W.O.D.: D Long Intervals

Day 2 Week 12
Tuesday, March 27, 2012 • EnduranceD L-INT

CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

9 Handstand Push ups

15 Deadlifts @ 50% of 1RM

50 Double Unders

Rest 2:00 between rounds. Post working time to comments.


ENDURANCE WOD:

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.


Sign up for the CrossFit Endurance Seminar at CrossFit Springfield, June 2-3, 2012


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Comments (19)

Tim
on Monday, March 26, 2012 at 08:43 pm
double unders substituiton
I just read on Crossfit FAQ that the tuck jumps are a suitable substitution for double unders. Should I stay with 50 or reduce the number since the exercise is slightly different?
Alan Pamayo
on Tuesday, March 27, 2012 at 04:14 am
Endurance Run 8 x 100m w/ 50 lb weight vest: 18.94, 17.85, 17.51, 17.08, 17.86, 17.25, 17.32, 16.56

S&C WOD after work today.
Kaitlin
on Tuesday, March 27, 2012 at 06:05 am
RE: double unders substituiton
You can leave the number the same. Skill work to help with double unders: The Position Part 1 http://journal.crossfit.com/2011/03/theposition1doubleunder.tpl
Daniel Smith
on Tuesday, March 27, 2012 at 06:25 am
Fartlek run!
Did a 3 mile fartlek run this morning, one minute hard dead sprint and 1 minute walk/run. Great run with a one mile cool down. My legs are really feeling the sprints haha ehch means it was a good run
Licia
on Tuesday, March 27, 2012 at 09:45 am
Regionals
So happy, my Team (Crossfit Rota, Spain) has made it to Regionals, Copenhagen! I'll be wearing my CFE T-shirt with pride!

CF S&C WOD - 29:03 (including rests)

I feel I'm pretty good at DU's, until they are paired with Deadlifts, does anyone else have this problem?
Jim B
on Tuesday, March 27, 2012 at 09:57 am
Run (TUE): 8 x 100m, rest 2:00 between
24.41, 25.02, 24.13, 21.89, 21.24, 22.12, 21.52, 19.83
Stephanie RVC
on Tuesday, March 27, 2012 at 11:27 am
MArch 27th, 2012
First post on CFE. Finished #92 in Regionals after training 2 times a week. Imagining what I can hit next year after really going for it.
Todays: 13:10 5x RXed at #115 deadlift for 50% of ME.
David Barnett
on Tuesday, March 27, 2012 at 12:40 pm
S&C WOD: did three rounds instead of 5. Shin-splints are KILLING me. 4:15, 3:57, & 4:15 Rx'd.
Tony
on Tuesday, March 27, 2012 at 12:50 pm
Ironman Training
Just want to say that this training style is amazing. I just PR(ed) in the Chicago Shamrock Shuffle over the weekend 5miles_36:34 in the 94th percentile.

(3S-Bike) - intervals with wind 1:17/1:19 - intervals against wind 1:35/1:37

wind:20mph
kbtron
on Tuesday, March 27, 2012 at 01:18 pm
CFE S&C WOD
19:50 Rx'd
DU's murdered me in Round 3

Good times :)
Daniel Smith
on Tuesday, March 27, 2012 at 03:59 pm
WOD
I'm with you on the Deadlifts followed by DU. I can not seem to do a good 50 DU without break. It is so frustrating!! 1 round was 3:34, 2 round 3:34 3-3:18 4-3:13 4-3:48. Was trying to get negative on each round but was dead by the fifth round. Cool down with 50 burpees
Brad Williams
on Tuesday, March 27, 2012 at 04:18 pm
3/27/12 WOD
Intervals on the bike this AM. 90 secs./4 rec. 90 is the longest it would take me to get 1/2 mile. Interval run after school cause I'll play basketball tomorrow morning for a little bit. 16,15,17,17,17,17,17,17. Sprints into the wind is the hardest thing ever...and only having 2 minute recoveries made it worse...it wasn't nearly long enough.
Chad Brinkley
on Tuesday, March 27, 2012 at 05:59 pm
Swim WOD
If anyone is coming to the Crossfit Endurance Seminar in Springfield, MO, they should let me know. It would be nice to meet some other CFE people in person.

I did the three sport swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), 6x100 on 3:00 (1:24; 1:24; 1:25; 1:26; 1:27; 1:27); 600 Cool Down (Freestyle).

Strength and conditioning this evening:

Strength: ME L-SIt Holds (100 Seconds, 76 Seconds, 75 Seconds)

6 x KB Complex (3 Deadlift, 3 Russian Swings, 3 American Swings) [40, 45, 52, 55, 60, 70]

Conditioning: 2 rounds for time [20 Pull Ups, 60 Meter Farmers Walk 2x55 LBs, 40 M Prowler Sled Push w/180 LB, 2x10 Sledge Hammer Tire Strikes, 6 Tire Flips, 40 M Prowler Sled Pull, 60 Meter Farmer's Walk 2x55 LB] (Time was 15:25)
Alan Pamayo
on Tuesday, March 27, 2012 at 06:44 pm
S&C WOD @ 195 lb DL: 1:50, 1:58, 3:15, 4:14, 3:50

HSPU's were all "head to abmat."

DU's were horrible today!
Kole Trickle
on Tuesday, March 27, 2012 at 09:51 pm
Strength and Strength and Conditioning WOD
S&C
Dead Lift 185lbs

2:40,2:45,2:48,2:42,2:45

Run: Did 12-50m sprints on the 1 minute.
Jake Fisher
on Tuesday, March 27, 2012 at 09:56 pm
Daily Results
As you can see- my work schedule, training schedule, eating schedule, and sleep schedule have fallen to shit. And to think that there are some people out there that believe they can train for a "peak" at a specific sporting event on a specific date.

Yeah, right. LIFE FUCKING HAPPENS!

WOD, Rx'd = 13:44 TOTAL, 185# DL
2:55 - 3:13 - 2:30 (dubs came back!) 2:24 - 2:42
>> dubs were the weakness link

I'm trying to get my life back in order. I caught up on all my errands tonight. Hopefully, Thursday's REST DAY, will even everything out. Looking forward to it. Looking forward to getting my CFE/3S program back on track.

Next: Watching Whiteboard Wednesday, then OFF TO BED!
DRod
on Wednesday, March 28, 2012 at 01:10 am
S&C
S&C Rxd with 180#DL- 1:41, 1:51, 2:05, 1:54, 1:58

It took everything I had to get those last two rounds under 2 minutes. The DU's helped as I'm pretty good with a jump rope although I had to break them every now and then. I'm most impressed with my HSPU though. I was able to complete them all to standard unbroken. This is a first for me.

SS Run later today.
Jake Fisher
on Wednesday, March 28, 2012 at 08:05 am
RE: DRod & HSPU
Nice job, brother! Were they kipping or strict?

I chose to do strict for the strength aspect.
JustinT
on Thursday, March 29, 2012 at 03:10 pm
WOD
17:10 working time, 100 singles for DU.

10 x 75m Row/four min rest between. First time I have ever been bored while in a rest period.
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