W.O.D.: D Long Intervals

Day 2 Week 10
Tuesday, March 13, 2012 • EnduranceD L-INT

CFE STRENGTH & CONDITIONING WOD:

5 rounds for time of:

Row 500m

21 KB Swings, 1.5/1 pood

12 Pull ups

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Lactate Shuttle

Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Perform each set at just short of maximal effort. Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (WED): 5 x 5:00 TT, spin/rest 3:00

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

Post sport and distances to comments.


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Comments (34)

Jake Fisher
on Monday, March 12, 2012 at 07:14 pm
78 & Lovin' It!
Tomorrow it's suppose to be 78'F! I'm probably going to head out to my favorite mountain biking trail system and run the shit out of this Lactate Shuttle. Here's hoping for a PR!
Codey Paulsen
on Tuesday, March 13, 2012 at 12:02 am
Pose RUnning advice
Hey Brian and CFE, before I found you guys I was a big time heel striker and over pronater. I am also flat footed. DOctors prescribed me with orthodics at the age of 14. I am now 20, In the army, and I experienc efrequent knee pain on the inside portion of my knee caps. I tried to implement your pose running that I have watched a million videos on, but I dont think Im getting it quite right. I felt like there was more muscle fatigue in my calves and shins then normal, and I wasnt sure if I was bringing my knees up high enough. Any advice or a great video I could watch?
Alan Pamayo
on Tuesday, March 13, 2012 at 04:46 am
Endurance Ruck
Endurance WOD w/ 75 lb Ruck: 1.59 miles total.

S&C WOD after work today.
Johnny
on Tuesday, March 13, 2012 at 05:28 am
19:07 as RX
Xander
on Tuesday, March 13, 2012 at 06:10 am
Row substitution
What is a good substitution for the 500 meter row?
jmac
on Tuesday, March 13, 2012 at 06:21 am
RE: row substitution
Xander, the best sub for 500m row is run 400m.
StacyF
on Tuesday, March 13, 2012 at 06:47 am
3S Run
5:00 - .76M
6:00 - .83M
7:00 - .96M
This penguin waddled on this morning.

WOD tonight and then teaching spin again - god help me.
Kaitlin
on Tuesday, March 13, 2012 at 07:16 am
RE:Pose Running advice
Kodey-- Have you watched any of the videos on the sport tech run page?
There are drill videos there.
Your knee issue sounds like a technique/mechanics issue. Also, go to the Mobility Wod and do a search for knee pain running and episodes which will help.
Calf issue your heel is most likely not kissing the ground so it is remaining contracted the whole time. So yes, there would be more fatigue than normal.Have someone video you running so you can see exactly what you are doing.
Jake Fisher
on Tuesday, March 13, 2012 at 07:29 am
Codey Paulsen & POSE
I'm with Kaitlin, Codey. The knee issue sounds like a mechanical problem; it could even be a strength & conditioning issue w/ an over-dominant 'cep of the quadricep. Is it isolated to one knee? Is it more on one side of both knees?

The calf issue is exactly as Kaitlin says as well; you gotta have the "heel kiss" in there. If you're running on your toes/midfoot and not letting the heel kiss the ground, then the calves are going to overload and fatigue horrendously fast.

Check out MobilityWOD to make your calves/ankles supple.

Then, do some practice w/ jumping rope. Focusing on actually letting your heels kiss the ground. Remember "KISS" is the key word, NOT "CRASH!" Don't slam your heels onto the ground. Make them kiss. It should be such a light kiss that you might start questioning if you're actually kissing or not.

And yes, get yourself recorded.
ammulder
on Tuesday, March 13, 2012 at 08:50 am
Today's Run
With Sean and Sarah in the double jogger, and a little headwind for about 40% of the loop:
5:00: 0.8mi
6:00: 0.99mi
7:00: 1.12mi
Kieran
on Tuesday, March 13, 2012 at 10:41 am
3S run
5:00 - 0.80M
6:00 - 0.94M
7:00 - 1.09M
DRod
on Tuesday, March 13, 2012 at 11:22 am
S&C
Rx'd 22:11.

Last two days at work have been long and I wasn't quite into this session. Legs are really fatigued and tight. I've been doing a lot of foam roller work and thats been helping a bit.

No time for the SS Run today. I will either double up tomorrow or just complete today's SS Run tomorrow and forgo the S&C. I will have to see how I'm feeling when I wake up. Time for this guy to go to bed!

Lol, I must be really tired...I failed the math test below twice.
Greg
on Tuesday, March 13, 2012 at 11:38 am
Good one today!!
Codey Paulsen
on Tuesday, March 13, 2012 at 12:49 pm
Response
Thank you for the advice. Yes I have watched all the sport tech videos multiple times, its just kind of hard for me to transfer it from the screen, to execution. my knee pain is in both knees but much worse in my right knee.
So when I do the drills where I brings my ankle up to my opposite knee, is the height I want when I run it out? Is that how high i want my knee and ankle to be?
MD
on Tuesday, March 13, 2012 at 12:53 pm
S&C
Rxd 23:20

SS bike was a killer
Jordan
on Tuesday, March 13, 2012 at 01:07 pm
Strength loss and endurance training
Question about yesterday's workout... When I did crossfit football over the winter I moved my squat up to 365 from 265 and my 5rm to 315 from 205. My weight also went from 165 to 195 on a bulking diet. During this time I obviously lost a great deal of endurance, which I needed to gain back for the military. I've cut my weight back down to about 173 and have gotten my 3 mile time to 20:35, about 1 min off my PR. My question involves the drop off in my squat, which has dropped 50#s to 315, my old 5rm. I obviously expected to lose some strength, especially in the squat, but should this large of a drop be considered normal? Any input would be appreciated.
Kaitlin
on Tuesday, March 13, 2012 at 01:10 pm
RE: Response
Codey-- the height of the pull will depend on the speed you are traveling and turnover rate. Is there a coach at your box or a box in your area that has attended an Endurance Seminar and may be able to do a lesson with you? You can do a search and see if there is a team in your area that may be another option to find someone who would be able to do a lesson with you.
Kaitlin
on Tuesday, March 13, 2012 at 01:16 pm
RE:Strength loss and endurance training
Jordan-- With changes in training there are going to be changes in performance. CFF may have you squat more often and/or using a different focus. ME/DE strength has different focuses and goals than CFF may have. Their focus is different based on the athlete they are training.
Pogue Killer
on Tuesday, March 13, 2012 at 01:17 pm
Hey Jordan
I'm in the military too and during my last deployment my workouts consisted of crossfit and a lot of heavy lifting with little running due to our location (only treadmills). Now that I'm home my deadlift, squats, etc... have fallen similarly to yours. I've been doing a lot of hard running and it seems to kill my lifting strength. My bench is lower too.
Pogue Killer
on Tuesday, March 13, 2012 at 01:22 pm
Hey Jordan
I'm in the military too and during my last deployment my workouts consisted of crossfit and a lot of heavy lifting with little running due to our location (only treadmills). Now that I'm home my deadlift, squats, etc... have fallen similarly to yours. I've been doing a lot of hard running and it seems to kill my lifting strength. My bench is lower too.
StuartF
on Tuesday, March 13, 2012 at 01:30 pm
Codey and wod
Codey, youre in the right getting advice about pose here - i have had some great tips from kaitlin and jake in particular, they know their stuff!

i was in a very similar position to you with knee pain after trying the technique, and one thing i would emphasise is to start with SHORT runs, and by that i mean 50-100m 2 or 3 times per week. dont do what i did and turn up for 1 mile sprints with new technique in brand new shoes....

i would also suggest that although its your knees hurting, its probably not your knees where the problem is caused, but they are under greater stress due to imbalance somewhere. keep getting your squat stronger and stretch hip flexor. good luck, stick with it - worth it in the end!

today i did 3 rounds, not 5 of s&c. still feel like i have wasps in my lungs after being ill. rows all about 1:47, struggled with the pullups, still not managed to master the kip

well done jake - i see a PR next to your comments nearly every day! you must get something i dont, probably more sleep! keep it up!
Jeremy Hoefs
on Tuesday, March 13, 2012 at 02:26 pm
SS Run
3.16 total miles
O.T. Ingram
on Tuesday, March 13, 2012 at 03:14 pm
All As RX'd
In the morning 0500 not an accurate mileage done on a track but

about 200 short of 1 mile on first leg
Just past 1 mile on 2nd leg
About amile and a half third.

S&C 24:29 wow that sucked.

Do yall know of any reason my inner knee hurts on only my left leg. It hurts to walk on and to the touch. Not unbearable just like a bruise.
majja
on Tuesday, March 13, 2012 at 03:46 pm
3s
haha was thinking this is going to be easy run cause its only 3 intervals.. but.. heavy legs :(

4h later wod

6 round of
15 power clean ( 30kg )
12 push ups
7 toes to bar
12 lunges with 12kg KB in each hand
15 burpees

total 26:30
Brad Williams
on Tuesday, March 13, 2012 at 03:57 pm
3/13/12 WOD
Interval run this morning. Kinda windy, but the 52 degrees was awesome! 5 min.-.72 miles,
6 min.-.89 miles, 7 min.- 1.02 miles.
70 here in Michigan this after noon and I got out for recovery run after school too; 20 minutes. Pretty good training day today.
Jacob Kilbride
on Tuesday, March 13, 2012 at 05:20 pm
WOD 19:03RX Good WOD!!!
Alan Pamayo
on Tuesday, March 13, 2012 at 05:44 pm
S&C WOD
WOD as RX'd: 22:58
Jake Fisher
on Tuesday, March 13, 2012 at 07:15 pm
Daily Results // StuartF
0600 CFE/WOD = 17:42 Rx'd
>> ALL UNBROKEN!!! Rowed 1:50-2:00/500m which is a pace that doesn't leave me winded & I can repeat indefinitely; KBS+PU only took about 50s to knock out each round.

It was 84'F when I left work at 4pm. I was at the State Park/Lake where I do most of my mountain bike (MTB) training; did the Lactate Shuttle on the MTB trails. The trails can easily wreck a person running them, there's not a single 25m stretch that's flat. You're either climbing or descending the entire time.

Lactate Shuttle Run - 4.14K TOTAL (course PR!)
5:00 = 1.29K
6:00 = 1.35K
7:00 = 1.50K
>> Good ole Nebraska Winds were blowing 20-25 mph sustained and gusting to 35. Good times.

StuartF, Thanks for the praises and encouragement, brother! I try my hardest to help as many people as I can on here... Just a little overwhelming, and Kaitlin does a WAY better job at it then I do.

I think the reason why I'm PR'ing every week is because (1) I have my nutrition dialed in & I hardly ever cheat. With that said, I will admit that 1% of my daily food intake isn't perfect: there's a handful of dark chocolate covered espresso beans and/or raisins that seem to SNEAK into my mouth. Weird.

(2) My Sleep & Recovery between CFE/WOD/3S is programmed very well. I average about 7.5 hrs of sleep every night.

And (3) Probably the next most important aspect of my training after Nutrition/Sleep is that my programming template is individualized to support my physical capacity. What works well for me might not work well for someone else.

The programming template here that's posted daily could very well be too much volume for one person; or just enough for the next. The CFE programming template is JUST THAT... A TEMPLATE. CFE isn't a perfect program for everyone; but it's pretty damn close. I've followed it like a science experiment for the past year and obtained amazing results & was far beyond the level of competitiveness that I ever thought I could achieve w/ the LSD methodology.

What's changed this year for me is the fact that I'm doing the Open. And about a month ago I started diving back into the 3S template on here... Coming back from being off of swimming/biking, and not doing much running either, other than what came up in the WODs. I was basically following the SS template for a C2 (rower) athlete.

I've adapted an individualized Template with the help of JMac which follows the CFE/3S programming here, but allows for adequate REST/recovery and just enough sport specific (3S) work as I build back my capacity to do the full 3S template.

Here's what my programming template looks like:

MON: CFE:SWIM/AM - STR/PM - CF/PM
TUE: CF/AM - CFE:RUN/PM
WED: OFF - STR/PM - OFF / MOBILITY
THU: OFF/COMPLETE REST
FRI: OFF - STR/PM - CFG OPEN WOD/PM
SAT: CF/AM - OFF - CFE/AM or PM
SUN: OFF - OFF - CFE/PM

Like I said, my individualized template might not be enough for one person, or it could even be too much for a different triathlete. As an elite XTERRA triathlete, or just a 3S in general, we have A LOT to balance w/ along with our recovery.

And with that said, I need to wrap this up, post, and start preparing for bed/getting ready for tomorrow's workday.
StacyF
on Tuesday, March 13, 2012 at 07:19 pm
S & C WOD
WOD - ran 500m *according to the GPS on the Garmin
Did 70# Russian swings for the KB swings
Pull ups Rx'd
25:34

Immediately followed was driving like I am from Houston (which I am) to teach spin. I incorporated the 3S bike into the workout and made the 5 X 5:00 sprint to climb. Just about all the girls have dropped out of my class, and I only have guys that are cyclists. I just hope I can keep the 3 a days up. I am worn the eff out!
Jake Fisher
on Tuesday, March 13, 2012 at 07:20 pm
RE: Jeremy Hoefs
Oh looky, looky who posted on CFE?! Hey brother, nice to see you hovering around my neighborhood in the virtual world. I'll see you at the box tomorrow evening. Let's chat about WattBikes...
Kole Trickle
on Wednesday, March 14, 2012 at 12:22 am
S&C
19:29
50lb KB

Run
.50, .68, .75
DRod
on Wednesday, March 14, 2012 at 04:21 am
Jake Fisher
Thanks for that last post Jake. Its good to see a break down of whats been working for you.
O.T. Ingram
on Wednesday, March 14, 2012 at 06:26 pm
Endurance 3S
Bike lactic shuffle killer.

All as RX'd between 1:56 & 1:78 miles @ between 223-237 avg. Watts.
Kole Trickle
on Wednesday, March 14, 2012 at 08:17 pm
S&C
19:29
50lb KB

Run
.50, .68, .75
Comments are closed for this post.