W.O.D.: D Long Intervals

Day 1 Week 5
Thursday, February 09, 2012 • EnduranceD Cycle, Long Intervals

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 6 x 200m on +/- 2:45 or less recovery, deviate no more than 3-5 seconds

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

Run (THU): 2 x 400m with 1:00 rest between + 2 x 800 with 3:00 rest between, deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m

C2 (THU): 2 x 500m with 1:00 rest between + 2 x 1000 with 3:00 rest between, deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN or "Brick" TT): 10 x 100m on 2:00 or less recovery

Bike (SUN or "Brick" TT): 5 x 2M, spin 3:00, deviate no more than 3-5 seconds

Run (SAT or Tempo): 3 x 800m, rest 2:00, deviate no more than 3-5 seconds

Post sport and times to comments.


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Comments (44)

TJ
on Wednesday, February 08, 2012 at 06:56 pm
not sure what this means, 6 x 200m on +/- 2:45 or less recovery, deviate no more than 3-5 seconds. anybody?
Scott
on Wednesday, February 08, 2012 at 07:05 pm
3S question
I'm following a few weeks behind. My 3S program is a bit unusual: swim, bike, row. Running is not an option.

Since it seems like row is being eliminated off the 3S schedule as I progress towards Feb, is it OK to replace each week's run with the SS row?

Thanks so much!
Kaitlin
on Wednesday, February 08, 2012 at 07:33 pm
TJ-- You will do 6 rounds of 200m The difference between your fastest and slowest repeat is at most 5 seconds. Have it closer to 3 if possible.
The interval is 2:30 which means you have that time to swim the 200 and have rest to be ready to go on the next repeat and keep them within the deviation window of 3-5 seconds. If you can do it on a faster interval and keep it within the deviation window do so. If you need to add 5 or 10 to do it then do so. If you need an interval of more than 3:00 to maintain the deviation window scale the distance back.
Kaitlin
on Wednesday, February 08, 2012 at 07:35 pm
RE:3S Question
Scott-- Rowing is listed as a single sport only. Yes you can replace the run with the ss row wods.
Scott
on Wednesday, February 08, 2012 at 07:49 pm
Grrrrrrrr
http://health.yahoo.net/articles/fitness/inside-cult-crossfit

My dad found this. Thoughts? My thought is...how sad. Total crap.
Kaitlin
on Wednesday, February 08, 2012 at 08:04 pm
If you are able to attend or volunteer at the Potato Creek Trail runs I highly recommend it.
Pick your distance and race well,conquer a new distance or help others to conquer a new distance or improve upon past results.
John Penner
on Wednesday, February 08, 2012 at 08:33 pm
3S question
For Thursday, total rest day?
Wouter M
on Wednesday, February 08, 2012 at 10:11 pm
Re: Grrrr
I think its actually a good article for the novice and displayes some weaknesses in crossfit. Some people act like its spinning, everybody can join in... But its not. The lifts are technical and can mess your shoulders, back and knee up if you dont know what your doing ( see you tube). And some coaches open crossfit affiliates without any experiance and minimal knowledge. People need to recognize this and find a better one. Whe're athletes you have to view yourself like that or get hurt. Thats what the whiteboard wednesdays are for.
Robin
on Thursday, February 09, 2012 at 05:37 am
SS run rest time
What would the rest time be between the end of the 400's and the beginning of the 800's?
Thanks!
Chris
on Thursday, February 09, 2012 at 05:38 am
Question
Is it a swim bike brick either way what should the distances be on it
Kaitlin
on Thursday, February 09, 2012 at 06:16 am
RE:SS run time time
Robin--
Rest is 1:00 there is no extra rest time between the distances.
Kaitlin
on Thursday, February 09, 2012 at 06:23 am
RE:Question
Chris-- 3S has the choice of doing the Long interval or swim/bike brick. The distance are the TT distances that will post with Saturday's wod when the tempo/tt wods post for the weekend
Kaitlin
on Thursday, February 09, 2012 at 06:26 am
RE:3S Question
John--
Yes, 3S is a complete rest day.
Jon
on Thursday, February 09, 2012 at 06:43 am
Bike Trainer help
I need a little advise regarding the bike sessions. I perform most of mine on a basic trainer that doesn't provide me any information (watts, distance...). With a workout like today 3x 5K I would usually pick a time and ride for that amount of time, trying to keep the same intensity. I know I'm not doing the workout as it's designed, what do I need to be doing differently? Should I hook the wireless computer to the back tire or do something else? Thanks in advance for your help.
Scott
on Thursday, February 09, 2012 at 06:57 am
@ Wouter
Good points! A friend of mine also pointed out, yah, crossfit is hard. it's not for everyone. if it was easy, everyone would do it. it just irked me towards the end. the parts about pukie the clown and all that. how sensational can we get here?
Kieran
on Thursday, February 09, 2012 at 07:00 am
re: Grrrrrrr
What a joke. If you care more about looking fit than being fit, get plastic surgery. People who stick with their training and work up to banging out effortless pullups will laugh at sexist, immature, quitters like the author.
MRoy
on Thursday, February 09, 2012 at 07:11 am
Re: Grrrrrrrr
I find the article to be an honest assessment of the authors experience. In the end, he clearly explains that he wasn't meeting the goals he had for himself so he quit CF. It doesn't seem to me that he is bashing CF, in fact I think he succesfully acknowledges some of the dynamics of CF that make it so attractive to others - social network, competition, etc.

Quite honestly, I follow CF from time to time just for some workout ideas for the day. I don't consider myself a CF'er and I don't particularly care for the arrogance that seems to permiate the ranks. That's just my own opinion so please no one take offense - I'm speaking about a culture that seems to define CF - not any individual in particular.

I've approached fitness from the perspective of an athlete from as early as middle school - I'm nearly 40 now. To think that Pose running is the "best" way to run or LSD is not effective, for instance, is simply absurd. These are just some of the opinions that, to me, seem to become fact in the CF world - perhaps my perspective is distorted.

Fitness training provides us all with some sort of identity. This identity is constantly evolving and forces us to continue seeking a stimulant that creates a "better high". Similar to the crack addict - marijuana just wasn't doing it for them anymore. Maybe it's not that CF is the best way to train. Perhaps it just serves to stimulate that same "something", in those who choose it, that is stimulated in all of us who engage in some level of fitness training.

Some choose sports cars while others drive mini-vans. Very different modes of transportation but both will get us to our destination. Might the sports car get you there quicker? Yes. Are you at more risk of danger in the sports car than the mini-van? Perhaps. Depends upon who you talk to.

There is a place for CF in the fitness world. There are folks who will adopt the principles and succesfully feed the fitness image they have of themselves - satisfying the appetite. Others won't have the same appetite for the menu and will elect to choose another entree or a different restaurant altogether.

To me the celebration is in a person taking ownership in their own fitness journey and actively striving towards their fitness goals. Along the way they might find that they are better suited to take some routes over others. That route might include CF and it may not.
DRod
on Thursday, February 09, 2012 at 08:27 am
WOD
400m=1:33, 1:34
800m= 3:03, 3:06

Had to run on the treadmill today. Finding the pace was difficult since I've never used it for intervals before. 400's were slower but form felt great.
Enoch Pitzer
on Thursday, February 09, 2012 at 10:25 am
SS
8x200M, with 2 min rest.

Fastest=31
Slowest=34
wth
on Thursday, February 09, 2012 at 10:52 am
Brick
I do not understand the "brick" for the swim and bike. Does this mean that it is back to back? How does the "Brick" work?
Gary
on Thursday, February 09, 2012 at 11:27 am
Is this to slow
I used the treadmill
2x400m @ 14kh/m
2x800m @ 13.5kh/m
plus 300 @ 15.5kh/m
Kaitlin
on Thursday, February 09, 2012 at 11:35 am
RE:Brick
The brick is for the weekend. You will use the swim& bike wod posted for Saturday. Yes, the wods are back to back fastest transition time possible. Minimal interruption between the two. Same as you would do in a race.
Kyle
on Thursday, February 09, 2012 at 12:00 pm
SS Run Times
400m= 1:11, 1:10
800m= 2:34, 2:41

Was really shooting for 2:39 on that last 800 but didn't have enough umph at the end.
Prinze
on Thursday, February 09, 2012 at 12:50 pm
SS Run
400m=1.36
400m=1.30
800m=3.00
800m=3.00

Good workout. Slowly getting into all this running and rowing!
Senator Brett
on Thursday, February 09, 2012 at 01:01 pm
Potato Creek Course records
Course records:
1/2 marathon 1:39:20.50 - 7:35 pace
marathon 3:32:.07- 8:06 pace
60k- 6:32:32.00- 10:33 pace

Dan Gorbics, 1/2
Bret Pete, Full
John Stewart, 60k

It would be nice to see someone come out and challenge for the marathon distance. Mr Pete can fly! Hope to see more CFE peeps represent at any distance.
Respect.
Chesty
on Thursday, February 09, 2012 at 01:17 pm
Re: Re: Grrrrrrrr
MRoy,

Very well put, and I couldn't agree more.

Along with the culture of arogance comes an innate inability to accept criticism, constructive or otherwise. That inability often embodies itself in the excessive name-calling and berating of the critic (see Kieran's post above).

Just as MRoy stated, this is not an attack on any individual but just my observation of the community.
Stuart F
on Thursday, February 09, 2012 at 01:59 pm
SS C2
av 500m splits:
500m = 1:45.2, 1:44.6
1000m = 1:47.1, 1:46.7

lungs felt great, but legs were shots to pieces after the cleans and squats yesterday. a good session!

I wonder if someone could answer this/ give some feedback...

I am training for my first marathon so following the SS run wods, but currently it is too icy here to get out and i dont have a treadmill. Normally I would sub bike for running, but too icy for that too, so I am doing C2 wod for the time being.

My question is how transferable are my fitness gains on the C2 to my running? I presume my running will improve as a result of rowing, or would my time be better spent doing more S&C (which is my weakest aspect).

My mates all say that if you want to run, run. if you want to row then do that. what is the CFE standpoint?

any advice greatfully recieved :)
Brad Williams
on Thursday, February 09, 2012 at 02:02 pm
2/9/12 WOD
Did yesterday's strength & conditioning workout this morning. Good AM's- 115/10reps, 135/8reps, 150/6reps, 165/3reps, 180/1rep, 185/1rep (PR). Circuit- 95lbs. for the Power Cleans. 1-3sets + 6 Burpees. 2- 4 sets.
3- 4 sets + 1 Pwr Clean.
4- 4 sets + 1 Pwr Clean.
5- 4 sets. That was tough. Interval swim tomorrow, Bike-to-run brick Sat., and Long run with some friends Sun. Sounds like a good weekend training set up.
Peter
on Thursday, February 09, 2012 at 02:12 pm
SS
400m: 1:30, 1:33
800m: 3:47, 3:39

Knee was bugging at the start of the 800m intervals :(
Wth
on Thursday, February 09, 2012 at 03:39 pm
Tempo
@ Kaitlin: thank you for the response that makes sense now. Now would you explain Run (SAT or Tempo). I understand that the run is on Saturday but aren't all interval runs tempo runs?
JP
on Thursday, February 09, 2012 at 04:13 pm
Brick
Why does it say "or" on the SUN or "brick" Time Trial?
ammulder
on Thursday, February 09, 2012 at 04:37 pm
Today's Run
400m, 1min rest, 400m, 1min rest, 800m (trending uphill), 3min rest, 800m (trending downhill):

1:21, 1:21, 2:50, 2:42

Maybe the slight incline on the 800s makes more of a difference than I would have thought?
Kaitlin
on Thursday, February 09, 2012 at 05:35 pm
RE:Tempo
No interval runs are the short interval and long interval wods that you are doing X distance or time for X number of repeats.
Tempo run: Sustained effort training run. Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%. It will be prescribed at a certain %.
Kaitlin
on Thursday, February 09, 2012 at 05:37 pm
RE:Brick
3S has the option of doing the long interval wod on Sun or doing the brick wod not both.
JenJ
on Thursday, February 09, 2012 at 05:56 pm
Potato Creek
Senator - hoping to make it out there in April.
John McCarthy
on Thursday, February 09, 2012 at 05:57 pm
3s run
I made up the 3s run from earlier this week. 6 x 400. 74, 71, 75, 72, 78,71.

I wondering if anyone else uses a heart rate monitor when completing intervals. I would be interested in hearing what avg heart rates others are achieving.
John McCarthy
on Thursday, February 09, 2012 at 05:58 pm
3s run
I made up the 3s run from earlier this week. 6 x 400. 74, 71, 75, 72, 78,71.

I wondering if anyone else uses a heart rate monitor when completing intervals. I would be interested in hearing what avg heart rates others are achieving.
MargaretG
on Thursday, February 09, 2012 at 06:26 pm
Wednesdays S&C, thursdays LI
1:30pm
GM work to 3RM
5-5-5-3-3-3
75-85-95-105-110-115

ROW
500m, 1:00rest, 500m 1:00rest, 1000m rest 3:00rest 1000m
2:00.4, 2:00.8, 4:17.6, 4:15.4

6:00PM
WOD
5 round
3 minute AMRAP with 1:00rest between
3PC scaled to 43kg - 70% of 1RM
6 burpee
9 squat
1)2+3+6+2
2)2+3+2
3)2+3+3
4)2+3+2
5)2+3+1

I should have scaled lighter
Ryan Trent
on Friday, February 10, 2012 at 12:22 am
wod results
Did local box wod in am:
weighted pull ups: 5 sets of 3: 8kg-12kg-16kg-20kg-24kg
wod: 21-15-9 of:
box jumps,DB push press (17.5kg DB'S),burpees. Time: 9:37min

pm: rowing: 2x 500m 1 min rest, followed by 2x1000m (rested a bit longer between the 1000m had to coach)
500m times: 1:45.9 and 1:45.5, ave rate was 29spm
1000m times: 3:38.8 and 3:35.1, ave rate was 27.
getting easier to hold splits.
Jordan
on Friday, February 10, 2012 at 07:14 am
Ewod
1:25, 1:25, 3:06, 3:13.

Ran out of gas.
JustinT
on Friday, February 10, 2012 at 09:58 am
SS row
1:46.3
1min rest
1:49.0

3:53.2
5min rest (honest mistake)
3:53.3
Rich 34m/5'8"/220lb
on Sunday, February 12, 2012 at 12:19 pm
SS Run
.27 @ 1:41
.27 @ 1:38
.52 @ 3:34
.52 @ 3:28
pablo from Argentina
on Friday, February 17, 2012 at 11:20 am
400m:1'07"
400m:1'07"
800M:2'46"
800m:2'46"

looking forward for the WOD this evening!
Scott St. Louie
on Thursday, March 01, 2012 at 12:24 pm
morning physical therapy
scheduled myself a Graston technique appointment this morning. tried to hit upstream from the achilles and calf on the right side.

totally brutal quad blasting, hit the IT band, high hammy insertion and the hamstring belly. Totally utterly brutal. But in the good way. Also hit lower back and she noticed my right side of my back is significantly more developed than the left. Great.

Mobility tonight!
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