W.O.D.: D Long Intervals

Day 1 Week 9
Thursday, March 08, 2012 • EnduranceD L-INT, Rest Day


Brian MacKenzie and Doug Katona interview with Traditions Training - Fire Engineering Talk Radio


CFE Strength & Conditioning WOD Rest Day

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 4 x 100m on 2:00, deviate no more than 3-5 seconds

Bike (THU): 3-5 x 2M, spin/rest 2:00, deviate no more 3-5 seconds

Run (THU): 2 x 1000m, rest 2:00, deviate no more than 3-5 seconds

C2 Row (THU): 2 x 1250m, rest 2:00, deviate no more than 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 6 x 100m on 2:00, deviate no more than 3-5 seconds

Bike (SUN or TT): 4 x 2M, spin/rest 2:00, deviate no more than 3-5 seconds

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

Post sport and times to comments.

Conference Championships, San Jose State Women's 200 free relay ... Averaged 22.5 and broke pool record!

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Comments (16)

stuart f
on Thursday, March 08, 2012 at 02:40 am
training after illness
hi guys,

i have had a virus for 2 weeks and it changed to bronchitis in the end. I would say i am 90% now, but wondering how to get back into training? how do you guys come back after being ill?

instinctively i would think a few light sessions would be good, but CF/ CFE does not seem to do 'light', should i do some light erg work or turbo trainer?

looking forward to getting going again, been a rough couple of weeks!

thanks for your help!
Manny O
on Thursday, March 08, 2012 at 05:14 am
Rock and Roll
Just want to thank you guys. I started following your program off and on about a year and a half ago. I ran my first marathon last November. I did not do a whole lot of strength training until the last couple of weeks. I ran a 4:41 marathon. This past Sunday I ran the Rock and Roll Marathon in New Orleans. I started training a week after the November marathon but incorporated CFE WOD's, the 4 Horsemen workout and followed the Multi sport training. My time was 3:50 on Sunday. I took a couple days off and jump back on the wagon to run a half distance tri in May (70.3). I've seen the results the program has to offer and will continue to use it. Thank you.
on Thursday, March 08, 2012 at 06:40 am
Row - 2x1250m
4:31.3 - 26spm
4:34.8 - 24 spm

I'm doing a pretty intensive strength and conditioning program in lue of CFE S&C and CFE WODs. I definitely am beginning to notice the lack of cardiovascular training from not doing the WODs, but I still have quite a long way to go before I'm at an acceptable level of strength. Hopefully on e that occurs, the heart and lungs will follow.
on Thursday, March 08, 2012 at 07:25 am
3S Swim
I did Friday's swim today due to another swim meet at the college pool starting Friday.
1 - 1:32; 2 - 1:28; 3 - 1:27; 4 - 1:29; 5 - 1:29; 6 - 1:26

I felt that my times could have been better, but I think I am sitting close to the overtrained button due to the spin classes I have been teaching to help my friend's new studio whcih makes 3 a days for me. I need to start pushing her harder to find my replacement soon. Cycling season starts this week, too.

I received my email informing me I qualified for the USAT World Championship in Olympic distance triathlon August 18 in Vermont. Now time to focus on getting the qualifying email for 70.3 World Championship in Vegas, baby!

Based on my sh**ty season last year, this season is definitely turning around. Thank you CFE!
on Thursday, March 08, 2012 at 08:05 am
Done today 5x1000 at 4:50 , rest 90sec..
good thing strenght day is off
now swim to boost recovery
on Thursday, March 08, 2012 at 08:15 am
RE: Tanner
I used to do Crossfit Football because I wanted to increase my strength. I definitely noticed a decrease in endurance while I was on the program. I got to a point that I was happy with my strength, so I switched to Crossfit Endurance. I sucked for many of the WODs, initially, but have gotten a lot of the endurance back while losing only some of the strength.
on Thursday, March 08, 2012 at 09:37 am
SS Run

Could have pushed a little more perhaps but I'm okay with this. Form felt good....decent run.
Jake Fisher
on Thursday, March 08, 2012 at 11:47 am
New Balance does it again!
My sponsorship rep at New Balance just delivered two pairs of the *just released* New Balance Minimus 00 Trail shoes. BRIGHT ASS ORANGE. Can't wait to go for a little trail run this weekend!!! Woo.

I'll post my thoughts CF in them, and also how they feel on the trail.
on Thursday, March 08, 2012 at 12:24 pm
Dathan Ritzenhein Does CFE?
If you haven't seen it, this is a great interview. Ritzenhein recommends power cleans and intensity over volume. He clearly doesn't follow CFE completely, but he certainly seems to see the important of power, skill, and speed over volume. Here's the interview: http://strengthrunning.com/2012/03/interview-dathan-ritzenhein-training-structural-fitness-power-cleans/
on Thursday, March 08, 2012 at 01:03 pm
Today's Run
3x1000, 2:00 rest, Sarah in the jogging stroller (and a windy day so the first 400m was like going uphill): 3:48, 3:42, 3:41

Starting to be a trend that my first one is *always* slower.
John S
on Thursday, March 08, 2012 at 01:25 pm
stuart f:training after illness - StacyF - USAT Champ
Scale the workouts down to whatever level you need so that you are benefitting from the wod, but not going balls to the wall initially, until you have fully recovered from your illness.

Stacy F. - Good going! Atta girl! Hopefully I can get some of your speed to rub off on me in Galveston! :-)
on Thursday, March 08, 2012 at 01:39 pm
Coming from an LSD background (Note: not related to Lucy In The Skies...), I thought,"1K x 2" run? Cake.
Well - now that I've stopped being dizzy and nauseous (took me five tries to spell that right...) I ran
Just made that 5 second split... :)
OK - I might go dry heave now...
Brad Williams
on Thursday, March 08, 2012 at 02:46 pm
3/8/12 WOD
Full rest today. Lotta stretching this morning and incorporated lots of mobility exercises into lessons for kids at school. Probably S&C tomorrow and run with some intervals. Looking forward to my indoor tri Saturday.
on Thursday, March 08, 2012 at 05:29 pm
END Results
Ran 2x3:30 on treadmill at 10.7mph to get the 1000m. Felt good and was surprised at how well I did. The speed was definitely pushing it because towards the end, I was struggling to keep up.
on Friday, March 09, 2012 at 04:55 am
SS Run
4:53, 4:41
Felt a little sluggish doing this yesterday.
on Saturday, March 10, 2012 at 11:20 am
SS Row
4:48.5, 4:48.9
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