W.O.D.: D Long Intervals

Day 1 Week 7
Thursday, February 23, 2012 • EnduranceD Long Intervals


How CrossFit Can Benefit Triathletes - Nate Helming, Team SFCF Endurance


CFE Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 4 x (2 x 100m, 1st @ 90%, 2nd @ 100%), all on 2:00 or less

Bike (THU): 4-6 x 2M TT, spin/rest 4:00

Run (THU): 3 x 1M, rest 3:00, deviate no more than +/- 5-10 seconds

C2 Row (THU): 3 x 2k, rest 3:00, deviate no more than +/- 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 3 x 400m on 7:00 or less

Bike (Sun or TT): 5 x 5:00, spin/rest 3:00-4:00, maintain highest distance possible across all sets

Run (FRI): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances/times to comments.

Nate Helming, Team SFCF Endurance

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Comments (26)

on Wednesday, February 22, 2012 at 06:34 pm
Jmac I am loving the articles. Keep them coming.
on Wednesday, February 22, 2012 at 06:50 pm
Well stated Nate
Jake Fisher
on Wednesday, February 22, 2012 at 09:04 pm
JMac, your email...
That email tonight was ridiculous. I've not only been called out to do CF Games Open WOD #1, but you also want it recorded?! Great.

Looks like I might be in this thing afterall...
on Thursday, February 23, 2012 at 02:08 am
Question on the swim for 3S: It says SAT or tempo...does that mean I can switch the and do it saay today without sacrificing this weeks programs intent?
on Thursday, February 23, 2012 at 05:55 am
Chughes-- 3S has the choice of doing the long interval or the tempo wod on Saturday. 3S has a rest day on the Endurance wod for today.
on Thursday, February 23, 2012 at 06:08 am
New to cfe
New to cfe, when it says to run 3x1m is that an all out effort?
on Thursday, February 23, 2012 at 06:37 am
Copy. Thank you!
on Thursday, February 23, 2012 at 07:01 am
RE:New to CFE
Matt-- Understanding pacing
on Thursday, February 23, 2012 at 07:03 am
RE: matt
Matt, for the intervals, if they're all out it'll be noted via a "TT" at the end. The deviation range of +/- 5-10 seconds means you should be doing all three within that time frame, so you won't be going all out.
on Thursday, February 23, 2012 at 07:22 am
SS Run
Done on treadmill at 1% incline.


The pacing today was just right for me. It wasn't too fast so I was able to maintain good form throughout all intervals and it wasn't so slow that I would consider it easy. I'm not a great runner to begin with (which is why I'm here) so I will be sticking to the treadmill and focus on form and consistent pacing which I found hard to do running on the uneven terrain around me. Once the weather clears up and the dirt roads level out, I'll head back outside. By then, I should be spot on with form and pacing.
on Thursday, February 23, 2012 at 07:37 am
Kaitlin - thanks!

Been doing regular cf for a bit, but as a former runner trying to get away from LSD runs
Andy L
on Thursday, February 23, 2012 at 09:42 am
10k PR!
I decided to go on a local group run this morning and PR'd big time. I was able to keep up with the front runners and hit 41:50 which is an 8 minute PR.
on Thursday, February 23, 2012 at 11:00 am
Re: 10K PR and Matt
Great job, Andy! That had to have felt amazing!

Matt, as a recovering LSD addict too, it is tough to break away. I would love to say it gets easier, but as spring gets closer and everyone is building a "base" right now, it is tough. It's hard to have to wait until race day to show what you've done while they were asleep.
Hang in there, buddy; I have got your back. (I say this as I resist a strong temptation to cut work and do a long brick today. Weather is just too nice).
sel marie
on Thursday, February 23, 2012 at 11:51 am
rest day
Endurance: Ran 6miles biked 6miles (intervals on the bike)

Preparing for Local Crossfit tourney with my gym for March 31st.
First Tri- April 28th.
on Thursday, February 23, 2012 at 02:28 pm
feel like poo....
that sucked...3x 1mile....saturday 5k's were easier..today is one of those days where you lose motivation. I know it was a hard workout I just couldn't hit where I know I could and that wasn't because of sore or tired legs. they ranged from 6:15-6:20...my last mile on saturday was a 5:50. Just a frustrated runner, we all have bad days and they make the "good" days all the sweeter..just venting, oh, and once again-that sucked.
Brad Williams
on Thursday, February 23, 2012 at 02:49 pm
2/23/12 WOD
Great article on the benefits Crossfit can provide triathletes. I can attest my power,speed, and strength have improved over the past three years since I started CFE. I don't feel wore down after periods of time either like I did with LSD training and I look forward to training rather than dreading going out for a 2+ hour run or 3 hour bike. Finally, training is fun. Full rest today except for stretching and mobility work this morning and during school. Gonna hit the run tomorrow on the treadmill because of the snow storm that is coming to MI. Hope to play basketball if school is cancelled too.
on Thursday, February 23, 2012 at 03:47 pm
Question for the group. Is anyone doing paleo and if I have a trail marathon May 26th can I start paleo April 1? Is that enough time for my boby to get used to it?
Chad Brinkley
on Thursday, February 23, 2012 at 05:50 pm
Late Post: RUN WOD
I did the 3 Sport Run WOD yesterday: 800 Meter Warm Up + Drills; Tabata Run: 8x 20:10 outside (roughly 800 meters); 1 Mile Cool Down

2 S&C WODS yesterday at the local Box:
WOD 1: Sprint 50M, 10 Burpees, Sprint 100M, 8 Burpees, Sprint 150 Meters, 6 Burpees, Sprint 200 Meters 4 Burpees, Sprint 250 Meters, 2 Burpees

WOD 2: 15 Minute AMRAP of... 9 Deadlifts @155, 12 Hand Release Push Ups, 15 Box Jumps @24" (7 rounds)
on Thursday, February 23, 2012 at 06:01 pm
Did the open WOD-
7 min AMRAP Burpees
Total: 123
Jake Fisher
on Thursday, February 23, 2012 at 07:11 pm
Enoch & Paleo
Enoch, you should start Paleo now and quit messin' around, brother! Level-up your awesomeness. PALEO! NOW! GO!
Enoch Pitzer
on Thursday, February 23, 2012 at 08:17 pm
@ jake
Jake Im in the desert right now, so I cant start until Im home which will be soon. That being said I have a 50k trail race March 23. Can I start paleo March 5th and be good be ready to race March 23?
Tim M
on Thursday, February 23, 2012 at 09:13 pm
Just Starting
Today was my second day doing Crossfit Endurance. I finsihed a marathon two weeks ago (3:56) and am trying this new training to do better next time.
The 3 x 1 miles were tough (6:30; 6:25; 6:50) and I lost it on the last one. But Brad is right; it is so much better than a LSD! Let's get some Burpees tomorrow!
on Friday, February 24, 2012 at 05:20 am
There will be about 10 days of the what I call the bitchies when you start eating Paleo. Plan all your meals out in advance, even if you are eating out, plan ahead of what is at the restaurant. Your success will be entirely dependent on your preplanning. Do not leave yourself without options for food. Have options in your car, pocket, desk, gym locker - everywhere.
Aside from the 10 days of bitchies and drop off in performance, you have plenty of time to switch to a Paleo style diet before your race. Just remember that there will be a little bit of a drop off in performance, but it comes back strong and quick.
on Friday, February 24, 2012 at 07:34 am
SS Run: 6:59/6:59/6:58
Jake Fisher
on Friday, February 24, 2012 at 11:57 am
Some people adapt really quickly to Paleo, and others (like myself) take a while. It took me a good 30-40 days to get my nutrition dialed-in good enough that I wasn't passing out on runs or getting sick during WODs.

You're going to have figure out your carb allowances and where you'll source them from... some people's bodies do very well adapting right away. I guess it will really depend on how "clean" your diet is before you start "strict" Paleo. I'd start avoiding grains and overly-processed foods as soon as you can.
on Friday, February 24, 2012 at 12:31 pm
My legs were fried From the previous two days DL and squats.
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