W.O.D.: D Long Intervals

Day 1 Week 11
Thursday, March 22, 2012 • EnduranceD L-INT, Rest Day


Perform Strength & Conditioning Recovery if needed.

Red Meat & Mortality & the Usual Bad Science - Zoe Harcombe


CFE Strength & Conditioning WOD Rest Day

"Sport (DAY)" refers to the day a workout is designed to be performed within the week.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 6 x 200m on 3:00, hold splits within 3-5 seconds

Bike (THU): 5 x 4:00, spin/rest 3:00, maintain distance covered across all sets

Run (THU): 3 x 1M, rest 3:00, hold splits within 5-10 seconds

C2 Row (THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds

Post sport and times/distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 8 x 100m on 2:00, hold splits within 3-5 seconds

Bike (SUN or TT): 4 x 5k, 1M spin in between, hold splits within 3-5 seconds

Run (SAT or Tempo): 3 x 1M, rest 3:00, hold splits within 5-10 seconds

Post sport and times to comments.


This can and should be done the day of races, after long runs, on Sundays after interval work, or as needed.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

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Comments (21)

Enoch Pitzer
on Wednesday, March 21, 2012 at 06:12 pm
How did Bmac know this is what I needed? CFE crew is sick...
on Wednesday, March 21, 2012 at 07:06 pm
1M = 1 mile?
on Wednesday, March 21, 2012 at 08:54 pm
RE: 1M=1 mile?
PZ-- Yes, workout legend is linked under need some help
Sebastian L.
on Thursday, March 22, 2012 at 03:44 am
CF Warm up?
Will there be a video about a warm up for CF-WODs in the days? The structure would look similar, right?(gen. warmup, mobility, skill)
on Thursday, March 22, 2012 at 07:35 am
yesterday i forgot to post results -
SDL reps to 290lbs - by virtue of the fact i have not done these before, i make that a PR! ;) I'm hardly a powerlifter, but definitely getting stronger
S&C, 11:00 subbed cleans for c&j as garage has low height

today, 3 x 1mi, 3' rest.
6:25, 7:25, 7:14.
no, thats not a typo, i got a bit excited on the first one, and the last 2 were all uphill. i expect on the flat they should all be about 6:50-5. if i ever find a flat road i will use it

On a different note, it is good to read lots of comments that you are all 'smoked' or tired, this is reasuring for me as i feel pretty close to the red line at the moment. however, with 4 weeks till my marathon i guess this is a good place to be. i will train as normal thru next week then have a half marathon, and start to think about the cfe taper before the showdown! bring it on!
on Thursday, March 22, 2012 at 08:32 am
WOD Results
SS Endurance:
6:50, 6:50, 6:50
on Thursday, March 22, 2012 at 08:33 am
Add On
It was the SS Run Endurance
on Thursday, March 22, 2012 at 11:15 am
Crossfit Endurance while on vacation
Besides running if a gym is unavailable while on vacation what would you substitute for strength and strength and conditioning?
on Thursday, March 22, 2012 at 11:15 am
7:08, 7:16, then ridiculous calf pain and I could not do the last mile. Is it too much to try and learn a new running form and keep up with the Wods? I could tell exactly when fatigue was setting in during the second mile because my heels stopped reaching toward my butt and started reaching the ground .
Daniel Smith
on Thursday, March 22, 2012 at 11:22 am
Worked on the trainer/spin bike this morning. This weather is ridiculous, i cannot handle any more rain, luckily this weekend will be nice and warm.

5 mile warm up and 5X5K with 1 mile recovery. Great workout!! Each 5k hit around 5:50-5:45 with some resistance to get those leg muscles burning.

Have a 10k this weekend and really looking forward to it, feeling good and strong, better than my last 5k when i could not breath and was sleep deprived due to coughing all night. Ill be happy when i get rid of these shingles. Wish me luck and hopefully ill hit a PR
on Thursday, March 22, 2012 at 12:57 pm
metronome experiment
I've been working on my running form for a while and lately had been feeling like I was putting in more effort but not seeing much results. Seeking out the cause, I started thinking my stride length might be a big part of the problem.

So I spent some time stretching my quads and hip flexors. That was nice and probably a good idea but it didn't do the trick.

Then I started thinking maybe all my focus on foot speed had gotten a little out of control. So I downloaded this metronome www.hypnosishealthcare.com/metronome.html

Did the 3x1 mi today. First mi, no metronome = hard work, essentially unimpressive results. Second mi, used the metronome and found my foot rate was way too fast. With the metronome, I did 180 foot strikes per minute. Not sure what I was doing before that but it was a lot faster. Lengthened my stride right out. It felt easier, more fluid, and also much slower but in the end it turned out to be much faster.

Of course I've still got all kinds of work to do in all kinds of other areas but this was too good, quick, and free not to share.
on Thursday, March 22, 2012 at 01:05 pm
SS Run
6:53/ 6:56/ 6:56.
Wouter M
on Thursday, March 22, 2012 at 01:27 pm
Re: warm up video
If I'm honest my warm up usualy lasts like 10-15 min. dong all of the above in shor. For the time crunched athleet trying to do the cfe and S&C 40 min warm up and cool down seems like unrealistic.

Whats your opinion?
Jake Fisher
on Thursday, March 22, 2012 at 01:27 pm
In Austin, just stubbed/compound fractured my big toe
So I've only been in Austin for literally less than 45 mins when I decided to go for a little stroll over CrossFit Central (it's like 800m from the condo I'm stayiing in).

I was looking at the edge of the driveway that I was crossing and I didn't even see the edge was raised up slightly. I was wearing flip-flops; my big toe caught the raised edge. The bone at the tip of my toe pierced the front and the tip of my toe sheered off.

I just took a mega dose of fish oil about two hours prior... Blood squirted everywhere and was pouring out of my toe.

Here's a picture: http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash3/s320x320/521575_10151417716390717_509815716_23410946_1876877948_n.jpg

So this CFE Endurance War Camp is going to be interesting. I'm sure BMack is going to give me loads of shit tonight. Oh well...

Good thing I have the pain tolerance of a woman ;) It's not that painful to bare weight on it, but it stings where the huge chunk of skin was ripped away from the bone/toe.

Brad Williams
on Thursday, March 22, 2012 at 02:50 pm
3/22/12 WOD
Full rest today. Mobility this morning. Lifetime Fitness Alpha Competition Saturday. The trainers tell me it is just like a Crossfit Endurance S&C WOD so I may do intervals before and go home until it is time to compete because I'm better at S&C's with 2-3 hours rest. I'll have to see how I feel. First time doing something like that so it will be fun if anything else.
Enoch Pitzer
on Thursday, March 22, 2012 at 04:32 pm
Finished the CFE SS taper today, rest day tomorrow, 50k trail run next day. All the training is about to be put under the microscope.
on Thursday, March 22, 2012 at 04:47 pm
3X 1M
6:55 6:54 6:53 I have never run splits that close without a treadmill.
on Thursday, March 22, 2012 at 04:49 pm
3 x 1M
6:56 6:55 6:55
on Thursday, March 22, 2012 at 05:42 pm
RE:Warm Up Video
Wouter-- Warm up/cool down are an important part of performance and make a difference in that days and following performances. Kelly posted this on not cooling down last week
Enoch Pitzer
on Thursday, March 22, 2012 at 06:16 pm
Jake bro, Bmac and Kstar have said not to wear flip-flops. Let this be a lesson to you... :) Sorry bro, have fun.
Jake Fisher
on Thursday, March 22, 2012 at 08:35 pm
RE: Enoch Pitzer
Thanks brother! LOL! That's actually the VERY FIRST thing that went through my head when I saw all the blood.

I've wore flip-flops or gone barefoot my whole life. I've stubbed my toe a few times, but never as bad as this. The throbbing tonight is going to make sleep difficult ;(
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