W.O.D.: D Long Intervals

Day 1 Week 12
Monday, March 26, 2012 • EnduranceD L-INT, DE


(A) Work up to a Snatch (full squat) heavy single

(Heaviest possible without missing or huge degradation in technique; this is NOT a max effort attempt)

(B) DE: Power Snatch 12 sets of 2 reps @ 55% of Snatch 1RM on 1:00

Perform (A) then move on to (B). Post loads for both (A) and (B) to comments.

Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.


As many rounds as possible in 8:00 of:

12 Unbroken KB Swings, 2 pood/1.5 pood (Regionals Standard; KB perfectly vertical)

9 Wall Ball Shots, 20/14 pounds (10'/9' target)

Post rounds and fraction of rounds to comments.


3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery if needed

"Sport (DAY)" refers to when a workout is programmed to be performed during the week. See the FAQ for a sample week for your template (SS or 3S).

Note: Ensure you are keeping your splits within the listed deviation range ("hold within"). If you're struggling to hold splits, then back off on the speed to improve PACING.

Single-Sport (SS)

Choose ONE of the following sports for today's workout:

Swim (TUE): 4 x 100m TT on 3:00

Bike (TUE): 4 x 1/2M TT, spin/rest 4:00

Run (TUE): 8-12 x 50m sprints, rest 4:00 between

C2 Row (TUE): 8-12 x 75m sprints, rest 4:00 between

Post sport and times to comments. For the Run/Row, yes, you should really rest that long.

Multi-Sport (3S)

Choose only ONE of the following sports for today's workout:

Swim (MON): 6 x 100m TT on 3:00

Bike (WED): 4 x 1/2M, spin/rest 4:00, hold all 1/2M splits within 3-5 seconds

Run (TUE): 8 x 100m, rest 2:00 between, hold all 100m splits within 2-3 seconds

Post sport and times to comments.

 Sprinting for Endurance - VPX Sports

CrossFit Endurance Training Camp at CrossFit Triggerpoint, Austin, TX

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Comments (41)

Jake Fisher
on Sunday, March 25, 2012 at 07:34 pm
Beautiful People
I truly enjoyed getting the opportunity to meet each and every one of you guys at in Austin! What an amazing time we had. I hope our paths cross again soon!

Special thanks to Ben & "Journey" for the post-training ice bath fiesta at Barton Springs ;)

And thank you, Valerie, for your attentive eye to my POSE pull.

DK & BMack- again, my hat is off to you guys & I will continue to plug the shit out of what CFE does. Here's to a stellar season!
on Sunday, March 25, 2012 at 08:48 pm
perfectly vert kettle bells
Does perfectly very mean KB above the head and perpendicular to the floor or straight out parallel to the floor
on Sunday, March 25, 2012 at 09:26 pm
RE: perfectly vert
above the head and perfectly perpendicular to the floor.
on Sunday, March 25, 2012 at 10:59 pm
Part B
Is the DE 55% of 1RM weight based on part A's max weight or on our previous 1RM. Just curious since part A doesn't seem to be a max attempt, or is it?
on Monday, March 26, 2012 at 04:25 am
Today or tomorrow?
So, as a runner, am I supposed to do the 50m sprints today or tomorrow? It says TUE. Help!
Alan Pamayo
on Monday, March 26, 2012 at 04:34 am
A. 95, 105, 115, 125, 135, 145, 155

B. @ 95 lbs

S&C WOD: 5 Rounds + 8 KB Swings (KB Swings @2 Pood unbroken; but not RX'd because Wall Balls only at 9.5')
Ryan G
on Monday, March 26, 2012 at 05:49 am
its on
I have been in CrossFit since 2007, and did the CFE seminar with brian and doug last year... finally going to see what happens when i follow the CFE site STRICTLY and stop bouncing around from program to program. DAY ONE TODAY... and already im thrown a loop. 4:00 rest between 50m efforts??? REALLY????
on Monday, March 26, 2012 at 06:26 am
RE: Part B
DRod-- Part A is not a !RM. It is to a heavy single.
on Monday, March 26, 2012 at 06:29 am
RE: Today or tomorrow?
Tim-- The run wod for single sport and multi sport is programmed for Tuesday.
on Monday, March 26, 2012 at 06:34 am
RE: It's on
Ryan G-- Intervals have different work:rest ratios which hit different stimulus and physiological aspects.
on Monday, March 26, 2012 at 07:31 am
Active Recovery
Because I'm overseas and thus 10hrs ahead of PST, I decided to begin following one day behind. My intent with this is to better plan for the day's S&C and better plan a warm-up and cool down (plus ask questions if I need clarification on anything like I did today). It was taking me too long in the mornings to review the workout, gather any equipment needed and create a good warm-up and cool done. Now I will have the day prior to plan for the next days S&C and End WOD.

So for today, I did 75 minutes of yoga and tomorrow morning I will attack today's workout .
John S
on Monday, March 26, 2012 at 07:41 am
In the FAQ section, for Tuesday morning's swim, what should I be swimming distance/time wise for 3S?

on Monday, March 26, 2012 at 08:35 am
John S.-- Based on the distance of the race you could do 8X100m or 8X50m @70% effort 2 minute rest.
Niall Paul
on Monday, March 26, 2012 at 08:37 am
Long Intervals?
Ok guys, I have to ask. This Long Interval wod has me confused. the only thing long about this interval work out is the rest. 50 meter sprint then a 4 minute rest ? 8-12 times? Am I ready somethign wrong here? I understand the need for rest in between intervals and I get the use of short intervals but this combo along with the wod title has me confused. Sorry but can you help me so that I can explain it to my athletes?
Wouter M
on Monday, March 26, 2012 at 09:08 am
7 rnds with 40 pnd DB and 12 pnd ball (nothing heavier available).

Snatch just the bar, still mastering the technique
on Monday, March 26, 2012 at 10:45 am
D cycle
Does anyone know if the D cycle is 12 weeks long. Also will the A cycle begin after the D? Thanks

on Monday, March 26, 2012 at 10:56 am
RE: Long Intervals?
Nial, I purposefully planned something super short for the long intervals for run and row this week. That's the simple answer - you're correct in that normally something longer would be more appropriate based on it being L-INT. However, the definition of short and long isn't set in stone.
on Monday, March 26, 2012 at 11:01 am
didn't see prior post
Sorry I didn't see the prior post. I understand the importance of different time domains, work rates and rest. For the first time I was thrown by this combination. Thanks for all you guys do.
Toni Biggerstaff
on Monday, March 26, 2012 at 11:05 am
Only used 35 lb KB because I ran a 1/2 marathon on Sunday and wanted to use this workout as a recovery. Challenging but I'm not as sore as I was. So good one!
on Monday, March 26, 2012 at 11:06 am
RE: 4:00 rest
To answer everyone's questions on why there is 4:00 rest on the sprints. It is not uncommon at all when doing sprinting to rest 1:00 per 10m sprinted. So 4:00 isn't even the norm for what some are used to.

It's true balls-to-the-wall SPRINT work for 50m, not CONDITIONING work. The people who rest less than 4:00 are missing the point. Most endurance athletes are NOT used to doing true sprint work, so it's likely a new stimulus.

Don't be THAT GUY who says, "Oh, 4:00 wasn't intense enough, so I decided to cut the rest down to 0:30." This work isn't designed to flood you with lactic acid or leave you writhing on the floor.

Remember, we preach developing capacity in ALL energy systems and this includes the phosphagen.

Two great references off-hand, both by Tony Leyland: "Why You Should Sprint Train" and "Rest and Recovery in Interval-Based Exercise" - both are in the CFJ.
Toni Biggerstaff
on Monday, March 26, 2012 at 11:07 am
Only used 35 lb KB because I ran a 1/2 marathon on Sunday and wanted to use this workout as a recovery. Challenging but I'm not as sore as I was. So good one!
Ryan G.
on Monday, March 26, 2012 at 12:17 pm
105 - 120 - 135 - 145 - 160(f)

6 rounds + 12 swings Rx
on Monday, March 26, 2012 at 12:55 pm
Thanks jmac for the response and for the interesting and relatively "new" or different training distance, even for those of us that have been doing CFE for a while. Looking forward to doing this wod with my team! Keep up the good work and thanks for the coaching and patience.
Emily M.
on Monday, March 26, 2012 at 03:07 pm
S & C
8 rounds + 6 DB Swings.

Only light weight available 25lb dumbell & 13.2 lb med ball.
Brad Williams
on Monday, March 26, 2012 at 04:06 pm
3/26/12 WOD
Interval swim this morning. 1:52,1:54,1:52,1:53,1:54,1:54 min. Strength & conditioning after school. Only used the bar for the Snatch work. My Snatch is horrible so I really wanted to get some good form work in. After that used 45lbs for the Power Snatch DE Strength WOD. Circuit- 55lb. KB and 18lb. Med Ball because I couldn't find to 20lb. one at Lifetime. 10 sets+ Wall Balls+ 6 KB swings. Really hard. I also found out that I qualified for the Lifetime Fitness Alpha Competition regional in June. I guess I end up 2nd out of 17 men last Saturday. Pretty happy with that.
Chad Brinkley
on Monday, March 26, 2012 at 06:00 pm
Brad: Nice work on the competition last weekend!

I ended up doing the three sport run WOD this afternoon: 800 Warm Up + Drills; 8x100 with 1:00 Rest (15.94/14.88/15.46/14.77/16.21/15.12/15.74/14.98); 800 Cool Down + Mobility

This morning was a heavy strength day for me. The open really exposed my major weakness in crossfit - lack of strength. I am now trying to train up that weakness.

Linear Strength Progression: Should Press 5x5 (75 LB), Back Squat 5x5 (125 LB), Deadlift 5x5 (205)

ME Bench Press 3x1: 175, 185, 195 FAIL
ME Back Squat 3x1: 185, 205, 215 PR
ME Power Clean 3x1: 135, 155, 165 PR
ME Deadlift 3x1: 275, 295, 315 FAIL

Conditioning: 10-9-8-7-6-5-4-3-2-1 REPS of [KB Swings @55, Bear Hug Squats with 45 LB Plate, Ring Push Ups] (Time was 11:50 RX)
on Monday, March 26, 2012 at 06:01 pm
WOD Results
SWOD: A) 45x5, 95x2, 115, 130, 140, 150, miss 160.
B) used 95# and kicked ass on explosion

S&C: 5 rounds + 12KBS + 5 wall balls. 53# KB and 35# medicine ball. Perfectly vertical KBS. Felt good on WOD
Tim W
on Monday, March 26, 2012 at 08:15 pm
Longer Distances
I'm new to CFE and I'm having a tough time accepting the 50m sprints. Could the distance be bumped up to 100m or even 200m?
on Monday, March 26, 2012 at 08:21 pm
RE: longer distances
Tim, the short answer: No.

It's a new stimulus and that is the point.
on Monday, March 26, 2012 at 09:18 pm
The erg I was on only let you program intervals >= 100m, so...

Ave / high / low
1:25.3 / 1:27.5 / 1:24.0 (per 500)
36spm / 38spm / 34spm
Total time: 3:24.8

Didn't feel tired at all until the very last interval. Tried to focus on form as much as possible. I knew I would leave a lot of seconds in the gym because of lack of CNS training for explosive power. It was quite frustrating to feel the difference between the the strength I've developed recently and the power that strength is able to produce.
Frank Agz
on Monday, March 26, 2012 at 09:25 pm
S&C - back to CFE
Back to CFE after a year of mainsite. Strength: A) 95lb B)65lb. AMRAP: 6 rounds + KB swings.
on Monday, March 26, 2012 at 09:40 pm
Why are you programming a ME snatch on the same day as a DE snatch?
Jake Fisher
on Monday, March 26, 2012 at 09:49 pm
Daily Results // Off Track
I'm "off track" from my trip to Austin. The 13-hr drive home sort of zapped me; plus the duties of life have gotten in the way of training and it's been taxing on my recovery. So I'm listening closely to what my body is telling me this week and obeying.

As you can see, I'm posting after 2330. I'm usually in bed by 2200 or earlier.

STRENGTH (A) Snatch (Full/Squat), heavy progression to heavy single:
95(6)-115(3)-125-130-135, form was crap on last one...

STRENGTH (B) Full Squat Snatch (DE)
75# - 12 sets of 2 reps on 1:00


CrossFit Lincoln's WOD
5 RFT of:
15 Deadlifts, 185#
15 Toes-2-Bar
= 7:46 Rx'd, 2nd Place Overall :D Only 20-secs behind the 1st place guy
on Tuesday, March 27, 2012 at 12:26 am
A. 145#-stopped after hitting this weight.

B. 90#

S&C: 6 rounds-

Used 80# Kettlebell and a 12# medicine ball (no other options available). The total weight ended up about the same but those 80# KB swings were rough. I had to take a long pause after the wall balls to make sure I was able to get the swings unbroken.
on Tuesday, March 27, 2012 at 01:55 am
Never snatched before, so I checked out a few good youtube clip from coach bergener then did some technique work up to 130lbs for A
B - DE done at 80lb. really enjoyed that!

S&C - 8 rnds exactly, but had to sub 45lb plate for KB as nothing available.

My 3 year old son bought me a cheap basketball for my birthday for WBS, so we filled it with sand and then let rip! recon it is more than 20lbs so hopefully made up for the lighter KBS

thanks for the explanations jmac - always good to know WHY we are doing something rather than blindly wandering on....
on Tuesday, March 27, 2012 at 08:49 am
dave, it isn't a ME snatch. It is working up to a heavy single with no misses and good technique. BIG difference.
Van Chapman
on Tuesday, March 27, 2012 at 10:18 am
Patience of a Saint
JMac -- I send my praise to our guide in this fitness journey for the patience you have shown in explaining the programming. I drink the koolaid and trust that you have a master plan, but it was interesting to take a peek behind the curtain with your explanations. Keep up the solid work and thanks for all you do for the CFE community.
on Wednesday, March 28, 2012 at 05:18 am
what is your definition of a 1RM vs a heavy single? What benefit do you from the DE of the same movement after you exhaust the same muscle groups with "working up to a heavy single" ?
on Wednesday, March 28, 2012 at 05:41 am
Dave-- A heavy single is not a 1 RM. You will be forced to recruit muscle fibers in places not normally directly activated by the lift. Tension is strength. The greater the weight the greater the amount of tension required.The more muscle fibers you can recruit to a movement and the harder the contraction of those muscle fibers the stronger you are. Lifting with heavy weights should be approached as practice as opposed to working out.
A heavy single does not mean you are exhausting the muscle group because it is not a 1 RM. Different stimulus and physiological adaptations occur.
on Wednesday, March 28, 2012 at 09:05 am
5 and 6 kbs. Rx and unbroken.
on Monday, April 02, 2012 at 11:42 am
(A)40 kg, without losing the technique.
(B)25 kg.

As many rounds as possible in 8:00 of:
12 Unbroken KB Swings, 24 kg dumbell
9 Wall Ball Shots,8 kg selfmade wall ball at 9 inch target.

6 rounds
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