W.O.D.: E Short Intervals Day 2 Week 1

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

Row 500m

50 Air Squats

50 Double Unders

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, CrossFit The Rack, Paramus, NJ


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Comments (43)

Chad Brinkley
on Monday, April 02, 2012 at 06:07 pm
Run WOD
I did the three sport Run WOD on Monday afternoon:
800 Warm Up + Drills; 8x200 with 1:00 Rest (TImes were 36.15/35.56/36.06/36.63/35.81/36.40/36.32/35.72);800 Cool Down + Mobility

This morning, I did linear strength progression:
Thrusters 5x3 (65, 85, 95, 105, 115)
Front Squat 5x5 @125
Deadlift 5x5 @235
Should Press 5x5 @85

30 minutes of mobility work today to loosen up my legs after this weekend.
Simon
on Monday, April 02, 2012 at 10:27 pm
Injury
I've got an injured calf muscle. So I'm not able to do double unders or tuck jumps. What could I do instead?
Thanks for felping me.
Codey Paulsen
on Monday, April 02, 2012 at 11:35 pm
Barefoot Running Shoes
Hi CFE I am a crossfitter/ runner who is trying to get into pose running method. I was wondering what your guys opinion on the best shoes are? SO many corssfitters use Inov8s, are reebok flex and nanos a good option? and what about Nike Frees? They seem lightweight enough but is the heel to bulky? Any advice would be greatly appreciated
Alan Pamayo
on Tuesday, April 03, 2012 at 03:55 am
Endurance Ruck 6x400m w/ 36 lb (1:1 work:rest): 3:07, 3:00, 2:59, 2:55, 2:51, 2:47

Did not run ... just fast walk, but I couldn't keep my pace slower.

Looking forward to more rucking programming!
Kaitlin
on Tuesday, April 03, 2012 at 06:36 am
RE:Barefoot Running Shoes
Codey-- You want a racing flat. Depending on what you currently run it there is a progression to moving to a lower profile shoe. You are asking more from your ankle rom and hams, achillies, etc. Not something to be rushed or done all at once. It may take a couple pair of shoes to go to a racing flat.Nike Frees are not a good option.
Matt
on Tuesday, April 03, 2012 at 07:59 am
Cycles
What are the different cycles? I see today is E

Where would yoU find a,b,c etc... And how do you know which one to do
Kaitlin
on Tuesday, April 03, 2012 at 08:08 am
RE:Cycles
Matt--
The cycles are different numbers of week to allow someone to plan out X number of weeks before a race if that is what they want to do instead of following the site each day or if they need plan ahead based on what their schedule allows. You can start with the beginning of any of the cycles. The cycles do not build upon each other.
dmk
on Tuesday, April 03, 2012 at 09:10 am
ultra
has anyone here used crossfit endurance successfully as the sole training method for an ultra-marathon? It seems to good to be true!
Mark
on Tuesday, April 03, 2012 at 09:36 am
mark.c.calvo@gmail.com
Anyone have an idea how to work in the ruck component into the multi-sport RX? Thinking keeping it simple and just adding ruck as Rx'ed and embracing the suck. Thoughts?
jmac
on Tuesday, April 03, 2012 at 10:09 am
RE: ruck for multi-sport
Mark, if you're a triathlete, then the ruck will have little benefit for you. If you're a military athlete that needs to ruck and run or ruck and swim, then a 2-sport option would be ideal.

Otherwise, I will not recommend adding the ruck to a 3S template. 3S athletes have enough volume and intensity to deal with and adding an additional loaded movement would only compound recovery issues.
Wouter M
on Tuesday, April 03, 2012 at 10:12 am
WOD
In 15.53
Kaitlyn
on Tuesday, April 03, 2012 at 10:57 am
RE
Ok so what would be a good transition pair?
1fitmom4life
on Tuesday, April 03, 2012 at 11:00 am
Endurance WOD
Run 8 x 200m = 53/47/48/45/47/45/45/46

Needs to say, I had burpees to do.
1fitmom4life
on Tuesday, April 03, 2012 at 11:04 am
Endurance WOD
Run 8 x 200m = 53/47/48/45/47/45/45/46

Needs to say, I had burpees to do.
rksutt
on Tuesday, April 03, 2012 at 11:08 am
ultra
DMK,

I just finished my first 50k a month ago and trained using CFE as RX'd with the exception of two long runs to test nutrition etc. I actually think I could have forgone the long runs (18 miles) and just done some really long intervals instead. In the past Kaitlin has recommended 3x5k TT as a great way to test nutrition. I had serious doubts about CFE along the way, but as I felt great running through the woods at mile 28 I was so glad I'd used the program.
Zach O
on Tuesday, April 03, 2012 at 11:09 am
SS ROW
Did the row this morning.
Roud 1: 21 sec + 51 sec + 1:51
Round 2: 24 sec + 54 sec + 1:51
Round 3 : 24 sec + 51 sec + 1:44
Kaitlin
on Tuesday, April 03, 2012 at 11:14 am
RE:RE
What sneakers you would first wear when transitioning to a lower profile racing flat would depend on what you are currently running in and what the heel height is. Some may have a faster transition period if the sneakers that are currently being worn don't have a large heel.
What do you currently wear when running?
Kieran
on Tuesday, April 03, 2012 at 11:15 am
3s run
8 x 200m 42s, 39, 41, 35, 41, 39, 42, 36
Speed got away from me on a couple downhills. I did my fouls after a minute rest.
1fitmom4life
on Tuesday, April 03, 2012 at 11:22 am
Endurance WOD
Run 8 x 200m = 53/47/48/45/47/45/45/46

Needs to say, I had burpees to do.
Jake Fisher
on Tuesday, April 03, 2012 at 11:26 am
RE: dmk / ULTRA
dmk,

The 4-Hour Body by Tim Ferriss. Tim uses CrossFit Endurance to train for a 50K in 12-weeks. Tim had no prior run training, nor was he ever an endurance athlete.

His 12-week training plan, which includes progressions based on his body weight/power ratio is outlined meticulously in "The 4-Hour Body" book.

I think Tim weighed 185 when he started the CFE program that's outlined in his book. You can take the weight he used divided by his body weight to see the % scale that you should use if the prescribed weight for him is too much for you ;)

Go get it, brother!
1fitmom4life
on Tuesday, April 03, 2012 at 11:27 am
CFE Strength & Conditioning WOD
What is a good alternative for the row if you don't have access to one?
fitness
on Tuesday, April 03, 2012 at 11:31 am
new to CFE
I'm newer to the CFE site and trying to make sure that I have the workouts figured out correctly: for the multisport (3s) swim workout what does the 3 x (25m/y + 50m/y + 75m/y) mean. obviously i know its 3 rounds and that my rest time is the same as my work time-- any info would be great. Tahnks.,
Kaitlin
on Tuesday, April 03, 2012 at 12:39 pm
RE:CFE Strength & Conditioning WOD
If you don't have access to row you could run. Subtract 25 m from the total distance for each 100m row. So for a 500m row you would run 400.
Kaitlin
on Tuesday, April 03, 2012 at 12:43 pm
RE:new to CFE
For the swim wod you do 3 rounds of 1X25m/y, 1X50m/y, 1X75m/y. Meters or yards depending on the pool you are swimming at.
Jake Fisher
on Tuesday, April 03, 2012 at 01:01 pm
RE: new to CFE
SWIM: 3 Rounds: 25m/50m/75m
25m, rest the exact time it took to swim. So if you swim 25m in 15s, you rest 15s. Then you swim 50m, and rest the same exact amount of time it took you to swim 50m. Same for 75m. Then you start over with 25m work:rest ratio is 1:1.

So...
Swim 25m = 0:15, REST = 0:15, then
Swim 50m = 0:35, REST = 0:35, then
Swim 75m = 1:20, REST = 1:20, then
Swim 25m = 0:17, REST = 0:17, and so on... Until you've cycled through 3 times.

The swims should be all-out efforts or as fast as you can go without giving up on proper technique and good swim mechanics.

Moving properly before intensity. Intensity before volume, then add in volume ;)
Robyn
on Tuesday, April 03, 2012 at 01:42 pm
Ouch
50 doubles unders for three rounds ummm yeah right
ncultrarunr
on Tuesday, April 03, 2012 at 03:57 pm
ultra
dmk,
i have been running trail ultras for 5 years now and have been using CFE as my sole training method for the last 2 years and will continue to do so. my ultras have been anything from 50k to 100 miles and i can honestly say that CFE training has improved my times as well as my recovery. i typically will run around a dozen or so ultras a year with most being in the 40-100 mile range. it may seem too good to be true, but CFE rocks!! wouldn't train any other way!
Brad Williams
on Tuesday, April 03, 2012 at 04:14 pm
4/3/12 WOD
Interval run this morning. Did these on a hill so 1,3,5,7 were up and 2,4,6,8 were down. 57,40,47,40,50,39,47,42. Took my penalty after some tempo running and cool-down. Got out of school kinda early so I got the S&C WOD in. Subbed 150 SU's for DU's. - 13:04 minutes. Mobility after I got home.
Codey
on Tuesday, April 03, 2012 at 04:37 pm
RE RE RE
Right now I wearing a standard pair of nike Bowerman series running shoes.At least 1inch in heel height
Garage Gym Stanley
on Tuesday, April 03, 2012 at 04:38 pm
CFE and my new toy
So, I decided to buy a Concept 2 and this has made a huge difference for me insofar as integrating CFE into my garage gym WODs. $850 well spent. Three weeks into it and already noticing a huge difference.
Matt
on Tuesday, April 03, 2012 at 05:25 pm
4/3 WOD
First time trying to do double unders so instead of slowing down my WOD and slowly trying to knock out 50 I did 100 single jumps, and I would do a double under whenever I could.. Total time- 19:30
Alan Pamayo
on Tuesday, April 03, 2012 at 05:45 pm
S&C WOD as RX'd: 16:29
Mark
on Tuesday, April 03, 2012 at 06:47 pm
RE: RE: ruck for multi-sport
@jmac thanks for the reply. Me, yes triathlete (xterra); but looking towards a GoRuck event later this year amongst other planned tri's. Having read your advice, I'll sub the ruck wod for the run wod (perhaps every other week)for task specific training. You guys are great. Keep up the awesome work and thanks for doing what you do for people like us.
1fitmom4life
on Tuesday, April 03, 2012 at 06:54 pm
mobility???
Newbie here.....what is mobility - stretching???
Kaitlin
on Tuesday, April 03, 2012 at 07:13 pm
RE: mobility???
Link to the Mobility WOD posted by Kelly Starrett is on the right side of the page. Kelly has an unbelievable resource on improving performance and addressing the cause of issues that you may experience.
Callum
on Tuesday, April 03, 2012 at 07:24 pm
New to CFE
Hey Guys

Did the SS WoD yesterday:

100m - 19s
200m - 35s
400m - 1:14
100m - 17s
200m - 37s
400m - 1:17

Used m GPS watch so distances varied abit over by around 20m, but whatever.

I have a newbie question for anyone who will answer, does anyone do other site WODS in place of the CFE Strength and Endurance WOD? I have been doing a mix of CF Main Page and my local Gyms instead - is this a good idea?
100m
200m
400m
Jake Fisher
on Tuesday, April 03, 2012 at 08:11 pm
Daily Results
3S/RUN - 8 x 200m, 1:00 RI, 2-3s pace
0:31-31-28-28-28-28-28-28
>> 10-min mobility in warm-up
>> 20-min skills & drills + dynamic stretch/mobility

CFE/WOD = 14:58 Rx'd
>> Avg 1:55 Row so I could keep moving w/o taking a rest off the C2. 2 sets squats unbroken, last set 30/20.
>> Felt a pop in lateral R knee; weird, no issues tonight after shower/relaxing. Instead, lateral L knee/upper medial calf doesn't like to bare weight. EFF! (icing/compressing) Also, Dubs were the weak link. But better!

Spent 20-30 mins cooling down, mostly mobility & working on some impingements w/ a lacrosse ball & some SMR/ART
DRod
on Tuesday, April 03, 2012 at 09:46 pm
WOD
S&C as Rx'd: 12:19

My rowing has got better and efficient. My times were fairly consistent each round.
Manfred M
on Tuesday, April 03, 2012 at 10:15 pm
S&C WOD: 13:04 with asterisk --> Single unders as I'm nursing a slightly strained calf and I really need to work on double under technique.

Bike WOD tonight on the trainer.
Simon
on Wednesday, April 04, 2012 at 03:03 am
Due to a calf injury I did 25 burpees instead of the DU. Time 15:48
1fitmom4life
on Wednesday, April 04, 2012 at 04:11 am
RE: mobility???
Thx Kaitlin!
Kole Trickle
on Wednesday, April 04, 2012 at 07:16 pm
Strength and Strength and Conditioning WOD
13:34
Felt good. Worked out in the AM and did this workout in the PM.
Amelia
on Thursday, April 05, 2012 at 04:56 am
Did the workouts on off days this week - trying to commit to posting to keep consistent...

3S Run on track
38/38/40/37/38/39/38/37
Comments are closed for this post.