W.O.D.: E Short Intervals Day 1 Week 1

Monday, April 02, 2012 • EnduranceE Cycle, ME

STRENGTH:

ME: Good Morning

Work up to a 3RM. Post loads and reps to comments.

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


CFE STRENGTH & CONDITIONING WOD:

Five rounds for time of:

5 Deadlifts, 275/185 pounds

10 Burpees

 There is a strict 10:00 time cap on this workout. Post time to comments.


ENDURANCE WOD:

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

"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:

"Short Tosh"

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Ruck (TUE): 6 x 400m @ 14:00 pace/mi with 35 pound ruck or vest (this is not a ruck run, stick to the pace)

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (25m/y + 50m/y + 75m/y), work:rest 1:1

Bike (WED): 8 x 1/4M, rest 1:00, hold splits within 2-3 seconds or foul

Run (TUE): 8 x 200m, rest 1:00, hold splits within 2-3 seconds or foul

*Foul: 25 lateral burpees to be completed at conclusion of interval workout

*All 8 splits must be within 2-3 seconds of each other.

Post sport and times to comments.


CrossFit Endurance Seminar, Hub City CrossFit, Lubbock, TX

CrossFit Endurance Seminar, CrossFit Utah Valley, Orem, UT

CrossFit Endurance Seminar, CrossFit FTF, Clovis, CA


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Comments (44)

BradM
on Sunday, April 01, 2012 at 06:48 pm
CFE Results
I wanted to share a quick testimonial of my results since starting CFE...I started with cycle D as a SS athlete for runing (with a few occasional swims thrown in). The result after 11 or so weeks of CFE training (completing 85-90% of the workouts) was shown this weekend... I ran the Ruckus Kansas City Obstacle Race (4mi w/ 20ish obstacles) 6 min 24 sec faster than I ran it last November. I'm excited to take on 3S training starting tomorrow and completing my first tri in 11 weeks. Thanks for the programming and taking time to answer posted questions!
Nick W.
on Sunday, April 01, 2012 at 07:15 pm
Ruck March Tuesday
Let me start by saying I've only been following CFE programming for about 4 weeks now and am starting to see improvements already. So for that I'd like to say thanks. I'm a military guy and a CF owner told me that if I wanted to be in shape for some upcoming schools that this would be the best place to do it.

I think it's awesome that I see a Ruck Movement on Tuesday in the SS section. Did you just recently start doing this because I don't remember seeing anything like this before? My excitement aside I was hoping someone could direct me to the explaination of the cycles. I see that it has switched from D to E. I was just curious what this meant. I've been trying to explore the site a little further just can't find it.

The speed of the ruck, is that simply because something else is getting programmed in to work on speed? Or is this going to be are to expect just trying to prevent injury with a ruck on? Not questioning things just looking for some programming knowledge. I appreciate whatever you have for me in advance.
Odin
on Sunday, April 01, 2012 at 07:19 pm
RUCK?!?!
Great to see Ruck being added today. Will the ruck prescription become a regular option for the daily WOD? If so, why so slow? 12 minute miles are the acceptable standard for SOF units, while 15 is the bare minimum for ANY unit, 45# not counting water. Just curious... Looking forward to Coaches explaining!
DRod
on Sunday, April 01, 2012 at 09:51 pm
Ruck
WOW...nice to see this thrown in there as a SS (hopefully it will stay). As a former Army Ranger (2/75) I understand the importance of rucking for the military athlete. To say that being able to ruck and ruck well is critical to the job is an understatement. I wish I would of had this programming when I was still active....heck I may still do it as a two sport once I get completely healthy. Anyway, glad you guys are programming this.

Will there be any videos on proper ruck technique? I saw a huge issue with this when I served. Most of the time it was-get your shit on and go. I'm sure instruction on good technique will keep a lot of guys from breaking down and keep them in the fight longer and save their body for post military life. Good job guys CFE!
Chris Henry
on Sunday, April 01, 2012 at 10:08 pm
Ruck?!!
Nice to see the ruck being programed in.
KMAN
on Sunday, April 01, 2012 at 10:57 pm
Ruck Up!
Lovin the ruck option here great addition hope to see it more!
Simon
on Monday, April 02, 2012 at 03:38 am
WOD
Very good WOD! I'm pretty new to Crossfit and CFE. Did the first set unbroken but had to change to triples and doubles as the WOD continued. Hamstrings are still on fire.
8:57
TravisR
on Monday, April 02, 2012 at 03:41 am
Theory
On that note, are there posted discussions by the coach on the concepts behind each cycle? I'm lagging the main page and just started week 10 of cycle D. So far this program has been the best mix of running and Crossfit that I've experienced. Loving it.
Man
on Monday, April 02, 2012 at 04:36 am
Swim Intervals
Is there any kind of break between the 25/50/75 or just doing straight 150 three times? Also, what is rest interval between the three sets?
bsimon
on Monday, April 02, 2012 at 07:43 am
swim workout explanation
How is the following swim performed?

" Swim (MON): 3 x (25m/y + 50m/y + 75m/y)"

Is the 1:00 rest taken between each exercise or set (I.e. 9 total efforts with eight rests) or only between sets (which seems like a 3x150 workout, with 2 rests)?
1fitmom4life
on Monday, April 02, 2012 at 07:44 am
First CFE Workout
I'm training for my first tri, so I'm looking forward to incorporating CFE into my workouts. I completed yesterday's workout but it wasn't for time, so I feel like today is my first! :)

STRENGTH:
ME: Good Morning = 35lbs, 55lbs, 75lbs

CFE STRENGTH & CONDITIONING WOD:
Five rounds for time of:

5 Deadlifts, 135lbs
10 Burpees

Time = 7:36
Kaitlin
on Monday, April 02, 2012 at 07:50 am
RE: Swim Intervals
As is noted in the text of the wod: Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, swim a 25 in 20 seconds rest 20 seconds, swim a 50 in 45 seconds rest 45 seconds, swim a 100 in 1:20 rest 1:20 and begin the next round. No extra rest between rounds.
Kaitlin
on Monday, April 02, 2012 at 08:01 am
RE: swim workout anation
BSimon-- It is 3 rounds of 1X25 rest exactly the amount of time it takes to swim the 25, 1X50 rest exactly the time it takes to swim the 50,swim 100 rest exactly the time it takes to swim the 100 start the next round. no extra rest between rounds. See an example with times in the above comment.
jmac
on Monday, April 02, 2012 at 08:01 am
RE: Rucking
Glad to see everyone loves the ruck workout! It will be a regular part of the single-sport workouts going forward.

Many members of the military and SOF community specifically have been asking for it - so I'm glad we're finally able to implement it to further assist you all in your training.

As far as the pace is concerned, I know in a lot of my conversations with military and SOF personnel, that 15:00/mi is the absolute minimum and really the goal should be more like 12:00/mi as some of you noted. However, since it's a new stimulus for non-military athletes and possibly pre-SOF candidates as well, it will definitely start out as a linear progression. I think we can agree that jumping into rucking fast/hard without any sort of adaptation isn't the smartest approach to training.
jmac
on Monday, April 02, 2012 at 08:03 am
RE: Rucking
Glad to see everyone loves the ruck workout! It will be a regular part of the single-sport workouts going forward.

Many members of the military and SOF community specifically have been asking for it - so I'm glad we're finally able to implement it to further assist you all in your training.

As far as the pace is concerned, I know in a lot of my conversations with military and SOF personnel, that 15:00/mi is the absolute minimum and really the goal should be more like 12:00/mi as some of you noted. However, since it's a new stimulus for non-military athletes and possibly pre-SOF candidates as well, it will definitely start out as a linear progression. I think we can agree that jumping into rucking fast/hard without any sort of adaptation isn't the smartest approach to training.
Andy M
on Monday, April 02, 2012 at 08:11 am
WOD Scaling Weight
I have been looking on the site, but maybe I have missed it. How do you figure out what weight you should do if RX it too much? For example, my 1RM for dead lift is 295lbs. I am a little guy (5'-7" / 147lbs). I know that 5 rd's of 275lbs is too much. Depending on how much I scale down, I could change the intent of the WOD. Is there a percentage of 1RM calculation or something like that?

Anyway, I did 5 rounds:
205 lbs deadlift
10 Burpees
4:45

(M / 42 / 147lbs)
jmac
on Monday, April 02, 2012 at 08:12 am
RE: DRod, rucking technique
DRod, I do plan on putting together a ruck technique video, either via Whiteboard Wednesday or even something a little more thorough (like in the CFJournal).

From an actual mechanical standpoint, it doesn't differ much from regular running. Keeping general center of mass over the ball of foot, maintaining midline stability, pulling the foot under GCM. The real big difference is the magnitude of the pull, when rucking you're not "pulling" with the height or aggressiveness of a 400m run.

I don't think I've ever seen any actual technique from the military on rucking (correct me if I'm wrong) other than from some fitness books by former military that state "lock out the legs to avoid muscle fatigue" and "land with the heel and roll through the foot" - both of which can lead to injury just by themselves (without the ruck).

I definitely agree with the need for better and smarter instruction to improve even just durability with rucking.
Man
on Monday, April 02, 2012 at 08:13 am
Thank you Kaitlin
Thanks Kaitlin! Next time I will read full workout. Haha
jmac
on Monday, April 02, 2012 at 08:25 am
RE: What do the cycles mean?
This is a question that pop ups quite a bit and it's definitely worth revisiting. The cycles are really designed for people who need to have a complete race plan in front of them when training for a marathon, IM, etc.

The only real exception to that is the "A" Cycle, which mirrored what was published in Competitor magazine. It serves as what is as close to a linear progression for CFE as you'll likely see: incremental increases in intensity/volume on the intervals and stamina work. For people who are new to CFE, starting with the beginner template then moving to the "A" cycle is a great way to allow enough time for adaptation and progression.

The cycles are for organizing one's training. Do you need to start at day 1 of cycle A to be successful? No. You can jump in at any point that you see fit - be it today or be it several weeks ago or a cycle ago so that you can map out what works best for your race plan (if you're training for a specific race).

We base our training on weekly energy expenditure. The cycles help with planning, but they don't change the fact that the focus really needs to be on how the athlete is performing day-to-day, week-to-week. If in week 1, you can't hit the 5k without totally being destroyed because your technique can't handle the intensity and volume, then adding volume in week 2 is a no-go.

Emphasizing weekly expenditure allows the athlete to be much more cognizant of their own performance and = more optimal training.
O.T. Ingram
on Monday, April 02, 2012 at 08:46 am
Strength & S/C
As Rx'd
Strength 95x3 115x3 135x3 155x3 175x3

S/C 9:51 but acting like im not doing crossfit again the gym frowns on it. But with burpees its kinda obvious. Eh oh well (shrugs shoulders)
DRod
on Monday, April 02, 2012 at 09:12 am
Rucking technique
Jmac,

I've never witnessed anyone in the military teaching or discussing rucking technique. Maybe that's changed now (doubt it though). The emphasis was more on the mental aspect of rucking long and hard- "sucking it up"-which as we all know is a one way road to injury.

I think illustrating the difference between rucking on flat terrain vs hill can also be useful given the Afghan terrain. I'm assuming its probably similar to hill running (i.e. shorter steps, leaning into it). Anyway, looking forward to seeing what you guys put together.
Wouter M
on Monday, April 02, 2012 at 10:21 am
WOD
3RM build up to 160 pnds
W
S&C in 7.44 with 170 pnd deadlift
MSchultz
on Monday, April 02, 2012 at 10:34 am
strength and s/c
Warmed up with deadlifts up to 180 kilo then did the s/c as rx'd time was 4:30
aj
on Monday, April 02, 2012 at 10:45 am
Strength & S/C
Strength: Instead of Good mornings I went with Front Squat 5X5: 185-205-215-205-185
Then...
S/C
Rx'd: 5:15

Also loving the ruck run...
Jacob
on Monday, April 02, 2012 at 10:50 am
ME: good mornings- 10x95, 8x115, 6x135, 6x155, 4x175, 3x185.

S&C: 5x275 dead lift, 10 burpees - 5 rounds
Time: 4:47
J. Smith
on Monday, April 02, 2012 at 10:55 am
Strength & S/C
Strength:
Final - 176x3

S/C:
As Rx'd: 6:42.

Very happy to see rucking has been included into the training.
New to CFE and glad to see so many military followers. Clearly the place to be.
sarah
on Monday, April 02, 2012 at 11:27 am
thanks Kaitlin!
thank you Kaitlin for your insight about being dehydrated. Took test and their was a dent. Need to order the nuun...I don't live close to anything to buy right now. Grabbed me some coconut water which I forgot I used in my last marathon. Thank you for your knowledge and willingness to address the questions on this website which are many!
Kaitlin
on Monday, April 02, 2012 at 11:37 am
Glad to help Sarah
You can get them at REI or some sports stores carry them, possibly an area running store or bike shot may have them.
Daniel Smith
on Monday, April 02, 2012 at 01:01 pm
WOD
Good work out but was feeling pretty sluggish today don't know why. Maybe the swim this morning took more put of me than I thought. Pool was 81 degrees and the air temp was 83 degrees. So pretty hot and humid but over all great work.

WOD: 1 rounds: 1:10 2 round; 1:33 3 round 2:12 4 round 2:33 and 5 round 2:13. Like I said not real fast bust was feeling pretty sluggish for some reason!!
Stuartf
on Monday, April 02, 2012 at 01:11 pm
wod results
today: S&C 7:35 using 220lbs DL

yesterday: half marathon 1:39:09
that is another PR!! by nearly 5 mins!
whilst it may be pretty ungrateful to be disappointed with a PR - afterall a PR is always a PR... I was hoping it would go better, so I will summarise by saying I am pleased with the result, but not the performance, if that makes sense.
I feel I did not fuel correctly and so was low on gas all the way round. Maybe it was because the weeks training had been full-on, or that i had broken sleep the night prior as had to feed some lambs, but something happened that made it feel like i needed a boost, caffeine, even. I had scrambled egg and bacon with 1 piece of toast for breakfast, which would normally be fine for me, but maybe not such a good choice for race day?? i have been following the zone plan for about a month, but never exercised early in the morning with it. Do you guys have any advice please? what is your normal race day fuel? i was hydrated all the way round fine.

on a different note about CFE - the post race recovery is AMAZING! In the past when i have done lsd training for half marathons etc, for a week or so after the race i have had to lie on the floor to put socks on. now, after following cfe i am out deadlifting more than body weight less than 24hrs after a race... :) nice one!
definitely works for me!

where do we find out how long a cycle is btw? its hard to put a race at the end if you dont know how long it is.
thanks!
StuartF
on Monday, April 02, 2012 at 01:21 pm
re my post :)
sorry jake, missed your post about race day nutrition, nice work. I will start there before asking more questions :)

hmm, i am still at a loss, compared to your plan mine looks rather lacking....

need to do some testing by the looks of things...
Nick W
on Monday, April 02, 2012 at 01:56 pm
Rucking Technique
@JMAC

I came across a level 3 pose instructor who had a lot of info on ruck run/march. He had several videos of guys he had taught running our 12mile with 45+ lbs packs so I know it exists out there. I'll try and track him down so maybe he can get that footage to you on proper technique.
CaseyS
on Monday, April 02, 2012 at 02:57 pm
A WIN
Had my first race this weekend since starting CFE. This was the first time I really got a chance to test myself since starting the program about 3 months ago.

I mostly race mountain bikes and have done traditional LSD training for a several years. I have consistently been a top finisher but never a first place finisher--always firmly within the group of faster women but never even really close to the top.

This weekend's race was a offroad du (running and mountain bike). It's a race I've done before, placing 3rd and 2nd (not a close 2nd though).

This time I placed first and not by just a little. I wasn't sure I had it in me. I'm also familiar with the course and can say for sure I felt much stronger on the run than I ever have in the past.

Have to credit CFE for sure. With so many years of focusing on miles and time on the bike, I was still wondering if CFE was really working. I could tell it was making me better at xfit but xfit is not my sport. This was a great confirmation. I hope this is going to be the start of a great race season.
Brad Williams
on Monday, April 02, 2012 at 03:52 pm
4/2/12 WOD
Interval swim this morning.
#1- 22,50,1:20. #2- 22,50,1:18.
#3- 22,50,1:18. So S&C today, hamstrings are still sore and tight from the run WOD yesterday. Lots of hamstring flexibility work after school.
Jake Frye
on Monday, April 02, 2012 at 05:41 pm
Strength: 165 lbs (Hamstrings tightened up like crazy!)

Strength and Conditioning as Rx: 4 minutes flat
Alan Pamayo
on Monday, April 02, 2012 at 06:37 pm
ME Good Mornings 5x3: 115,135,155,165,175

WOD as RX'd: 4:46
Jake Fisher
on Monday, April 02, 2012 at 07:16 pm
Daily Results
STRENGTH: Good Morning (ME) 3x7
95(3)-115(3)-125(3)-135(3)-145(3)-165(3)-175(3) that last set was religious!

The heavy DL after the strength portion was STELLAR! ;) Let's feel "the position" real good!

CFE/WOD = 5:13 Rx'd
>> All unbroken, 1st 3 rnds felt awesome. I've been mindful of my neck position since Austin CFE War Camp.

3S/SWIM: NOPE! I went to where I swim and found out that my membership had cancelled & starting my payment plan again was a huge hassle ... Looks like I'll be out of the water for a while ;( Hopefully I'll get my mountain bike in working order and add extra volume in there (I need it!). Extra work on my weakest link is a good thing.
Kieran
on Monday, April 02, 2012 at 08:17 pm
re: WOD Scaling Weight
Andy, if you're trailing behind the schedule or it's a named WOD, you can look at other people's times/rounds. Pick a weight that you can finish in the same domain as others. Today's WOD had a 10min cap and some finished in 4min, so if 275lbs is too much, pick a weight you can finish in that range.
This calculator tells you how many continuous reps you could do at different weights.
http://www.exrx.net/Calculators/OneRepMax.html
You could probably do the first set unbroken at 255lbs. That would lead to a reasonable time but still feel heavy and a good challenge I think.
nrsthree
on Monday, April 02, 2012 at 09:20 pm
Great Workouts
Scaled S&C WOD down to 265 (1st 2 sets) 255 (last 3 sets). Time: 7:44
Ruck run: 6 x 400; kept reps btwn 2:03 & 2:08. Great workout.
Manfred M
on Monday, April 02, 2012 at 09:32 pm
I've shadowed these CFE workouts for sometime but now time to come out and join the party. The road to ITU is on!

Strength: 145lbs max

WOD: 6:24 w/205lb load
DRod
on Monday, April 02, 2012 at 09:42 pm
WOD
ME: 3x, 95, 115, 135, 145, 157

S&C: Rx'd 7:28

DL felt pretty heavy today. It could be do to my hamstrings that have been super tight since last weeks sprints and DL. I've stretch used the foam roller and they have yet to loosen up. More foam roller on them tonight. On a good note, this is the first time that my hip did not bother me doing good mornings or dead lifts. I think its finally healing up!

Welcome to those new to CFE....enjoy the forum and WOD's :)
Dave_RMC
on Monday, April 02, 2012 at 11:53 pm
I recently came across a pdf file called RUCK-BASED SELECTION TRAINING PROGRAM whats based for Green Beret/Delta candidates and it actually says to run forefoot and mentions POSE.
Robert
on Tuesday, April 03, 2012 at 10:45 am
4/2/12
3RM GM: 95(x7)-115(x5)-135(x5)-145-155-165-175
S&C WOD: 7:36 (Rx).
Dave_RMC
on Monday, April 16, 2012 at 11:21 am
ME: 154

WOD: 6.10 Rx

Did same WOD at local box but 100kg (220lbs) last week in 4.36.
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