W.O.D.: D Long Intervals

Day 1 Week 4
Monday, January 30, 2012 • EnduranceD Cycle, Long Intervals
STRENGTH:

Max Effort (ME): Back Squat

Work up to a 3RM or 1RM. Post loads to comments.

5-10 minutes rest then CFE Strength & Conditioning WOD


CFE STRENGTH & CONDITIONING WOD:

On the minute for 12 minutes:

2 Deadlifts @ 70% of 1RM

7 Burpees

Post deadlift load to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (TUE): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds

Bike (TUE): 5 x 5:00 TT, spin/rest 3:00

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (MON): 8 x 100m on 2:00, hold all splits within 3-5 seconds

Bike (WED): 3 x 5k, spin/rest 4:00, hold all splits within 3-5 seconds

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

Post sport and times to comments.


Brian MacKenzie, CrossFit Athlete Training Camp
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Comments (67)

Ray
on Sunday, January 29, 2012 at 07:14 pm
pace
For long intervals, how should we gauge/determine our pace?
Willie
on Sunday, January 29, 2012 at 11:44 pm
3S - No swimming pool for a few weeks
I am just settling into a new job, I am a traithlete but at the moment I can not get to the local pool. Can I replace swimming with rowing if so do I increase the intervals? Or do I utilise the time too work on the bike/run? Thanks.
david
on Monday, January 30, 2012 at 01:35 am
re:ray pace question
Brian spoke about pacing a similar workout(8x400m) in a mainsite vid last week if you can find it...basically hard enough to maintain your splits across the repeats but he explains it better,haha
DRod
on Monday, January 30, 2012 at 02:10 am
WOD
Back Squat 3 reps @ 215, 225, 230, 235, 240#
-Should have started heavier

S&C: Dead Lift @ 235
-not sure what my 1RM is for DL. Last checked I was 375 but I know I can't get that right now. 235 felt very manageable.

Rx'd all 12 rounds. Had about 30-35sec to rest in between rounds and that was just about right. Legs got really fatigued towards the later rounds.
Andy L
on Monday, January 30, 2012 at 04:31 am
RE: Pace
Ray, I would suggest you establish your TT as you would your 1RM for lifting. That way you have an idea of your all out effort and will then have a more accurate gage of how to scale back for LI/SI pace. At least that is what I did.
Kaitlin
on Monday, January 30, 2012 at 05:23 am
re: pace question
David-- That video is linked on the sport tech run page.
Daniel Smith
on Monday, January 30, 2012 at 05:30 am
CFE Swim:
WOOHOO!! great swim hitting my first 100m at 1:52, 2nd @ 1:49, then 1:48. 1:47, 1:45, 1:46. very fatigued towards my sixth round so i worked on my form and did four 50 meters. started out with a 400meter warm up with some leg work. Dang ole pool was 81 degrees and it felt like a sauna so i wonder if that was what wore me out so quick. Ready to plan out my tri season this summer....looking forward to some great races and even better results thanks to crossfit!!
Chad Brinkley
on Monday, January 30, 2012 at 05:56 am
Swim WOD
I did the 3 Sport Swim WOD this morning: 800 Yard Warm Up (200 Freestyle, 200 Drills, 200 Pull, 100 Kick, 100 Freestyle), 8x100 on 2:00 (All intervals between 1:29 and 1:32), 600 Yard Cool Down (200 Freestyle, 200 Drills, 200 Freestyle).

Strength and Conditioning WOD at the local Box tonight.
DRod
on Monday, January 30, 2012 at 06:24 am
re: pace question
Just saw that video earlier. It helped answer a question I had on this exact topic last week.

What a resource we have available here. Thanks to those who make it happen.
KD
on Monday, January 30, 2012 at 06:37 am
Getting Behind
I started CFE when the D cycle started. After two weeks I got sick and took the third week off. Should I resume where I left off, of just skip the missed workouts and start again with today's?

Thanks.
Kaitlin
on Monday, January 30, 2012 at 06:40 am
RE: Getting Behind
KD--If you want to plan out your week ahead of time you can pick up where you left off. Many people follow the site behind so they are able to plan their week ahead of time.
StacyF
on Monday, January 30, 2012 at 07:12 am
3S Swim
WU 2X [150 ez @ 3:15, 2x25 drill]
MS 1-1:33;2-1:35;3-1:35;4-1:34;5-1:36;6-1:36;7-1:34;8-1:35
CD 2 X 100 ez-mod @ 1:55
The last 2 intervals I felt completely. I felt like my legs were led when I flip turned and pushed off the wall.
I have a shoulder that is in pain and taped together. Chiropractor tomorrow.
Got to the pool late and had to cut distance on WU and CD down to get to work on time.
Ray
on Monday, January 30, 2012 at 07:40 am
RE: Pace
Kaitlin, which video are you referring to?
Kaitlin
on Monday, January 30, 2012 at 07:58 am
RE: Pace
http://tinyurl.com/7mt4wom
It's on the sport tech run page as Understanding Pacing w/ Brian MacKenzie
John
on Monday, January 30, 2012 at 08:36 am
Back squat
175x1 new pr
I started box squatting 1.5 weeks ago and feel that is helping me get out of the hole quicker

WOD as rxd
DL@ 180
I went a tad over aminute on two of them.
Alan Pamayo
on Monday, January 30, 2012 at 09:27 am
WOD
ME Back Squat 1RM: 295,315,335,355,365(F) ...365 is PR

WOD as RX'd w/ 275 lbs; Round times: 23,23,22,22,22,21,21,21,21,21,20,19
JustinT
on Monday, January 30, 2012 at 10:13 am
Results
Back Squat 3 Rep Max: 285# pr

WOD: DL 265#
Dropped to 5 burpees last four rounds.
Starkey
on Monday, January 30, 2012 at 10:32 am
WOD
S: Back Squat 3RM worked up to 235
S&C 225 deadlift as perscribed
Nick
on Monday, January 30, 2012 at 11:29 am
S & C wod
Got up to a 300# Back Squat 1RM

Did 270# for DL all 12 Rds had about 30-35 secs of rest each round. Fun Wod, 3-5 hrs later will do 8x 100m sprints in the pool
Kirk
on Monday, January 30, 2012 at 12:09 pm
new to CFE
I want to prepare for the New Orleans 70.3 on April 22 using Crossfit and CFE instead of LSD training. Would you recommend that I start with the day 1/week 1 workout from January 9 or start with today's workout? Thanks for the help!
JohnHendrix
on Monday, January 30, 2012 at 12:19 pm
WOD
Strength: 3RM of 225.
S&C @265#. Slowest round :40 fastest round :30.
So do you guys program rest days 'round here? haha.
Kaitlin
on Monday, January 30, 2012 at 12:23 pm
RE: New to CFE
Kirk-- Since you are new to CFE you should begin here http://tinyurl.com/828b2jq Then you can begin to follow the D cycle. Start at the beginning of a cycle.
Ben
on Monday, January 30, 2012 at 12:40 pm
WOD
Just starting to get the hang of this stuff.

S: Back Squat 3RM 185, 215, 225, 245

S&C: DL: 185 (havent quite gotten the hang of that yet)

Multi-Sport: 1:26, 1:23, 1:28, 1:28, 1:30, 1:29, 1:27, 1:25

I'm new to crossfit and running a half marathon Feb 18th. How long in advance should I lay off training before the race?
Daniel smith
on Monday, January 30, 2012 at 12:54 pm
WOD
Squat max@205!! New PR! Last time I remember doing something like this 135 was a struggle for me, takeing in the idea that I was doing LSD in running and did not have much muscle or strength! Here I am now weighing 170 and squatting 205 as one rep max!! Hit every round for 12 rounds, had about 30 to 20 seconds left on the minute. Worked on my pose running and double unders.
Kole Trickle
on Monday, January 30, 2012 at 01:08 pm
Strength and S@C WOD
Squat 3RM: 225x3, 275x3, 295x3
S&C WOD
1st 6 sets with 245 dead lift. Form starting going down hill
Switched to 225 dead lift last 6 sets. All 12 sets within time
Brad Williams
on Monday, January 30, 2012 at 01:13 pm
1/30/12 WOD
Interval Swim to start. 75m at 2 minutes. Had to scale because I'm not that fast :) 1:22,1:21,1:23,1:22,1:22,1:23,1:24,
1:21 min. Strength & conditioning after. Squats- 225/3 reps,
245/3 reps, 250/3sets/3 reps. 225lb. Deadlift for the 12 minute WOD. Legs felt a little wobbly for squats, but I did them 15 min. or so after swim. Deadlifts were good though. Tough one today.
Wouter M
on Monday, January 30, 2012 at 01:44 pm
Swim
3x300 in 305-310 seconds
Jim B
on Monday, January 30, 2012 at 01:45 pm
CFE WOD
Swim (MON): 8 x 100m on 2:30, hold all splits within 3-5 seconds

1:43, 1:43, 1:43, 1:44, 1:45, 1:46, 1:47, 1:48

Next time I need to do 2:20 or 2:15 on
Flip
on Monday, January 30, 2012 at 02:05 pm
Gettting Back In
I took about 3 months off from CFE and looking to get back in, but not sure where to start. Any suggestions are appreciated?
Prinze
on Monday, January 30, 2012 at 02:09 pm
Wod
Squat 3RM @ 137.5kg(pr)

Wod Rx'd @ 130kg

Cool workout!
Rick
on Monday, January 30, 2012 at 02:34 pm
Home WOD
Can the WOD be performed with resistance bands or other easy use home equipment without access to a gym or Crossfit facilty? I want to start but don't have access to gyms.
Stuart F
on Monday, January 30, 2012 at 02:47 pm
wod
am: running drills, 5 x 50-100m working on pose technique, using hamstrings

pm: s&c as Rx'd. kept the weight down to 200lbs so not to overstress knees after running. I feel I am on the fine line between massive strength and fitness gains or mashing up my joints, so didnt push it too much. All rounds complete in 35secs or under.

This my only my second week of full-time cfe. previously i had been doing 2 or 3 s&c wods per week and I'm finding it a big jump now up to the 6 sessions plus SS
tyler
on Monday, January 30, 2012 at 02:56 pm
confused
Im new to cf endurance, I've been doing regular cf for over a year but have a half ironman tri in may. I need to start adding swimming and biking to my cf Wods but im not sure if I should follow the s&c Wod and then pick the ms workout as well or single sport...can someone point me in the right direction?
Prinze
on Monday, January 30, 2012 at 03:01 pm
Wod
Squat 3RM @ 137.5kg(pr)

Wod Rx'd @ 130kg

Cool workout!
TobeyTFD
on Monday, January 30, 2012 at 03:36 pm
Str & S&C
Str
3rm box squat 10" box
275, 295, 315

S&C:
As rx'd w/ 315lb DL
jpeck
on Monday, January 30, 2012 at 03:39 pm
wod
3rm bs 250

my deadlift is around 370, i do not understand why i cant back squat anymore than 250 for a 3rm!!!!! So frustrating!!! Any ideas of weaknesses that would lead to that????


otherwise

wod as rxd w 260lbs deadlift
Kirk
on Monday, January 30, 2012 at 03:55 pm
RE: New to CFE
Kaitlin, thanks for the quick reply and info. Right now I'm getting in 5 Crossfit workouts per week and plan to swim, bike, and run once a week in addition to those 5. This should get me started on the right foot and be a good balance of strength, metcon's, and sport specific training. Thanks again!
Gary
on Monday, January 30, 2012 at 04:09 pm
First CFE
Doing 3 sport but I don't start swimming until March for IMTX.
Bike 3x5k@ 272, 262,265 watts
Home box WOD:
30 Double unders before each round of
21,15,9 Deadlifts,box jump 30in.
Rx 10:36
Daniel Smith
on Monday, January 30, 2012 at 04:54 pm
tabata?
how often should we include a tabata in our schedule?? would once a week be good?? or should we at all?
TobeyTFD
on Monday, January 30, 2012 at 05:10 pm
Str & S&C
Str
3rm box squat 10" box
275, 295, 315

S&C:
As rx'd w/ 315lb DL
Chad Brinkley
on Monday, January 30, 2012 at 05:22 pm
Re: Tyler
Follow the multisport plan. CFE recommends doing 2 Bike WODS, 2 Swim WODS, and 2 RUN WODS in addition to normal Crossfit WODS each week.
Chad Brinkley
on Monday, January 30, 2012 at 05:24 pm
Crossfit WOD
Did the Strength and Conditioning WOD at the local box this evening.

Strength: 5 sets of one leg Russian Dead Lifts - 7 reps per leg. Maxed out with 2x55 LB KB.

Conditioning: 40-30-20-10 Reps of One handed KB Swings @35, Uneven Push Ups on a 45 LB Plate, and 20" Box Step Ups with a 35 LB Plate. Time was 13:58.
Kirk
on Monday, January 30, 2012 at 05:55 pm
RE: Confused
Tyler--Read the comment that Kaitlin wrote to me at 12:23pm. Follow that link and read about the programming. I'm in the same boat as you with the 70.3 coming up in a few months. I'm doing 5-6 Crossfit workouts (this includes strength and metcons) at a gym and starting this week I'm going to add 1 bike, 1 run, and 1 swim from the beginning of the D cycle (January 9) here on the CFE page. I'll see how my body responds to this additional training before I try to do 2 of each sport specific workouts/week. Hopefully this helps you!
Kirk
on Monday, January 30, 2012 at 05:55 pm
RE: Confused
Tyler--Read the comment that Kaitlin wrote to me at 12:23pm. Follow that link and read about the programming. I'm in the same boat as you with the 70.3 coming up in a few months. I'm doing 5-6 Crossfit workouts (this includes strength and metcons) at a gym and starting this week I'm going to add 1 bike, 1 run, and 1 swim from the beginning of the D cycle (January 9) here on the CFE page. I'll see how my body responds to this additional training before I try to do 2 of each sport specific workouts/week. Hopefully this helps you!
Martyb
on Monday, January 30, 2012 at 06:00 pm
Rx'd
New to Crossfit, someone mentioned doing the WOD rx'd... Does this stand for remedied? And can some one either give me an example or set me straight?
Thanks!
KC
on Monday, January 30, 2012 at 06:22 pm
coming back to CE
SQUAT 3RM - final set 345
DL / Burpee - DL @ 345
Row - all efforts held from 2:55-3:00

On a side note, ran a tough mudder on saturday which I think led to my nipples chaffing like crazy duriing the rows!
Kaitlin
on Monday, January 30, 2012 at 06:28 pm
RE:Rxd
Marty B Rxd = as prescribed. You can find definitions to terminology in the workout legend linked at the bottom of the wod and in the FAQ
VitekFire
on Monday, January 30, 2012 at 06:41 pm
Daily Results
Strength
225x4,245x2,275x1,295x1,305x1(F)

S&C WOD
DL: 325lb
StacyF
on Monday, January 30, 2012 at 06:45 pm
CFE S & C WOD
Strength: 135 for 3 RM

DL 135# did all 12 rounds in 30 -40 sec because shoulder is smoked. Dropped the weight down due to the shoulder as well. My ART session tomorrow is going to be painful!!
SD
on Monday, January 30, 2012 at 06:59 pm
S&C
3RM Back Squat-worked up to #275
WOD: DL@290 for 2x + 7 burpees for 12 rounds OTM
Bryan
on Monday, January 30, 2012 at 07:05 pm
WOD Results
Back Squat: 135x5, 225x2, 275x2, 315x1, 350x1 (PR) Felt great and super strong. 350 was my goal for a while since it is twice my body weight.

S&C: finished each set strong averaging 30 seconds each. Used 255 for DL. Tough but fun WOD.
Kole Trickle
on Monday, January 30, 2012 at 07:58 pm
3S Swim
8 x 100m on 2:00, hold all splits within 3-5 seconds
1:37x3, 1:40, 1:41,1:39,1:32, 1:31
Unbroken
Jordan
on Monday, January 30, 2012 at 07:59 pm
Strength: 335 1rm. 30# short of last pr, but still coming off injury, so didn't push it.

Wod: 315# as rxd. No misses.
Zach
on Monday, January 30, 2012 at 08:11 pm
WOD
Back Squat: 185x3, 245x3,335x3,355x1

S&C: Had about 30 seconds between each set. Used 245 for my DL. I am a sophomore in college and weigh in at 160lbs. I have seen huge gains. Thanks CFE!
Zach
on Monday, January 30, 2012 at 08:18 pm
WOD
Back Squat: 185x3, 245x3,335x3,355x1

S&C: Had about 30 seconds between each set. Used 245 for my DL. I am a sophomore in college and weigh in at 160lbs. I have seen huge gains. Thanks CFE!
Jake Fisher
on Monday, January 30, 2012 at 08:21 pm
Daily Results
I started a new career job today, so I'll be adjusting to a new training schedule over the next couple weeks. I apologize in advance if my communication lacks in the interim.

Back Squat (ME) - 265#
135(6)-185(4)-225(2)-245-255-265
> My hip w/ half a labrum dislocated at 245# (I was being forced to parallel by people in the box -- so I showed them the catastrophic failure that results) ... My hip is probably fucked up for a while now.

After 15 mins of rolling on the ground and nearly vomitting after I relocated my hip... I hit 255 & 265 for 1 Rep -- only to the depth that I know is safe for me.

10 mins later...

All 12 Rounds of the WOD, using 255# DL

10 mins later...

8 x 100m ROW on 2:00 - 17.9s
17.9 - 18.8 - 18.8 - 18.7 - 18.4 - 18.3 - 18.4 - 18.7

Tomorrow our box has The Filthy 50, one of my favorites -- so that's on my agenda.
D Craig
on Tuesday, January 31, 2012 at 06:00 am
dckeypah@yahoo.com
33/m/5'10"/227

Back Squat (ME)
135x5
185x3
225x3
275x3
285x3
295x3
305x3

CFE S&C WOD
Deadlift 280lbs
Rounds 1-7 as rx'd
Rounds 8-10 needed an extra minute rest between rounds
11-12 as rx'd
sdruss00
on Tuesday, January 31, 2012 at 08:03 am
1-31-11
ME: BS 1RM- 250F,235,240# I think this is a PR.
S&C: DL @185# (loved this WOD)
DRod
on Tuesday, January 31, 2012 at 10:40 am
@ Jack Fisher
Jack, what's up with your hip? I had arthroscopic surgery on mine about 8 weeks ago to fix a torn labrum and to re-shape the femur head which was causing the tear and limited my range of motion. Luckily I caught it before I tore any cartilage.

I'm still recovering but I can tell that when it gets completely healed (another month) I will be better off.

Any thoughts on getting it taken care of?
SFabyan
on Tuesday, January 31, 2012 at 04:45 pm
1-31-11
Swim this am since I had to run at the fire station yesterday. No WOD second day as I'm building into it. Look forward to tomorrows workout.
Jake Fisher
on Tuesday, January 31, 2012 at 05:35 pm
@ DRod
Hey DRod,

I partially blew my hip labrum a couple years ago, as a result of LSD over-training/under-recovery.

No medical insurance then or now has resulted in me not having it repaired. And honestly, the time off for the fix would kill my triathlon career... I am capable of swimming, biking, and running without any issues and I'm happy with my fitness. So, at this time, there's really no point to having it repaired.
D Craig
on Wednesday, February 01, 2012 at 07:29 am
ME Squat Correction
correction...

ME back squat ended at 310lb x 3

Would have gone for 315 but ran out of time.
DRod
on Wednesday, February 01, 2012 at 08:34 am
@ Jake Fisher
I completely understand. I had issues with my hip for about two years before I got it taken care of. During those two years it didn't affect my training or conditioning. It was more of a nuisance then anything. I have good insurance now so I just went ahead and got it taken care of.

Being away from training that first month was killer and I think I'm pushing harder then I should be right now but it feels ok. I figure another month or so and I'll be back 100%
Tod
on Wednesday, February 01, 2012 at 05:05 pm
Back Squat 3RM 225#
Deadlifts 215#
C2
KD
on Monday, February 06, 2012 at 11:44 am
KD Results
ME Back Squat - 255 x 2
S&C - read it wrong and did 12min AMRAP, but only nine rounds so doing on the minute would not have worked out well anyways.
bruce
on Sunday, February 12, 2012 at 09:54 pm
BS: 205x3, 225x2, 245x1, 275f (not quite parallel).
WOD: 245#, as RXd.
Scott from the Lou
on Tuesday, February 21, 2012 at 03:23 pm
evening WOD
First ME back squat since before severe achilles injury on Thanksgiving 2011. ALMOST BACK!

3 x 115, 3 x 135, 3 x 165, 2 x 185, 1 x 215, 1 x 225.

WOD: Rx'd w/ DL @ 185# (most since injury) I liked this one. Kept my burpees nice and peppy. 4 solid weeks of strict CFE has me feelin STRONG breathing-wise.

had to skip swim this morning with pool being closed :(
Comments are closed for this post.