W.O.D.: D Long Intervals

Day 2 Week 9
Friday, March 09, 2012 • EnduranceD L-INT, CFG Open 12.3


DE: Dead Hang Pull ups with accommodating resistance, 12 sets of 3 reps on 1:15

Post loads to comments. 5-10 minutes rest then CFE S&C WOD.


CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

Female loads: 20" box / 75 pound Push Press

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.3 workout instructions - video [wmv] [mov] [HD mov]

Post rounds and fraction of rounds to comments.


3+ Hours Before or After CFE Strength & Conditioning WOD

"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.

Sign up for the CrossFit Endurance Seminar at Less Miles, More CrossFit April 21-22, 2012

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Comments (27)

on Friday, March 09, 2012 at 08:18 am
SS Run
Not Pretty.
1st 1000m= 4:04
2nd 1000m= 4:10
Jake Fisher
on Friday, March 09, 2012 at 08:22 am
Hooz Dat?!
Who's the beast above? Either way, Jeff or not, congrats!
on Friday, March 09, 2012 at 08:56 am
jake shoe question
Hi Jake,what shoes do you run the xterras in,I'm looking for something i could use on and off road.I've looked at the NB minimus trail shoe but not sure how long they'd last using them for both and I also like the look of the saucony hattoris after I read a review from someone who uses them for both.I know ideally id have a different pair for each surface but its not really an option at the moment,thanks.
Alan Pamayo
on Friday, March 09, 2012 at 09:46 am
Endurance Run (3 x 800m, rest 3:00) with 50 lb weight vest: 3:51, 3:49, 3:51

DE: Dead Hang Pull ups 12 x 3: With small pink band

WOD as RX'd: 7 Rounds + 11 Box Jumps
on Friday, March 09, 2012 at 10:08 am
Whats the run for today? Sorry im new here.
on Friday, March 09, 2012 at 10:42 am
The Hattoris were presented to the Tri OKC club a few months back, and we all turned our noses up at them. they have since been on some deep discount sales at local shoe stores. For me, the toe box was too wide and the strap at the top not tight enough to keep the shoe on. The shoe sock is just funky glued in. As a triathlete that does not believe in socks (takes too much time) these have a high stinkability meter. Check out what slowtwitch had to say. I felt about the same and so did a bunch of club members.
on Friday, March 09, 2012 at 10:58 am
Jeff-- There is not a run wod for today. Single sport run wod was yesterday and 3S run is the Long Interval or the Tempo wod (that will post tomorrow) on Sat. The athlete has the choice of which wod they do this week for the run.
on Friday, March 09, 2012 at 11:15 am
Thanks stacy,wondered about the strap myself.maybe a weekend trip to the shops and long trying out session is in order
Jake Fisher
on Friday, March 09, 2012 at 11:42 am
RE: David / Shoes
Hey David,

For the last year I have been XFitting & trail running in the New Balance Minimus 10 Trail shoes. DO NOT BUY the 20s. The MT20 & MR20 as well as the women's models are/were a poorly made model to help w/ the over-demand of the Minimus when they released; this was confirmed by my New Balance Sponsorship Rep; and it's also the reason the MT20 line is being discontinued -- and why you can find them $40 cheaper than the MT/MR10's.

Right now I am transitioning to trail running and competing in my XTERRA triathlons in the NEW NB MT00 Zero Drop Minimus Trail shoes. I went for a ilttle 200m run in the 00's last night and trust me, they're a shoe meant for the trail ONLY. I ran on pavement last night for my 200m and my knees were pretty achy -- I even warmed-up considerably for the single 200m that I ran.

I love the NB MT10's tho! Excellent shoe for CrossFit & for trail running. The MR10's are great for the road if you're just a road/pavement runner.
Daniel Smith
on Friday, March 09, 2012 at 11:57 am
Where can I get some awesome CrossFit threads like that?? I want a running tAnk just like that! Support our CrossFit E!!
on Friday, March 09, 2012 at 12:25 pm
re: Jeff
No run today. Single sport (SS) runners hit the pavement Tues, Thurs, and Sat or Sun. Multisport (3S) athletes run Tues and Sat, but it's not set in stone.

And since you're new, check out the FAQ tab to find out more about the programming, when the workouts are posted (3 endurance wods/week), and how to read the terminology. Also, go back a couple weeks to see how the workouts vary. Welcome!
John S
on Friday, March 09, 2012 at 12:37 pm
Jeff - Run
If you run only, then the actual run was planned for yesterday, but feel free to do it today - 2 x 1000m, rest 2:00 between the runs, and keep your time splits no greater than 3-5 seconds apart.
If you are multi-sport, then you will have two options for tomorrow's run (Sat.). The first option is: 3 x 800m, rest 3:00 between sets, deviate no more than 3-5 seconds between each run. Come back tonight after 6 PM Pacific time to see what your other run option will be. It will be posted with the new wod.
on Friday, March 09, 2012 at 01:04 pm
jake RE:mr10s
Do you think the MR10s would stand up to some light, softcore trail work?like well trodden forest paths for example,thanks
Chad Brinkley
on Friday, March 09, 2012 at 01:25 pm
Swim WOD
I did the 3 sport swim WOD this morning: 800 Warm Up (200 Freestyle, 200 drills, 200 pull, 200 kick); 6x100 on 2:00 (all intervals between 1:34 and 1:36); 600 Cool Down (200 freestyle, 4x50 [25 hard, 25 easy], 200 freestyle).

I am doing a crossfit rest today since I am scheduled to do WOD 12.3 for the open tomorrow.
Brad Williams
on Friday, March 09, 2012 at 02:19 pm
3/9/12 WOD
Strength & conditioning first. 100lbs for the Push-Press- 6 sets+10 Box Jumps. I was fired up to be able to use 24 inch box for a WOD for the first time. Interval run on the treadmill after. Kept the speed to 8.3mph (7:15 pace) for all three sets. Indoor tri has treadmill run and I wanted to legs to have an idea what fast will feel like on the treadmill. Mobility rest of day. Indoor tri tomorrow should be fun.
on Friday, March 09, 2012 at 02:25 pm
Thanks guys. I'm not new to running by any means but I just wanted to try out this program to see how much I liked it. I usually run hard on 200's or 400's but whats the pace supposed to be like for a workout like 2x1000?
O.T. Ingram
on Friday, March 09, 2012 at 03:15 pm
Strength as RX'd
S/C 30in box Jumps rest as RX'd
6 rds 10 box jumps
Jeff Ford
on Friday, March 09, 2012 at 03:24 pm
re: Threads
Daniel - We ordered these jerseys specific for our Endurance Team. They came out legit and really pop at races. CFE logos proudly displayed on back of the tank!
on Friday, March 09, 2012 at 03:35 pm
Jeff-- From the run sport tech page Understanding Pacing w/ Brian MacKenzie http://media.crossfit.com/cf-video/CrossFit_WOD1112
on Friday, March 09, 2012 at 03:41 pm
8 rounds plus 15 box jumps, 2 pp. New at this, only been training CFE for about 3 weeks but love it.
on Friday, March 09, 2012 at 04:29 pm
Postponed strength until tomorrow. I didn't want to tire my grip before the t2b. I squeeze too hard.

6 rounds + 15 box jumps
That bar got heavy fast.
on Friday, March 09, 2012 at 05:40 pm
WOD Results
DE: 12x3 dead hang pullups at bodyweight. Very explosive and quick.

S&C: 7 rounds + 15 box jumps, Rx'd.

The only exercise I broke was T2B (go figure). Push press were heavy but T2B were the hardest for me.
on Friday, March 09, 2012 at 06:36 pm
S&C: 6 rounds + all box jumps and all push presses

I was hoping for at least 8 rounds but I felt outta gas pretty quick today. The toes to bar slowed me down too much I think because I couldn't keep from swinging.

DE: with 15lb DB
on Friday, March 09, 2012 at 07:01 pm
Camp alamo Afghanistan
5 rounds ... just barely
Jake Fisher
on Friday, March 09, 2012 at 07:46 pm
RE: David // MR10s
Yeah David, the MR10's will work beautifully for the occasional trail run like you described. If the trails are super gnarly, I highly suggest the MT10's, as I find them to be great on the rugged trails, on pavement, and especially during CrossFit. All the cool kids wear the red ones ;) Haha!
Jake Fisher
on Friday, March 09, 2012 at 07:59 pm
Daily Results
Coming off a 2-Day REST period, I thought I'd do better. My goal was 7 Rounds.

CF Games Open 12.3 = 6 Rounds + 8 Box Jumps
>> This was the first WOD that I've box-jumped in a little over two months (bc of my post-tib stress fracture). My box jumps, which I thought would be my hinderence actually went better than they have in the past. The presses (I jerked) were heavy, but I rep'd 2x6 every Rounds 1-4. Then my right shoulder started screaming from some mild trauma during JT/muscle-ups this past Tues.

>> All my T2B were unbroken! Thanks JMac for having penalty burpees for brokeness during all the T2B programming at the beginning of this cycle. I'm the only person to do the T2B in this WOD unbroken, even Phil Kniep broke 'em up :D

Dead Hang Pullups as Rx'd w/ 25# weight vest & using variable mixed grips on every set; explosive movement.

No 3S/CFE tonight. Tomorrow I'm hoping to hit the trails w/ the new shoes. I might "brick" the swim intervals & bike TT on Sunday.
John Gillham
on Friday, March 09, 2012 at 08:55 pm
5 rounds + 6 push press. 95# push press
Comments are closed for this post.