m. 6:05, 5:25, 5:03
WOD
9:23, 1.5pood
D Craig
on Wednesday, January 18, 2012 at 05:38 am
CFE STRENGTH & CONDITIONING WOD:
33/m/5'10"/227

Used 55lb dumbbell for KB swings

10:25 as rx'd
O.T. Ingram
on Wednesday, January 18, 2012 at 06:11 am
Endurance
Noticed the following morning (this morning.I was doing wrong)

Did the Bike and run.

Bike set to level 10 95r lifecycle 5x3:00 first was fast 1.27 the rest were around 1:19

Run 12mph on treadmill at 1% 1:41.
KD
on Wednesday, January 18, 2012 at 06:48 am
KD Results
3x1200 Run - 6:25 each. 7mph with 1.5 incline on treadmill

12:46 for S&C
Matman
on Wednesday, January 18, 2012 at 11:39 am
Tues jan 17 xfit wod
9:45 du, 53kb 20inch box
Nice wod. Keep up the good work with the site. My wife and are do our best to follow the site 3 sport as Rx but with life, work, kids, pool availability, etc we find it tough do follow exactly,so we sub and swap days as needed. Thx,for giving us this site to help with our training.
Jack Cotton
on Wednesday, January 18, 2012 at 12:01 pm
S&C WOD
51/M/5'9"/172

9:47 as rx'd
Kole Trickle
on Wednesday, January 18, 2012 at 02:27 pm
Swim
2:00 125mx6
Total 750m.
Neebs
on Wednesday, January 18, 2012 at 04:26 pm
Daily Results
Wod:15:37 still cant get a lot of double-unders so I subed in 5 sets of(25 regular jump rope and 10 box jumps)
Dan S.
on Wednesday, January 18, 2012 at 06:42 pm
C2 Row: 3 x 1500m, rest 3:00
05:38.0
05:37.1
05:36.3
Gus
on Saturday, January 21, 2012 at 10:44 pm
WOD results
9.09 total
Scott from the Lou
on Wednesday, February 08, 2012 at 07:36 am
Morning Row
3 x 1500m w/ 3:00 rest TT:

6:05, 6:01, 6:09. Whoa what a burner. 2 weeks into rowing. This sport is badass! strong focus on form and efficiency.
Scott from the Lou
on Wednesday, February 08, 2012 at 05:44 pm
evening WOD
KB swing scaled to 35# KB.
Double unders scaled to single, one-legged as right achilles is still spotty.

7:43. Nice quick one.
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