W.O.D.: D Long Intervals

Day 2 Week 8
Tuesday, February 28, 2012 • EnduranceD L-INT


As many rounds as possible in 10:00 of:

12 Push Presses, 95/65 pounds

12 Wall Ball Shots, 20/16 pounds

Post rounds to comments.


3+ Hours Before or After CFE Strength & Conditioning WOD

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 6 x 3:00 TT, rest 2:00

Bike (TUE): 3-5 x 6:00, spin/rest 3:00, hold highest distance possible across all sets

Run (TUE): 2 x 12:00 TT, rest 5:00

C2 Row (TUE): 2 x 12:00 TT, rest 5:00

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 200m on 3:00, deviate no more than +/- 3-5 seconds

Bike (WED): 4 x 6:00 TT, spin/rest 3:00

Run (TUE): 2 x 12:00 TT, rest 5:00

Post sport and distances/times to comments.

Penny Gully, CrossFit by Overload

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Comments (48)

on Monday, February 27, 2012 at 10:34 pm
I have a big question: What is the warm-up for CFE? I follow the 3S schedule so does the warm-up differ depending on what endurance you're doing that day (swim, bike, run)? I've just been doing ROM and specific skill work before every workout. I read the FAQ and I cannot make any sense of what it means. It says a half mile easy then sprints for run/bike/swim and is that everyday or.... Any advice would be much appreciated? Also, I would just like to hear what other people do for their warm-up? For my warm-up, I do the "official" Crossfit warm-up from the main site: 3 X 15 Samson Stretch, OHS, Sit-up, Back Ext, Pull-up, Dip. I'm always open to learning a better way to do things. Thanks.
on Tuesday, February 28, 2012 at 04:23 am
So I have been CFEing (is that a word) for a 9 months now. Now I need some help with nutrition. If I eat like a runner I loose muscle mass so my lifts go down and my runs are great!, but if I eat Paleo my lifts are great and I bonk while I run. Is there a happy medium? How can I do both? Thanks for any help or advice you can give me.
on Tuesday, February 28, 2012 at 04:37 am
Cross Country Race
Hi guys n Gals,

Got a 10km cross country race tomorrow, want to perform well but not too bothered about tapering etc, I am following the 3S, so do I do the Bike session today, use the 10km as the run and then pick up the programme again on Thurs? Or rest End WOD today and do the run tomorrow as End session and then the bike on Thu?
S&C WOD 8 rds (however iphone WOD App timer stopped in pocket and I didn't notice until I was hanging out after about 12mins!!!)
on Tuesday, February 28, 2012 at 05:26 am
How do CFE athletes eat? Paleo? Marathoner? Zone?
on Tuesday, February 28, 2012 at 05:46 am
WOD and 3S later
Rx'd - 4 rounds + 3 pp
Shoulders were on fire after last night's swim.

Later teaching spin/band class at Moxie ride. Apparently the class is full, so they came back for more and brought friends! I will work the 3S bike into the workout.

Jake - I am in the same boat as you. I have to post late for the same reasons.

San Jose State Women's Swim Team - what an awesome win! I know how exciting it is when those last numbers from the final races go up and you realize that all the hard work and dedication came together perfectly for an awesome win. You girls enjoy it! Keep inspiring!
on Tuesday, February 28, 2012 at 05:54 am
Newman-- A good resource is Paleo For Athletes by Loren Cordain. Another thing to look at is what you are choosing for fuel. Are you choosing the best options/more effective options for you?
Average Joe Times
on Tuesday, February 28, 2012 at 06:00 am
5rounds son!
Alan Pamayo
on Tuesday, February 28, 2012 at 06:03 am
Endurance Ruck 2 x 12:00 TT, rest 5:00
Ruck w/ 73 lbs: 1.06 and 1.00 miles

S&C WOD after work today.
Jim B
on Tuesday, February 28, 2012 at 06:11 am
Run (TUE): 2 x 12:00 TT, rest 5:00
On treadmill 1.54, 1.57
on Tuesday, February 28, 2012 at 07:06 am
1.88miles, 1.83 miles with 5 min jog. Tired today but finished, my plantar fascittis is coming back... Couldn't put pressure on heel walking. Time for some MWod. No strength WOD this week due to shoulder injury- boo hiss.
Sean G
on Tuesday, February 28, 2012 at 07:43 am
What is the substitution for Wall Ball Shots?

Re: Nutrition
Newman I have found that "the zone" really helped me out at. I had read the Paleo for Athletes book, but the meal portions given in the Zone book just helped everything click. You should be able to pick up a copy of either for about $4 on Amazon.
on Tuesday, February 28, 2012 at 08:31 am
S&c wod
5x ppress & 4x ball sub

Sub:ed 20kg barbells for ball.
on Tuesday, February 28, 2012 at 08:56 am
S&C and SS Run
S&C: 6 Rnds + 9 PP

Once I hit the second round I knew I was in trouble...my shoulders began to burn. I don't think they've completely recovered from Friday....

2 hours later:

SS Run
On treadmill 1% incline: 1.72, 1.70
For me, these are good distances given the time. I'm seeing some good gains on my runs already...pleased with performance.
Wouter M
on Tuesday, February 28, 2012 at 09:01 am
Re: Subs
It's thrusters with two 20lb dumbbells.

Or throw something else in the air
on Tuesday, February 28, 2012 at 09:05 am
Steven: Warm-up
Steven, for the S&C Wods I usually warm up with range of motion movements for the entire body followed by 3-4 rounds of WOD specific exercises and stretching.

For example, today after about 5 minutes of DROM I did 4 rounds of 8 air squats, 8 thrusters with bar, 8 push ups and some lower body and shoulder stretching. When we have Oly movements like snatches, I spend extra time on hip mobility etc. My warm-ups last anywhere from 10-20 min.

For the SS Runs, I'll jog 800 meters followed by three-five sets of running drills that lead into a jog to sprint.

Hope that helps some.
Wouter M
on Tuesday, February 28, 2012 at 10:06 am
4 rnds 12 thrusters
Thruster with 65 pnds
Wallball with 25 pnd sack
on Tuesday, February 28, 2012 at 10:48 am
other workouts
Does CFE advocate doing any additional workouts during the day besides the strength and conditioning? As an example if I did the CFE S&C in the AM on non running days is it ok to do abdominal workouts or additional leg workouts for example in the PM? How much is enough per day?
on Tuesday, February 28, 2012 at 10:57 am
3S run
1.85M, 1.76

Re: Steven
The warmups follow the same basic format but are skill specific to the sport you're doing that day. The faq explains the run warmup, but you're not going to run to warm up for cycling. Before tomorrow's bike intervals, ride a mile at moderate intensity to loosen up. Then do 3 drills for 3 rounds. Pick what you want, seated hill climbs, standing climbs, fast spinning, single leg drills, whatever. Just mix it up from day to day. They're easier on a trainer than out on the road, so I usually do more on my short interval days and less on T/TT days. After the drills you want to go 80% effort for just a few pedal strokes, reset, go 90%, reset, go all out. Stop, stretch out, recover fully, then start the WOD.
Before a swim wod, swim 200m, do drills (catch ups, single arms, kicking, close fisted, paddles, etc), do sprints, recover, do WOD.
on Tuesday, February 28, 2012 at 11:06 am
RE: Steven/ warm up
Your warm up would be different based on the elements in the S&C/strength wod or Endurance sport you are doing.
For endurance you warm up with a 1/2 mile (if running) or the equivalent distance for the swim, bike, c2. Followed by if running Run: 3 sets of 3 Running drills of choice. follow each drill with a brief (100-200m) jog increasing to sprint between each. Follow up with 3 sprints <100m. #!=80%, #2= 90%, and #3 100%. Recover completely and begin workout. You would do the equivalent for the swim if you are swimming, the bike if you are cycling, the c2 if you are rowing.
Dan S.
on Tuesday, February 28, 2012 at 11:13 am
C2 Row: 2 x 12:00 TT, rest 5:00
1. 3187m 01:52.9/500m
2. 3032m 01:58.7/500m
on Tuesday, February 28, 2012 at 11:24 am
CFE warm-up
Thanks DRod for that infro. How does that work with 3S? What would change for the warm-up if it was swimming or biking? What would be a good distance for those? The equivalent of 800 m jog and 3-5x sprints but for bike and swim?
on Tuesday, February 28, 2012 at 11:29 am
Ok, thanks for that information.
on Tuesday, February 28, 2012 at 12:15 pm
12:00 x 2
1.71m & 1.71m
on Tuesday, February 28, 2012 at 12:50 pm
9 rounds plus 12 PP.

Only did one TT today. 1.65 miles SLOW!
on Tuesday, February 28, 2012 at 01:34 pm
12:00 min TT x 2
1.89m & 1.89m
on Tuesday, February 28, 2012 at 01:54 pm
8 rounds with 30 kg barbel , new to this .) Im 172cm and 58 kg female
Josh F
on Tuesday, February 28, 2012 at 03:01 pm
Diet for CFE
I also highly recommend the Zone diet. The book speaks about what to eat before and after exercise, and I've found it works really well. Additionally, the CF Journal has an article about nutrition, and broke it down for CF and CFE athletes, even during long events.
on Tuesday, February 28, 2012 at 03:41 pm
Run 3s
12x2 tt
Brad Williams
on Tuesday, February 28, 2012 at 03:51 pm
2/28/12 WOD
Did the bike intervals on the trainer this morning. HR was in a place it hasn't been in a looonnnggg time and legs felt it the rest of the day. Did the Crossfit Mainsite Weighted Pull-Ups for S&C after school since our staff meeting lasted way longer than anticipated. 7 sets/1 rep with 20lb Vest on all of them. Run on treadmill and basketball for tomorrow. Sparty on!! Going for Big 10(12) Title tonight.
on Tuesday, February 28, 2012 at 04:24 pm
RE: other workouts
I'm not an expert, but I can give you the answer my CFE coach gave me. Along with the CFE WODs as RX ,SS or 3S, he gives me "homework" throughout the week... mainly skill work for running mechanics, but this includes strength training the posterior chain, hips, hams, etc... When I asked if I would be over training he said no, not so long as I was eating more. Fuel the machine, the machine keeps going. That being said, we only have so much capacity for recovery and that varies by individual, so listen to your body. Make sure you're getting enough sleep.

My 2 cents. Hopefully a real expert will chime in.
on Tuesday, February 28, 2012 at 04:26 pm
RE: other workouts
oops, the above was a response TO matt from Ray
Daniel Smith
on Tuesday, February 28, 2012 at 04:41 pm
5 rounds!! 75 pound push press and 16 pound med ball
on Tuesday, February 28, 2012 at 04:54 pm
6 rounds
115lb PP
20lb wall ball
on Tuesday, February 28, 2012 at 05:54 pm
Newman- I had the same problem with nutrition and bonking. I have a gluten sensitivity so paleo/primal works best for me but I had to add in more sweet potatoes to get me through cfe wods. I say experiment with what works for your body and give it 2 weeks to adjust. I have to stay away from saturated fats like bacon and sausage bc they seem to be making my wods worse although I know a lot of people who are fine eating heavy
Chad Brinkley
on Tuesday, February 28, 2012 at 06:05 pm
Bike WOD
I did the 3 Sport Bike WOD this morning: 5 Minute Warm Up (High Cadence Spinning); 4x6:00 with 3:00 Rest (Each interval was between 2.15 and 2.2 miles); 5 Minute Cool Down (High Cadence Spinning)

I did a WOD at the local box this evening:
Strength: ME Backsquat (201 LB - New PR!)
Conditioning: 20 minutes to get as far as possible through the following progression starting at 6 REPS per exercise (12 for Double Unders) and adding 3 REPS per round (6 for Double Unders) (i.e. 6-9-12-15-18-etc) - 6 Deadlift @185, 6 KB Swings @55, 6 Wallballs @20, 6 Pull Ups, 12 Double Unders.
Total Reps in 20 minutes: 60 Deadlifts, 54 KB Swings, 42 Wall Balls, 42 Pull Ups, 84 Double Unders
John Gillham
on Tuesday, February 28, 2012 at 06:12 pm
5 rounds 75#pp 30# thruster sub for wb
on Tuesday, February 28, 2012 at 06:31 pm
WOD Results
Rx'd.....6 Rounds + 12 push press + 5 wall balls. This WOD kicked my butt towards the end.

I delayed the endurance WOD until tomorrow due to timing and lack of motivation.
on Tuesday, February 28, 2012 at 06:36 pm
65 pound PP
10 pound WB
6 rounds + 6 WB's
Alan Pamayo
on Tuesday, February 28, 2012 at 07:00 pm
WOD as RX'd: 6 Rounds + 1 PP
Jake Fisher
on Tuesday, February 28, 2012 at 07:20 pm
Daily Results
6AM - Swim 2 x 200 on 3:00...
2:21 (~1:00 PR in pool from a year ago) & 2:26, shoulders were burning & severe poo cramps hit; couldn't maintain so... dropped to 150m on 3:00: 1:47-1:49-1:46-1:49

530PM - RUN 2x 12:00 TT
2.82K (1.75M) - 2.95K (1.83)
- These distances are not PR's for me, although close to my current. It should be noted that it's been rainy and windy all day today; and I was running on pavement w/ half the distance on a steep uphill.

HELEN was on the menu at my box, so I attempted a PR (currently 7:05) ... tonight was a humbling 10:05 in the rain. Did first two rounds unbroken; head to break-up my KBS in half, and my hands are ripped-up right now so the wet leather gloves I was wearing on the 3rd round made the pullups sucked ass.

Didn't do the S&C 10:00 AMRAP ;(
Jake Fisher
on Tuesday, February 28, 2012 at 07:33 pm
Too much volume?
The head coach & co-owner of CrossFit Lincoln, Phil Kniep (2011 Games Competitor) said to me after I finished Helen and took a loss of 3:00 from my current PR ... He said my 3:00 slower time for Helen could be a result of too much volume from CFE.

Now being an advid supporter & developing MONSTER of the CFE programming... I wanted to disagree, but I couldn't. I think he's right. My volume HAS increased since last week. Adding back in all the Sport Specific Endurance WOD's might be taking it's toll on me.

Coaches, do you think I'll take a bit of a dip for a short period until I adapt. (I do) Or do you think what I've been posting for my training results is actually causing a negative effect to my athletic potential -- because of the volume load?

I've thought about this most of the night. It could also be a result of how the programming has gone this week... (i.e.: NOT in my favor, LOL!) And yesterday's 21:56 Amanda (NOT EVEN Rx'd!) might have played a role as well.
on Tuesday, February 28, 2012 at 07:56 pm
RE:Too Much Volume?
Jake-- There are probably a few contributing factors to the difference in your Helen time.
How long ago did you set the PR? Adding additional sports or going back to following a 3Sschedule is a progression even in you have followed 3S before. You should not be adding multiple endurance wods back into your schedule in the same week. This is a recipe for over training. Be smart about it. What is your nutrition and sleep like? What are your energy levels like throughout the day?
Kent palmer
on Tuesday, February 28, 2012 at 09:48 pm
Scaled both
75# press, 12# wall ball (working on a 20# homemade version)
5 rounds plus 9 presses

2x9 min, 3:30 rest (just didn't quite have the time for the 2x12')
1.15 mi, 1.12 mi
on Tuesday, February 28, 2012 at 10:06 pm
RE: jake
Sent you an e-mail, Jake.
on Friday, March 02, 2012 at 10:34 am
Row 2 12min/ 5 in rest: 2901m and 2752

S&C: 6 and 5 pp (Rx)
Jake Fisher
on Friday, March 02, 2012 at 10:52 am
RE: Kaitlin
Kaitlin-- Sorry I didn't see this sooner. JMac and I are working back-and-forth through emails to get some things nailed down. But, it would be good for the community for me to write a response here, so they can gleam some understanding from this issue.

My Helen PR was a couple months ago. And I would agree, that since I've dove head-long back into the 3S programming, I'm definitely experiencing some "under-recovery" syndrome. It's an EXTREME amount of volume to just toss into a week when I've been basically following a Single Sport template for a Rowing/Crew athlete.

My nutrition is spot-on. I might need to add in some more fat & protein as I add back my 3S volume.

My sleep is good; it could always be better. I get a minimum of 7-7.5 hrs each night. But it's not straight sleep. I have two cats that like to wake me up 5-hrs into my sleep, so they can be fed. Then they're locked out of my room for the night.

My energy levels stay pretty normal throughout the day. When I leave work, I'm craving a nap depending on how hectic things were in the lab ... I usually get home and eat some almond butter & honey and then I'm good to go again... Post-work is when I do the Strength/CF WODs. I currently do my 3S in the wee hours of the morning on Monday/Tuesday.

I sent JMac a programming template that I introduced into my training schedule yesterday. It's specifically designed to keep my 3S volume low while providing an adequate/lite stimulus across my three disciplines. It also allows for two days of full recovery before I tackle the Games Open WOD on Friday(s).

I'd be more than willing to send you a copy of the template and explanation via email, if you'd like.

Thanks for responding to my post, Kaitlin. I sincerely appreciate the love and feedback I get from the Head Coaching Staff.
on Tuesday, March 06, 2012 at 01:18 pm
As many rounds as possible in 10:00 of:
12 Push Presses, 95/65 pounds—> 30kg
12 Wall Ball Shots, 20/16 pounds—> 8kg
5 rounds + 2 push presses.

3+ Hours Before CFE Strength & Conditioning WOD

Run (TUE): 2 x 12:00 TT, rest 5:00
1) 2250 mtr
2) 2200 mtr
on Wednesday, March 07, 2012 at 01:37 am
2x12 min
Sore after squats today, did the 2x12 min which was great, will try again later to measure improvement!
2.85 and 2.94 km
Then 7,6,5 HSPU and 10 ctb pullups
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