W.O.D.: D Long Intervals

Mid Week 12
Wednesday, March 28, 2012 • EnduranceD L-INT, DE, Whiteboard Wed

STRENGTH:

DE: Bench Press 12 sets of 2 reps @ 50% of 1RM + accommodating resistance on 0:45

Post loads and resistance to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 12:00 of:

Run 400m

21 Toes-to-bar

12 GHD Sit ups

Post rounds 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.


Whiteboard Wednesday


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Comments (31)

Kevin
on Tuesday, March 27, 2012 at 06:23 pm
Sprints
Really enjoyed the sprint intervals.
Chris
on Tuesday, March 27, 2012 at 09:53 pm
Rest time
OK, I'm a believer in the necessity of 4min rest for the sprints. Was fine for the first 3-4 but hit a wall at the midway point. Nice change and a nice implementation of including raw power and speed work into endurance training.
Jake Fisher
on Tuesday, March 27, 2012 at 10:13 pm
50m Sprints - LOL!
I literally laughed out loud (no joke) when I saw that the SS/Run program for this week.

Many don't realize that the person who dies at the end of a marathon or long triathlon from cardiac arrest, did so because they NEVER went "I TASTE BLOOD" HARD during their workouts/training. They were probably about to be "chicked" or "wheelchaired" (old person) and threw-down for the first time in their racing career ... and died.

YOU GOTTA GO HARD! And a 4:00 recovery pretty much completely refuels the known phosphagen system to allow for that ALL-OUT-I-TASTE-RUSTY-COINS effort.

Here's to that metallic taste in your mouth!
StuartF
on Wednesday, March 28, 2012 at 02:08 am
sub
Is there a sub for the GHDs? I have no machine available
thanks :)
DRod
on Wednesday, March 28, 2012 at 03:44 am
accommodating resistance
I don't have bands or chains, does anyone know what else could be used for accommodating resistance?
Alan Pamayo
on Wednesday, March 28, 2012 at 04:20 am
Endurance Run: 8 x 50m sprints, rest 4:00: 8.84, 8.39, 8.30, 8.37, 8.57, 8.57, 8.89, 8.65

S&C WOD after work today.
Enoch Pitzer
on Wednesday, March 28, 2012 at 05:40 am
@Jake
Here's to rusty-coins in the mouth. Love it.
Shane
on Wednesday, March 28, 2012 at 06:21 am
StuartF sub
If you have access to a big tire, you can sit on the edge with your feet inside the rim of the tire and do GHDs. If you have a bench or box, you can sit on the box and anchor your feet under something as well.
Richard
on Wednesday, March 28, 2012 at 06:45 am
S&C Wod
2 rounds + 2 T2B

Yesterdays WOD working times
1. 4:00
2. 3:36
3. 3:24
4. 3:56
5. 3:33
Nate
on Wednesday, March 28, 2012 at 06:56 am
Accomodating resistance?
New to the CFE world,what is accomodating resistance? Couldn't find it in any FAQs. Thanks!
Richard
on Wednesday, March 28, 2012 at 07:20 am
S&C Wod
2 rounds + 2 T2B

Yesterdays WOD working times
1. 4:00
2. 3:36
3. 3:24
4. 3:56
5. 3:33
Niall
on Wednesday, March 28, 2012 at 07:27 am
Thanks
jmac,

Thanks for the Whiteboard Wednesday. When I post this wod for the team this week I will get the questions and the looks. I appreciate the help in answetring their questions. For me the question was never the 50m distance. And my folks will understand the need to train power. My intitial reaction was to the rest and the use of these sprints on a long interval day. Our team was due for long intervals and I went to the site and was surprised at the distance and rest. This comes at a perfect time with race season approaching and the need for surging in races this is great! We realy needed a game changer and something new and different to keep folks on their toes. Thanks for your creativity!
DRod
on Wednesday, March 28, 2012 at 07:29 am
SS Run
Sprints were definitely different. I felt like I didn't have a good rhythm and I would guess that is due to always working on good running form instead of all out running. Also, even though we had 4 min breaks in-between, I felt slower on the lair intervals. I know I will be sore in a few new areas tomorrow.
Jim B
on Wednesday, March 28, 2012 at 07:38 am
Bike (WED): 4 x 1/2M, spin/rest 4:00, hold all 1/2M splits within 3-5 seconds
You can tell when I was doing the hill on my loop.

1:26, 1:27, 1:40, 1:42
Jake Fisher
on Wednesday, March 28, 2012 at 08:04 am
StuartF
Do you have a physio/Swiss ball? If so, you can check out YouTube for subs that people do with them.
Niall
on Wednesday, March 28, 2012 at 08:29 am
Thanks
jmac,

Thanks for the Whiteboard Wednesday. When I post this wod for the team this week I will get the questions and the looks. I appreciate the help in answetring their questions. For me the question was never the 50m distance. And my folks will understand the need to train power. My intitial reaction was to the rest and the use of these sprints on a long interval day. Our team was due for long intervals and I went to the site and was surprised at the distance and rest. This comes at a perfect time with race season approaching and the need for surging in races this is great! We realy needed a game changer and something new and different to keep folks on their toes. Thanks for your creativity!
joe c
on Wednesday, March 28, 2012 at 09:23 am
starting back up
getting back to running after broken foot (stepped on a rock), and shoulder surgery (wrecked on mtn bike).

1/2 mi w/u jog, dynamic stretches, 8x50 m drills, 8x 40/20 form focus, 1/2 mi c/d.

cant wait for the coin taste again, but need to build back up!

any thoughts on foot mobility/ strenghtening techniques? ankle and metatarsal areas are stiff & weak.
Kaitlin
on Wednesday, March 28, 2012 at 10:04 am
RE:starting back up
Joe-- www.mobilitywod.com do a search and you will find episode on what you need
Jack
on Wednesday, March 28, 2012 at 10:36 am
Motion sickness
Get that kid a tripod!
Aaron G
on Wednesday, March 28, 2012 at 12:02 pm
Rusty Coins
Definitely had the rusty coin taste as well as the look on my face that I haven't been there before on both the run yesterday and bike today....I'm a convert from the LSD days and this is a challenge for me to train physically, as well as, mentally and believe me, the mental part is the hardest....thanks CFE for my new attitude!!!
StuartF
on Wednesday, March 28, 2012 at 12:20 pm
Results
Shane & Jake, thanks for suggestions - spoilt for choice today as had both tractor tyres and a swiss ball :) chose the cleaner option...
After reading about the sit-ups on CFJ and how some dude ended up with a cantaloupe between his legs on his first try..., i decided to take these really easy, and so only got to 2 !/2 rounds of the S&C

I have a half marathon on sunday, which i fully intend to crush :) so didnt want screwed hip flexors for the rest of the week - just incase my perfect pose form doesnt show up with me ;) just incase....

thanks for the WBW once again. I read the 2 articles suggested yesterday about rest and intensity - pretty complicated stuff this programming, and highlights that whilst we only see the wod posted, there is a large amount of work behind the scenes in getting the reps, sets, intensity etc all tuned to gain maximum benefit - and its all for free, so thanks again guys :) what an amazing resource we have available!
Ive told so many people about cfe, and they all look at me like im nuts, but now my belt is on the tightest notch and my arms have 'bumps' on, i think theyre starting to take notice ! hopefully my marathon time in 3 weeks will back it up!
cheers
Callum
on Wednesday, March 28, 2012 at 12:28 pm
First Endurance WOD
Hey guys, brand new to CF (2 weeks now) and just found CF Endurance. Looks awesome can't wait to be a part of it!

3 rounds as RX and started the next 400m run
Michael Chronert
on Wednesday, March 28, 2012 at 02:19 pm
Wrist
I have syno-tendonitis in my wrist, have a brace on it, and am not supposed to use it. I always do the three sport intervals and those are fine, but what do I do about the crossfit? Should I just double up on the endurance training? Thanks
Stephanie RVC
on Wednesday, March 28, 2012 at 03:21 pm
March 28th, 2012
Subbed out 5x5 Push Press for bench:( But hit 2 rounds plus 20 Toes to Bar on WOD. Couldn't get my kip dialed in to go unbroken on t2b. Usually not an issue, but extra tired today. Don't think I'm eating enough:(
Kaitlin
on Wednesday, March 28, 2012 at 03:39 pm
RE:Wrist
Michael--
No you should not double up on the Endurance Wods. You could sub for something you are not able to do or do look at the travel wod file on the CF mainsite. You can do a search on the MWOD for episodes that may help with the healing or addressing the cause of the tendonitis
Brad Williams
on Wednesday, March 28, 2012 at 04:14 pm
3/28/12 WOD
Strength & conditioning only today since I rode and ran yesterday. 100lbs for the Bench Press. 3 sets for the 12 minute AMRAP. I think I had rusty hamstrings today because I had to go a little slower on the treadmill for the 400 meter run. Been MWoding my hammies the rest of the day. Student vs. Staff March Madness Basketball Game tomorrow. Hopefully, the hamstrings will be better.
Chad Brinkley
on Wednesday, March 28, 2012 at 05:22 pm
Bike WOD
I did the 3 Sport Bike WOD this afternoon: 5 Minute Warm Up (High Cadence Spinning), 4x 1/2 Mile with 4:00 Spin/Rest (1:12; 1:13; 1:12; 1:13); 5:00 Cool Down (High Cadence Spinning)

This morning, our local box programmed the new Hero WOD "Del" for strength and conditioning. I had to scale the HSPU, but I used a 25 LB Med Ball for the runs instead of the 20 LB.

For Time: 25 Burpees, 400 M Run with 25 LB Med Ball, 25 Weighted Pull Ups (20 LB), 400 M Run with 25 LB Med Ball, 25 HSPU (3 Abmats), 400 M Run with 25 LB Med Ball, 25 Chest to Bar Pull Ups, 400 M Run with 25 LB Med Ball, 25 Burpees (Time was 22:23)
Alan Pamayo
on Wednesday, March 28, 2012 at 06:40 pm
DE Push Up (can't bench) 12x2 @50 lb weight vest

S&C WOD: 2 Rounds + 7 GHD Sit Ups
Jake Fisher
on Wednesday, March 28, 2012 at 08:30 pm
RE: Michael & Wrist
Do as Kaitlin said. She knows her shtuff.

May I also suggest doing single arm variations of the movements that come up in the WODs? By doing so, you'll maintain strength by neuromusculoskeletal crossover, and the muscles in the forearm and wrist won't atrophy as much while you're in a brace.

MobWOD that sucker often as well!

And I give you major props for actually listening to your Dr/PT about not using the wrist. I've been dealing with some nasty scar tissue that's built up around my wrist that I stress fractured MONTHS ago. Hurts like crazy unless I floss it and stretch it big-time before a WOD involving supple wrists.

Good luck, brother!
Jake Fisher
on Wednesday, March 28, 2012 at 08:40 pm
Daily Results
Oh look! I'm posting earlier than last night and the night prior. Almost back on track. Should be golden with tomorrow's REST DAY!

CFE/CF WOD first today, Rx'd:
3 Rnds + 400m + 6 T2B
>> First round completely unbroken, all other rounds T2B were 11/10 splits. No rest between movements, only when I broke my T2B -- FELT BEASTLY AWESOME!

20-mins Cool down/Mobility afterward, then hit the STRENGTH:

Bench Press (DE) 75# loaded bar plus 50# of band resistance. Rx'd w/ 12 sets of 2 reps on 0:45.
>> Focused on super fast bar speed / exploding during the concentric phase.

No CFE/3S. Should be back on track Friday.
DRod
on Wednesday, March 28, 2012 at 11:51 pm
S&C
DE: Bench @ 135

S&C: 2rnds + 3rd run and 16 T2B
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