W.O.D.: D Long Intervals

Day 2 Week 6
Tuesday, February 14, 2012 • EnduranceD Cycle, Long Intervals


For time:

Row 1000m

30 Thrusters, 115/75 pounds

Row 1000m

Post time to comments. Sub for rowing is 800m run.


3+ Hours Before or After CFE Strength & Conditioning WOD

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3 x 300m TT, rest 3:00

Bike (TUE): 4 x 5k, spin/rest 5:00, deviate no more than +/- 3-5 seconds

Run (TUE): 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds

C2 Row (TUE): 4 x 1500m, rest 2:00, deviate no more than +/- 3-5 seconds

Post times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 4 x 200m TT, rest 2:00

Bike (WED): 3 x 5k, spin/rest 2:00, deviate no more than +/- 3-5 seconds

Run (TUE): 3 x 1M, rest 3:00, deviate no more than +/- 3-5 seconds

Post times to comments.

"CrossFit for Swim Training" with Laura Matuszak by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

See the full video in the CrossFit Journal

Running mechanics with CFE Head Coach Jason Donaldson, The Cell CrossFit Endurance

Register for the CrossFit Endurance Seminar on The Cell CrossFit Endurance Seminar Page

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Comments (37)

Jake Fisher
on Monday, February 13, 2012 at 08:27 pm
Question for Anyone/Everyone
Does the box you're at celebrate every athlete's victories no matter how big or small they are?

As a coach, I probably get more excited for people's victories than the victor does. Ha! Whether it be a 5# PR or their first anything (pullup, strict pushup, rope climb, muscleup, etc.).

At my box, no one celebrates my victories. Which kind of sucks when I thrive off of affirmation. Tonight (MON), I hit a 23# PR in my Clean & Jerk. No one seemed to care -- though I was overly excited and more animated than I normally get. It was like it never happened. It kind of stung, ya know?!

Sorry, if I sound like a whiny ninny-muggins, but I'm curious about others' experiences. And perhaps do you think in my case it's because I follow the programming here and not our box's WODs?

Do you think this hurts the "community" aspect of a box or not?
Josh F.
on Monday, February 13, 2012 at 08:50 pm
Way to go PR!
Great job Jake! I know it doesn't feel as great, but you do deserve come congrats for your new PR. Let's keep the community alive, and cheer each other on.

In my case, I feel I have a lot of weaknesses. So when I hit a new accomplishment, I feel great and want to tell others. But it seems like they feel it's not such a big thing - like I'm just a machine that lifts and doesn't care. The problem is, my numbers are a lot lower than some people I train. But there's no way they would believe me.

Anyway, keep up the good work, and lift hard! I hope to get there some day too.
on Monday, February 13, 2012 at 08:51 pm
re: celebrating victories
Bottom line is they should. I don't care if the athlete is 85 and does her first deadlift with a bar or if an athlete accomplishes his first legit dead hang pull up. Doesn't matter.

A PR is a PR - plain and simple. The gym community SHOULD be supportive of it, period. If they aren't, well hell, WE ARE. That's why we've got our own little community right here. Not knocking the affiliate, but folks should always be supportive of PRs - that's the beauty of the CF community.

So, in response to your PR: #$%! YEAH. Next time get it on video and I will most certainly get that bad boy up on the site!

And I couldn't help it, but: "Oh Buddy, you're not a cotton-headed ninny-muggins!"
Enoch Pitzet
on Monday, February 13, 2012 at 09:24 pm
@ Jake
Jake me and my boys WOD/train at the gym on base, so it's a little different for me.. But we scream and yell and swear for each other. When one of PRs or gets a muscle up or any new, we're all very exited... Ps great job on your PR..
Wouter M
on Monday, February 13, 2012 at 10:32 pm
Re: Jake
As a coach you probably feel every PR the people make of a victory of yourself, the people dont see it vice versa. You'll also need a reference, thats why you post in the forum, to see how good you did. If you don't follow your boxes WOD there is no reference.
Still awesome you got a PR!
on Tuesday, February 14, 2012 at 02:12 am
Celebration thoughts
Congrats on your PR! I think you raise a really good point about celebrating your wins, and I am sitting here kicking myself for not doing more of this to the athletes that I coach. Your emotions for achieving a goal are t be expected! I wouldn't dial them down EVER, and I think it's fine t expect your coaches to be more like what your are as a coach. as you know, there are many different styles and personalities of coaches, so you may just want to find a way to communicate what you respond positively to as an athlete to your coach. Sometimes as a coach, I simply don't know what my athletes need from me in that respect and I appreciate the feedback!

Regarding the programming, this is also a conversation I would just have with your box trainers. I think if you justify to the why you prefer CFE WODS, they will be more likely to get on board and hopefully support you more. I don't love it when athletes choose it to do our programming, but if we talk about it and they can outline for me why what they are doing is better for them, I will be more likely to get on board.

Hope that helps...have an awesome day!
on Tuesday, February 14, 2012 at 02:44 am
1st 1000m - 4mins
30 Thrusters as RX'd took forever!
2nd 1000m - 3mins 49secs

Total time 19mins 29secs

Shoulders and hip flexors in agony! So looking forward to the 3 x 1 mile intervals this afternoon!
Stuart F
on Tuesday, February 14, 2012 at 03:01 am
re Question for anyone
I dont go to a CF box as there isnt one near me, but just from what I have seen on the www (CFJ, videos etc) the 'community' aspect of CF is what sets it apart from going to a 'normal' commercial gym where everyone stares at the machines and never speaks to each other.

It is important to acknowledge others' successes (and also encourage them to work on weaknesses). and it is an aspect that I do not have either because I train alone in my garage. This is one of the reasons I love coming on to here each morning to find out what the wod is, and read the comments from all you guys the previous day.
I think my wife finds it quite tiring that i come in from training demanding praise each day! On the other hand, each days training is just a small step on the long walk - the praise will come when i comeplete my marathon faster than expected, or finish 1000 mile bike ride in 9 days. (i am hoping to ride from one end of the uk to the other this summer).

Too much praise can be bad too, it is important to get a balance. Would you push so hard if all you heard was how amazing you are? Probably not. People that get too much praise get complacent from my experience. Young up-and-coming atheletes often improve very quickly because they have a point to prove - they crave the acknowledgement and praise from their coaches and peers, but havent yet got it so push hard to achieve it.

On a different tact if you are a coach then people at your box maybe see you as 'the man' and therefore think you are somewhat immune to needing praise. obviously you are still human and do, but maybe they feel it is not their place to do so if you are much better than them? just a thought.

maybe its just not a very friendly box?

remember though, we do this for enjoyment, not to get big egos! as a junior rower i spent too long worrying about how good others thought i was. i should have spent more time concentrating on the job in hand and making the international team...

just a few thoughts, probably not helped much!

anyway, must do some work! looking fwd to tonights wod, a long time sonce ive done thrusters!
ps. the delay in the posts appearing is a bit annoying :( as is the apparent ability to only post one comment at a time - or is this just my pc?
on Tuesday, February 14, 2012 at 06:37 am
ss row

Not much in the tank this morning.

S&C at about 8pm tonight.
Brad Williams
on Tuesday, February 14, 2012 at 06:39 am
2/14/12 WOD
Interval run to start. 6:40, 6:45, 6:52. Into wind last interval which sucked. Strength & conditioning about 20 minutes later. No C2 so 800m run on treadmill and 100lb. Thrusters- 10:35 minutes. Glad to get S&C done right away which was probably get thing for me.

I tend to get hypoxic during longer intervals. It is so bad to the point where I have to slow/stop during intervals because my lungs are burning. I think it may be the cold/wind beacuse during 35-40+ temps. I'm good. Any thoughts on how to help this?

Also, Jake celebrate your accomplishment man!! I'm sure others at your box do it. We will celebrate here (comment board). I go to a gym and train by myself all the time and I always give a little fist pump for myself when I get faster time, heavier lift. Congrats on the PR and keep it up.
on Tuesday, February 14, 2012 at 06:40 am
swimming/ training with fins
for the swimming splits, is it better to train with or with out fins? Thanks
Wouter M
on Tuesday, February 14, 2012 at 07:48 am
WOD in 9.04 75 pnd thruster
on Tuesday, February 14, 2012 at 08:20 am
3S Swim, Celebrations, Re:Brad
400 WU - 2X(50ez,50mod/25kick ez/25 kick hard) 100 breast stroke
MS - 4X200
1-3:28;2-3:35;3-3:35;4-3:36 (had to quit flip turning after 1st interval due to goggle issue)
CD-2X[50@:15rest, 4X25 kick @:15 rest] 100 catch up drill

To answer yesterday's question, it's the HITS series triathlon in Corpus, TX, Oly distance b/c I want to place high for USAT points and ego after my horrible previous season, the tapering for CFE is in the FAQ, and thanks everyone for the support. Everydude (see reason below) in my box thinks I am insane for the level of training and that I do endurance, so it is nice to get some support. They just don't understand.

Celebrating - I think as a coach, we are viewed as already being at the apex of everything. I make a point to share my goals and struggles. Just because I can do a lot of the WODs without "assistance" doesn't mean I don't struggle. I also made a point to work on my muscle up in front of everyone, so they could see that it takes work and failure to get better. When I finally pushed up into the muscle up, everyone celebrated with me. On the other hand, my box is 95% dudes (swordsfest). I have had to work really hard to get them to stop standing around and at least high five each other when a PR happens. It's like they don't want to be caught looking at each other in a WOD when I damn well they are. I remind them that they might miss some magic if they take a moment to notice each others work. Congrats on your PR, and celebrate yourself, too. I would high five, jump up and down, and holler for you.

Brad: I bought some shoe glue. I see the high potential for a huge mess on my part. Thanks for the tip. Also, on long intervals, I am coached (I have a USAT coach on the side who tracks my training) to build on long intervals. Start out at a moderate pace and pick up speed till it is a complete blow out in the end. This keeps the hypoxia at bay for a bit. I hope that helps.
on Tuesday, February 14, 2012 at 08:45 am
S&C: 11:50 (105# Thrusters). My lower back (right side) was killing me the last two hundred meters on my final row. Not sure if it was my form or what.

Not happy with todays interval at all. Once again I started too fast (although I felt like I didn't). I just wasn't feeling it plus I ran on uneven terrain with loose rocks which added to my misery. I managed to get through it but felt like crap afterwards.

Jake, congrats on your new PR! Constant improvement not matter how small or large is what we are all trying to achieve. The fact that you are continuing to PR demonstrates your commitment to CFE, your health and yourself. I have always trained by myself (except during my military time). Personally,it doesn't bother me if anyone recognizes or cares about my PR's because I compete against myself. Like you, I try to constantly improve my performance; not for praise or glory but for me. If someone recognizes my PR great, if not, then oh well. I see others on here that put up better numbers then than I do and I find it encouraging because I know I can still get better. Perhaps when I decide to leave the desert and join a box (or start my own), I may want and need some encouragement and a "high-five" every now and then. I know I would be one of the first to congratulate those who continue to strive for improvement. Perhaps its time to reevaluate who you train with. If that's your only option, well....thats what we're here for.
Alan Pamayo
on Tuesday, February 14, 2012 at 08:57 am
WOD as RX'd: 12:13
Andy L
on Tuesday, February 14, 2012 at 09:59 am
3S Swim
Swim WOD was iffy! HSPUs and 2pd KBS bricked my shoulders and lats.
600m wu, 1) 3:26 2) 3:55 3) 3:59 4) 3:56
on Tuesday, February 14, 2012 at 10:07 am
Re: swimming/training with fins
I highly encourage triathletes and swimmers to do some training with fins. It loosens the ankles that are normally kept fairly tight on the bike and run. It also makes you have to focus on kicking through the hip for efficiency. I include them as part of my drill work before and after the swim WOD.
Ryan K
on Tuesday, February 14, 2012 at 10:26 am
S&C: As RX'd - 11:44
Endurance: 3x1M, 3min rest
Enoch Pitzer
on Tuesday, February 14, 2012 at 11:58 am
I went for a 10 mile run lastnight becasue I could not sleep in my shoebox bed I have over here.
on Tuesday, February 14, 2012 at 01:39 pm
End WOD (3S)
Treadmill at 2%
Jake Fisher
on Tuesday, February 14, 2012 at 03:42 pm
Thanks for sharing!
Hey guys & gals,

Thanks so much for sharing your thoughts on the affirmation question. This is something I'll probably address tonight at the box when I roll in in about an hour. It should be interesting.

I've heard from several people at my box, that because I'm an accomplished athlete; a CF/CFE coach; USAW-L1 certified; and a person who holds other certs; they feel that--as you guys have suggested--I'm sort of the pinnacle of experience and most don't recognize my PR's because it seems to be a movement or task that I'm good at.

I'm going to encourage individuals tonight to be more pro-active in celebrating each other's victories, no matter how great or small. A faster time, a tiny bit of extra weight, more reps, doing something strict for the first time -- all of these things are INCREASED IN FITNESS & should be celebrated ... because at the end of the day, that's the goal & task at hand; to increase our physical capacity to do work.

Thanks again to everyone who shared their insights. You all have my thinking. And you all have contributed to making me a better coach and athlete.

God bless!
Brad Williams
on Tuesday, February 14, 2012 at 03:57 pm
Re: StacyF
Thanks for the tip StacyF. I was think about building instead of going fast right from the start. At first I thought I needed more of a warm-up, but I can't warm-up anymore than I already do: dynamic stretching beofre heading out and 1/2-1 mile run warm-up.
Laszlo m/35/68"/150#
on Tuesday, February 14, 2012 at 04:04 pm
run: 5:57, 6:03, 6:07, 6:02. Not great for me, usually I do this about :10 faster. C'est la vie, next time.

@Jake: I've never been to a CF box, as I train at home, but everyone I've trained with, we congratulate each other on PRs. That's the crux of a community: Support. Congrats man.
Jeremiah Green
on Tuesday, February 14, 2012 at 04:47 pm
So I ran 1000m by accident. During the WOD I knew I was doing something wrong. I also Sub'd the 115lb thrusters for the Black Rogue Resistance Band Thruster. That was seriously hard.

1000m Run
30 Thrusters Black Rogue R. Band
1000m Run

Codey Paulsen
on Tuesday, February 14, 2012 at 04:52 pm
First of all, speaking of pr's, I want to thank you CFE for posting your workouts, I needed help with my running, I found you guys and started doing the running WODs along with the crossfit wods I was already doing with my cf club and Ive already smashed a new pr on my army pt test.
The question I have is: I wourkout in a globo gym late at night because it is so packed during the day. I run on the track in there because where I live the ground is covered in snow and ice. So can someone please EXPLAIN THE S&C RECOVERY???? Seeing as I do not have time to go to this packed anti crossfit gym twice aday?
on Tuesday, February 14, 2012 at 05:06 pm
Thought running after the WOD today would hurt a bit more than it did.

S&C-1k row
30 115 thrusters
1k row
Total time: 8:49

Later on 3x 1 mile
5:40, 5:38, 5:35. Felt like I had a lot in the tank after, but those are all close to PRs from high school...will try to crank it up a little harder next 3x1.
on Tuesday, February 14, 2012 at 05:55 pm
WOD Results
S&C 11:01 with 115# and 0.5 mile run vs row.

END: 4x1500m Row 2:00 rest. 5:44, 5:55, 5:57, 5:59. First set started out too fast.
John G
on Tuesday, February 14, 2012 at 08:21 pm
Thruster Buster
S&C: 12 min?? I forgot to start my watch before the first row, did it in 3:48 then while doing thrusters the barbell hit the stop button on my watch....twice WTF?
SS Run
4:45, 4:42, 4:40, 4:29
I should have pushed it a bit harder apparently. Probably could have mustered sub 4:40 across the board but that darn 2nd lap kept dropping off.
Also did a side shuffle for 200M each way and 100M of lunges after workout for kicks.
I'm planning to run a sub 3 (2:59) marathon on April. Would it be helpful if each poster put what their goal time is if they have one so we can gauge how we compare?
Jake Fisher
on Tuesday, February 14, 2012 at 08:29 pm
Daily Results & CFE Birthday
BTW, Today is my CF/CFE 1-year Anniversary; I'll never go back to LSD!

WOD Rx'd - 13:00
> 115# Thrusters = 90% 1RM, so I thought if I rowed a very easy (for me) 1:50/500m pace, and tackled the 30 thrusters in under 3:30, then I would hit my goal of sub-11:00 ... Didn't really go as planned. Could only hit 5 thrusters at a time ;( But it felt incredible doing it!

JMac, I actually DO have the 23-lb Clean & Jerk PR on video. However, my darn phone froze up during both movements; all you really see is me landing the clean, and then stepping back to position from my split jerk w/ the weight locked overhead. My phone totally missed the movement ;( I'll send it to you anyhow. I'll plan on re-shooting the video w/ an actual digital camcorder tomorrow -- considering a MAX Jerk is in order anyhow.
Dani Lox
on Tuesday, February 14, 2012 at 08:29 pm
I understand not being able to hit the gym 2x in one day. I think I know what you're getting at. On days that I have both S&C WOD and a run, I usually do the S&C WOD first, give myself a good 10-15 min rest (hydrate, put my toys away, chat with the receptionist, pee), then hit the run. I realize the purpose of the 3+ hour wait is so you can recover and hit the run at 100%, however, it's hard enough trying to find time to do one workout, let alone two.

I hope that is what you were refering to, if not...I'm not sure what to tell you =)
John G
on Tuesday, February 14, 2012 at 08:30 pm
Brad Hypoxia
If it is a temperature thing you may try covering your mouth a bit with something so the air you breathe is warmer a la Galen Rupp http://msnbcmedia.msn.com/i/apmegasports/201202031850678147950-pf.jpg
He did it for allergies but you get the gist.
Wouter M
on Tuesday, February 14, 2012 at 10:00 pm
Re : codey
See faq, or the sunday wod. All prescribed excercises with low to medium weight 3x15
Stuart F
on Wednesday, February 15, 2012 at 01:05 am
SS run
4 x 1200m
4:49, 4:55, 5:10, 5:18

massive tail off in last two, which I am hoping is because I was determined to hold the technique even if i was slowing down. Clearly I should have done the first ones slower.

I am noticing a slow down in my pace compared to previous running wods whilst i try to nail the pose technique, but I gather this is normal?! I have also upped the s&c in the last few weeks, so should be getting faster when my body has caught up with adaptation.

As it was valentines day I did not get time for the s&c wod, but I did work on pullup technique after watching a great video on the CFJ. check it out http://journal.crossfit.com/2012/01/pullupvirtuosityp1.tpl

on Wednesday, February 15, 2012 at 07:50 am
Sc: 17:58
Ewod: hit the wall, 4:58, 5:16, 6:07, couldn't finish 4th....
Might to start back with the carbs
Jim B
on Thursday, February 16, 2012 at 10:17 am
Run (TUE): 3 x 1M, rest 3:00, deviate no more than +/- 3-5 seconds
7:20, 7:11, 7:12
D Craig
on Thursday, February 16, 2012 at 04:55 pm

13:45 as rx'd
on Tuesday, February 28, 2012 at 09:25 pm
Not sure total time for the wod, had to walk between buildings for the rower and bar. Rowed in 3:44 and 3:41 and scaled weight to 95. Good workout, best rowing for me in a long time.
Comments are closed for this post.