W.O.D.: D Long Intervals

Day 1 Week 4
Tuesday, January 31, 2012 • EnduranceD Cycle, Long Intervals

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 20 minutes of:

Row 750m

50 Double Unders

21 KB Swings, 1.5/1 pood

Post rounds and fraction of rounds 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.


Carole Pilling, The Cell CrossFit Endurance Team
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Comments (43)

Stuart F
on Tuesday, January 31, 2012 at 02:06 am
wod
Hi Guys,

Its snowing here today so I was planning on doing the 6x750m row instead of cycling SS wod, but then I saw the s&c session also has 750s today.

If I do the 6x750m and then 3+hrs later I can get 5 rounds in the s&c, then thats 11 sets of 750m. Thats more than I'd do when I was a full-time rower, without the double unders etc.

So I'm just checking this is all correct? ;)

I'm not one to shy away from the pain, but this seems a little nuts even for you guys!

thanks a lot
s

So I'm just checking
Billy Bob
on Tuesday, January 31, 2012 at 03:55 am
Substitute
Is there anything you can sub for the row? I don't ha e access to a rowing machine.
StacyF
on Tuesday, January 31, 2012 at 04:53 am
3S Run
warm up - slow mile
1 - 8:34 (started before the treadmill was up to speed)
2 - 7:41 dropped to 8:06
3 -7:53
4 - 7:53
5 -8:06
6 - 7:53
7 -Laid out on the floor of my garage behind the treadmill for 10 minutes.
In order for me to hold all to 3-5 seconds, I would have to run really slowly, so holding around 20 to 25 seconds is pretty good for me.
Johnny
on Tuesday, January 31, 2012 at 04:56 am
3rds + 50DU
Kaitlin
on Tuesday, January 31, 2012 at 06:15 am
RE:Substitution
Billy-- From the CrossFit Mainsite:
Do Sumo Deadlift High Pulls:
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's
There are differences in what it elicits. It is a similar movement pattern. Scale the reps if your form is not spot on.
JustinT
on Tuesday, January 31, 2012 at 07:24 am
@billy bob
Sub for row is usually Sumo DL High Pull with 45lb bar. 1 rep for every 10m of the prescribed row.
Daniel Smith
on Tuesday, January 31, 2012 at 08:29 am
3s run
Ended up doIng 10x400 meters. Awesome run one mile warm up and first 400 was 1:20, then 1:15, 1:17, 1:16, 1:16, 1:16, 1:16, 1:15, 1:16, then threw everything I had into the last one and busted out a 1:12 which is new for me!! New goal is to get under 1:10, that'll take some work but it will be done!!

I am going to sub the row for SDL I guess would a 400 meter run equal to the row?? Are we trying to hit the anaerobic level in this workout??
DRod
on Tuesday, January 31, 2012 at 09:08 am
End WOD
I didn't see the CFE WOD posted when I got up (waited until 8pm PST). Not sure if it got posted late or if I was having tech issues. Anyway, luckily today is Tuesday and therefore a run day. I had written it down yesterday. This was my second time doing a CFE interval run. Last week was a disaster as my pacing and form was all over the place. Today I was very pleased with my pacing and my form wasn't too bad. I noticed I starred to lose my form toward the later rounds toward the end of my runs but I was able to sense it and slow down and adjust. I still need a lot of work on my speed but that will come with time. For now, my focus is on maintaining form and pace (although I was still breathing heavy at the end of my runs).

Times (rounded up):
1-2:27
2-2:30
3-2:30
4-2:34
5-2:33
6-2:33
I started a little too fast but over all I performed better than expected. Also, my cadence was higher (not by much though) on my slower intervals then on my faster ones. Not sure what that means
DRod
on Tuesday, January 31, 2012 at 09:13 am
S&C
3 complete rounds with 57 seconds lefts.

I felt very slow on the row although this was the second time I've ever rowed, so I wouldn't know what a good pace would be. I think it took me about 3:30 for the first 750m and I felt even slower after that. Overall good WOD. Dble unders made the lungs burn.
Wouter M
on Tuesday, January 31, 2012 at 09:34 am
WOD
2 rnds 750 m row and 12 DU
Got lost in the 50 DU,s
Josh M
on Tuesday, January 31, 2012 at 09:39 am
Substitution
What is a good sub for double unders?
Kaitlin
on Tuesday, January 31, 2012 at 10:09 am
RE:Substitution
Josh M-- Do tuck jumps.
Kim Williams
on Tuesday, January 31, 2012 at 10:40 am
SS Run
Did 800 warm up then:

6 x 600 with 90 sec rest
1 - 2:26
2 - 2:20
3 - 2:21
4 - 2:23
5 - 2:29 (definitely the hardest)
6 - 2:20 (push hard for the final!)

Goal: get better holding splits within 3-5 seconds
StacyF
on Tuesday, January 31, 2012 at 10:57 am
Explanation on my 3S Run
I forgot to say that the times are my per mile time meaning I ran the first 600 in 8:34 per mile time. It did not take me 8:34 to actually crawl 600, but at that pace it would take me 8:34 to do the whole mile. I figured I would explain that otherwise it looks even more humilitating.
MargaretG
on Tuesday, January 31, 2012 at 12:02 pm
lift and WOD
push press 5-5-5-3-3-3
65-85-95-105-115-120x2 :(
WOD
AMRAP 20
750m row
50 DU
21 KBS @ 16kg
2 +689m
rd1 3:08.9 row, 7:51
rd2 3:13.5 row, 8:45
rd3 689m row
I can see where an elite could get 5-6 rounds but that killed me.
Kieran
on Tuesday, January 31, 2012 at 12:11 pm
3S run
2:18
2:15
2:19
2:18
2:20
2:15

Legs have felt heavy since Sunday's ride. My form was garbage until the last interval. What's the point of doing a wod if I'm not going to focus and make the most of it? (rhetorical)

Good job to everyone who is doing it right.
VitekFire
on Tuesday, January 31, 2012 at 12:31 pm
SS Run
All rounds done on treadmill at the fire station.

All rounds were 2:14 with 90 sec rest in between
Nick
on Tuesday, January 31, 2012 at 12:59 pm
S & C Wod
2 rds + 361m, wow i sucked something fierce on those double unders today havent done them in a long time, lower back is def tight from pushing it yesterday, lats also surprisingly sore from the deadlifts. Very humbled today.
Jeff Peterson
on Tuesday, January 31, 2012 at 01:00 pm
WOD (following a day later schedule)

Built up to 225# for 3 reps on Back Squat
Used 225# on DL
Willie
on Tuesday, January 31, 2012 at 01:35 pm
WOD 1 & 2
WOD 1 - 3rds in 20mins (20kg KB)

WOD 2 - 1 mile warm up with a steady 600m to settle in then 6 x 600m 2.15,2.10,2.14,2.09,2.10,2.13,2.08.
Snider_B
on Tuesday, January 31, 2012 at 01:52 pm
S&C WOD
Completed 3 rounds + 580m row. Felt real slow on the rower. Wanted to pace myself. Good wod!
Kole Trickle
on Tuesday, January 31, 2012 at 02:23 pm
S&C
WOD
Three rounds and 375 m row, 50lb KB
Kind of sluggish today
Followed up with 3x3 front levers and back lever on rings
Prinze
on Tuesday, January 31, 2012 at 02:31 pm
WOD Result - 01/31/12 - Simon Williams
Wod as Rx'd=3 rounds + 245m Row

Tough workout. Lost my time on the dbl unders.

Rest 1hr

6 x 600m Runs
Tom Curteis
on Tuesday, January 31, 2012 at 02:47 pm
S & C WOD
3 rounds + 430m
28kg KB
Toni Biggerstaff
on Tuesday, January 31, 2012 at 03:09 pm
Today's WOD
2 rounds + 15 DUs. That was a tough one...but good one.
sdruss00
on Tuesday, January 31, 2012 at 03:12 pm
1-31-12
SS Run:
2:37/2:27/2:23/2:23/2:28/2:26
Feeling DL & burpee WOD which I made up today.
Brad Williams
on Tuesday, January 31, 2012 at 03:55 pm
1/31/12 WOD
Interval run this morning.- 2:20,2:19,2:22,2:18,2:21,2:24. Times may have been better had I not stepped in a pot hole while warming. Couldn't get to gym after school so I mad up my own WOD. 15 minutes on the min. 5 55lb. KB swings, 10 55lb. Goblet Squats, 15 Push-Ups. Keeping shoes on at school and walking around a lot really helped ankle. Swelling is way down from this AM.
John McCarthy
on Tuesday, January 31, 2012 at 04:58 pm
3S Swim
Great Site! Its definetly motivating to read the WODs every morning and everyone's comments. Nice Job everyone and thank You!

8x100
1:22,1:25,1:27,1:29, 1:30, 1:31 (swallowed some h20), 1:29, 1:24 I had some help on the last interval with a high school swim kid pacing me.
Alan Pamayo
on Tuesday, January 31, 2012 at 05:01 pm
Endurance Run 6 x 600m: 5:02, 5:04, 4:58, 4:51, 4:52, 4:42

WOD as RX'd: 3 Rounds + 92m Row ... had a hard time with DU's today.
Alan Pamayo
on Tuesday, January 31, 2012 at 05:04 pm
Forgot to mention 6 x 600m was with 72 lb backpack ... fast walking only.
Jake Fisher
on Tuesday, January 31, 2012 at 05:30 pm
Daily Results
The Filthy 50 - Firebreather!
22:46 Rx
+ Kipping Pullups (no jumping)
+ 300 Single Unders

The new career job is really killing my workout schedule. During these next couple weeks of work-related training, I'll probably let my Endurance work suffer... I'm not capable of making my schedule at work yet; so no runs tonight ;( I wanted to do 600s too -- it was 60'F today here in Lincoln, NE! IN JANUARY!!!
StacyF
on Tuesday, January 31, 2012 at 05:32 pm
S & C WOD
It was a beautiful spring-like day, so I ran 400 instead of rowed.
Besides running, did it Rx'd 3 rounds plus 1 kb swing.
Chad Brinkley
on Tuesday, January 31, 2012 at 05:33 pm
Three Sport Run WOD
Did the 3 Sport Run WOD this morning: 600 Meter Warm Up; 6x600 Meters with 90 seconds rest (2:03; 2:09; 2:11; 2:09; 2:13; 2:13); 600 Meter Cool Down.

I made the mistake of going out too fast and then spent several intervals trying to recover without my pace and form falling apart. The fall off was bad, but I was glad I managed to hold it together and keep the last five intervals within 5 seconds. I thought I was going to puke or die during the last two intervals...

I did a WOD assigned by my coach at the local box this afternoon.

Strength: 5x3 Power Clean (115, 125, 135, 145, 155), Stength Complex (Power Clean, Front Squat, Push Press, 115 LB, 1 on each minute for five minutes), 5 x KB Complex (3 Deadlift, 3 Russian Swings, 3 Power Swings, 3 American Swings, 3 Right One Handed Snatch, 3 Left One Handed Snatch; 25, 35, 40, 45, 55)

Conditioning: For time... 30 Box Jump @24", Run 200M, 30 Medball Push Ups, Run 200M, 30 Slam Balls @35, Run 200M, 30 Pikes, Run 200M, 30 Overhead Squats @65, Run 200M, 30 Double Unders, Run 200M, 30 GHD Sit Ups, Run 200M, 30 Thrusters @65, Run 200M. Time was roughly 25:30.
JenJ
on Tuesday, January 31, 2012 at 05:42 pm
SS Run Times
2:59, 3:02, 2:58, 2:55, 3:00, 2:56 - By no means fast, but I'm happy with my splits. This is a tough distance to 'feel'.
Brian
on Tuesday, January 31, 2012 at 06:55 pm
3S Run
Ran on the treadmill today:
6 x .38 miles @ 7 min/mile pace

CFE Strength:
3 rounds + 542 meters
Jordan
on Tuesday, January 31, 2012 at 09:29 pm
3 rounds+ 60 meters.

Run: kept all within 2 secs of 2:22.
Ryan Trent
on Wednesday, February 01, 2012 at 03:27 am
C2 row results
Good work out: did 5 x 750m row first 4 were good but could not hold the split for the 5th one, legs broken. hehe Ave rate was 25 spm.
1st 2:49.2 min
2nd 2:49.7 min
3rd 2:51.3 min
4th 2:49.8 min
5th 2:57.4 min
JustinT
on Wednesday, February 01, 2012 at 06:38 am
Results
SS row inadvertently scaled to 5x650m 90sec rest. I knew the number of intervals was one less than the hundreds digit for the distance...missed it low.

All intervals between 2:31:1 and 2:35:4

Str/End: 3 rounds, 549m.
D Craig
on Wednesday, February 01, 2012 at 07:38 am
CFE S&C WOD and SS Run
SS Run
3:01
3:13 Not sure what happened on this round
3:04
2:59
3:01
3:00

CFE S&C Wod as rx'd
3 rounds + 210meters
KD
on Tuesday, February 07, 2012 at 11:28 am
KD results
6x600m on treadmill at 1.5 incline. rnds 1-3 @ 8mph. Dropped to 7.5 during 4 and did 5 & 6 there.
KD
on Wednesday, February 08, 2012 at 12:08 pm
KD Results 2
S&C - no rower, so subbed .4mi elliptical with 7/20 resistance.

20 min

.4 mi elliptical
50 DU
21 DB Swings 55lbs

Completed 3 rounds
Scott from the Lou
on Tuesday, February 21, 2012 at 03:30 pm
Morning Row
Holy moly. 750m repeats are real ass kickers! 90 seconds rest is just dirty.

I love it.

2:52 (a little amped up...aka TOO FAST)
2:57
3:01
3:02
3:00
3:03

Pacing is an art in this sport and I'm still learning. All in all, one of the most ass kicking workouts of all time.
Scott from the Lou
on Tuesday, February 21, 2012 at 07:39 pm
Evening WOD
Changed 750m row to 3 mins of elliptical because bike in the morning coming up and after 6 x 750m all out rows this morning, rowing didn't seem fun. Also with Achilles problem, scaled DUS to 150 singles and KB swings to 35#.

4 rounds + 3 mins elliptical and 100 singles.

Time for a recovery feast and early to bed.
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