W.O.D.: E Long Intervals Day 2 Week 2



21-15-9 reps for time of:

Deadlifts, 225/155

Handstand Push ups

Post time to comments.


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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3 x (50m/y + 100m/y + 200m/y)

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

Run (TUE): 3 x (200m + 400m + 600m)

C2 Row (TUE): 3 x (250m + 500m + 750m)

Ruck (TUE): 3 x 1M with 35# ruck or vest, fastest possible pace, rest 3:00 (this is NOT a ruck-run)

Work:Rest 1:1 on Run, Bike, Swim, and C2. Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (50m/y + 100m/y + 200m/y)

Bike (WED): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x 1200m, rest 2:00, hold splits within 3-5 seconds

Work:Rest 1:1 on Swim and Bike. Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post sport and times to comments.

Chris Ingelton, CrossFit 732

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Comments (25)

Chad Brinkley
on Monday, April 09, 2012 at 06:48 pm
I did the three sport Run WOD on Monday afternoon: 600 Warm Up + Drills; 3x1200 with 2:00 Rest (Times were 4:49; 4:46; 4:46); 600 Cool Down + Mobility

S&C at the local box this morning:
Linear Strength Progression:
Front Squat 5x5 (135)
Shoulder Press 5x5 (95)
Deadlift 5x5 (255)

Conditioning WOD: For time... 40 Deadlift @155, Run 200, 30 Push Press @95, Run 300, 20 Overhead Squat @85, Run 400 (Time was 17:23)
on Tuesday, April 10, 2012 at 05:48 am
Swim 3S
Did the swim wod today. Great workout!

50m = 36-38 sec, 100m = 1:21-1:23, 200m = 3:03-3:08
Mike S.
on Tuesday, April 10, 2012 at 06:29 am
Strength then WoD
Worked up to a 440 deadlift then dropped down to rx'd weight and did the wod all handstand pushups were done strict time was 8:04
O.T. Ingram
on Tuesday, April 10, 2012 at 06:29 am
Brutal honesty needed
I have been doing the daily WOD + 3S every day. I am training for multiple events one being a school for work that requires alot of rucking and physical activity, plus the Goruck Challenge, the Toughmudder and eventually an Ironman.

I was rucking on my own 1-2x a week plus the RX'd WOD / 3S. This past week i started adding the RX'd ruck ontop of the WOD + 3S. I understand this is frowned upon, but why? My body seems to heal fairly quickly. Besides, the school i am attending for work will require me to work even harder than i am doing currently for extended periods of time. I do take breaks when i feel I am in trouble of over training. Should I still consider lowering the work load? Any input is greatly appreciated.
on Tuesday, April 10, 2012 at 07:19 am
RE:Brutal honesty needed
OT-- Your body can buffer anything for a time until it can't or won't any longer with no warning. Kelly Starrett has covered this in the past. Use your energy levels and performances on wods as an indicator of needing more rest. Nutrition, sleep, and technique are 3 impacting factors.
More is not better. Be smart about what amount you are doing each week. Some can handle more than other can handle.
Daniel Smith
on Tuesday, April 10, 2012 at 07:53 am
RE: Brutal honesty needed
Dude i can tell you first hand that nutrition is key to this type of work!! If you do not have a good handle on your nutrition your going to suffer form wise, strength wise, and endurance wise. Like the old saying goes abs are made in the kitchen not in the gym, and i feel that it goes with everything as well. Strength, endurance, any type of training is made in the kitchen more than in the gym.
Being easter lastweekend i can tell you that i am suffering this week due to poor nutrition!! TO MUCH SUGAR!!!! Cant stand the stuff.......It always takes moments like this to help me realize that i need to stay far away from that stuff!!!!
on Tuesday, April 10, 2012 at 09:10 am
RE: brutal honesty
O.T., I know the idea of "more is better" is pervasive in the military community.

The thing is, are you getting faster? Stronger? Better? Are you able to hold a faster pace for longer? And I mean this on EVERYTHING. Are you better at S&C, rucking, swimming, cycling, running, etc.? If anything is taking a serious hit, then you have your answer.

I will never tell a 3S athlete to add rucking to their workload, period. Why? Because the 3S template already has a TON of volume. And at some point, even if a person recovers well, that volume, if they're over doing it, is going to totally F#$! their performance.

The majority of 3S athletes who tell me they can handle a FULL 3S prescription with everything RX'd are wrong. And the majority of athletes who tell me they can handle a full 3S prescription + rucking are also wrong.

Jake Fisher is a high-level 3S athlete and he and I have talked at length about how he's switched up his training to make the 3S template work for him because it IS a lot of volume. CF+CFE on a 3S template doesn't leave a ton of rest. Athletes need to be smart.

Sure you can add the rucking in, but I am not going to recommend it and it is not how I train my military athletes. Louie Simmons says it best: TRAIN OPTIMALLY. Smarter, not harder. Pick your focus - if your job requires you be good at rucking, make that a priority.
on Tuesday, April 10, 2012 at 09:16 am
Only had access to 95lbs for the deadlift, but did all my handstand pushups....YAY! Time = 9:37
on Tuesday, April 10, 2012 at 09:52 am
@ O.T which GoRuck
O.T. What GoRuck event are you prepping for? Work permitting, I'm hoping to participate in Austin later this year. Embrace the suck and good luck to you.
O.T. Ingram
on Tuesday, April 10, 2012 at 01:18 pm
Thanks All
I will definately take all of your advise. I will cool it on the 3S first and pick it up later when i actually plan a Tri be it an Ironman or other. The rucking is most important to me. The only thing is in the school i may be going to i need to be as strong in running and swimming and rucking as possible. I eat fairly healthy far from a sweet tooth except sweet tea. Form is good and i hadnt noticed a dip in performance of any type but I'll cool it a little before i have one to notice.

@Mark I am doing the Buffalo Goruck in July.
on Tuesday, April 10, 2012 at 01:36 pm
3s run
1200m x 3 - 5:00, 5:04, 5:01

Daniel is right about nutrition. I haven't been fueling right for the past few days, and now I'm feeling it. This run was slow, and I don't feel up to the S&C.
Brad Williams
on Tuesday, April 10, 2012 at 02:16 pm
4/10/12 WOD
Intervals on the bike this morning. 90 sec., 3 min., 6 min. for each distance. Strength & Conditioning this afternoon. Handstand Push-Ups with feet on wall- 7:01 minutes. Probably do a endurancy type run tomorrow, nothing to hard. Martian 1/2 Marathon Saturday.
Jake Fisher
on Tuesday, April 10, 2012 at 02:30 pm
O.T. Ingram
Hey Buddy,

Yeah, I will attest to what JMac said. I tried to do the 3S program + tossed in the CF Open; I had a serious case of adrenal fatigue going on (almost rhabdo). You can do the loads of volume/intensity to a point, but life ultimately happens. When life decides that there's something far more exciting than sleeping happening, and then a friend wants you to do this function with them; your parents want you over late for dinner; the girlfriend needs you to work on her car late; you get away from your "clean" food source for too long in a day; etc. etc. LIFE HAPPENS!

When this happens, your adrenal glands will take a huge blow. And suddenly--out of nowhere--you'll be wondering, "What the heck?! Why didn't I PR that lift? Why is my running pace slower than normal? Why do I feel like an ice cold turd?" Adrenal fatigue.

And, if a TRI isn't on the horizon for a while, then doing a full 3S prescription isn't beneficial to the fact that you're a military dude. Knowing that you're going to be competiting in a Ruck event, rucking should be your primary focus. Having a 1-day for biking & 1-day for swimming may have some benefit to your overall fitness, but having a full 3S + Rucking + 5-days of CFE WODs -- yeah, that's going to lead to a catastrophic upset sooner or later.

Rest/Recovery and Nutrition are the keys to keeping everything you do with CFE/CF/3S on a forward/getting-better progression. You should always be getting better--in every area. If you don't have these two areas totally and completely dialed-in and nailed-down, you progress will be slow and laborous.

That's my 2-cents. And, for the record, and I will say this with every sarcastic cell in my body because that's who I am (take it with a grain of salt, but think about it too)... You say, "I eat fairly healthy..." That tells us nothing. Zone? Paleo? Zone-Paleo? Mediterranean? 80/20? Qualify/Quantify that statement. My aunt says she eats "pretty healthy" too and eats 75% of her meals from McDonald's or pizzerias; and her diet is chocked-full of WHOLE GRAINS (so healthy!) *loaded with sarcasm*

There's my brutal honesty for ya ;)

I'm here to help you and the rest of the community, so please, keep the questions coming and I hope I helped in some small way.

Best of luck to ya, brother!
O.T. Ingram
on Tuesday, April 10, 2012 at 04:02 pm
Thanks Jake
I hear ya, life definitely shows its ugly side at the worst moments plus summer is right around the corner.

I dont do a strict diet but how i eat is paleo-ish, but i dont avoid dairy or oils completely. Its not strict by any means but. I'll a breakfast consisting of nuts and fruits occasionally cerial whether hot or cold, lunch will vary from fuits and dalads to left over dinner. I cook all of my meals but they are generally healthy. But not strict again.
on Tuesday, April 10, 2012 at 04:07 pm
How fast?
I did the CFE cert this weekend (Thanks guys, great class!) - how fast should I do the 3S bike intervals? As fast as I possibly can?
on Tuesday, April 10, 2012 at 04:38 pm
RE:How fast
Glenn-- From the sport tech pages: Understanding Pacing http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
Yes, it is a run example, but same applies to cycling or swim or row intervals
on Tuesday, April 10, 2012 at 04:44 pm
Felt great
I felt great in both WODs today...

Diane (scaled to 165) 5:24

Instead of endurance wod I did 8x400 m sprints at 1:29 to 1:16
on Tuesday, April 10, 2012 at 05:06 pm
SS run
Brand new to this. How does the 3x(200m + 400m + 600m) work? Do I just run 1200m three times?
on Tuesday, April 10, 2012 at 05:41 pm
3 rounds of
1X200 rest the exact time it takes to do the 200. 1 X400 rest the exact time it takes to do the 400. 1 X600 rest the exact time it take to do the 600. The next round begins when the rest interval is up. No extra rest between rounds
Chad Brinkley
on Tuesday, April 10, 2012 at 05:46 pm
Swim WOD
I did the three sport Swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 3 Rounds of [50, 100, 200] (Times were 44, 1:36, 3:17, 44, 1:37, 3:19, 44, 1:38, 3:19); 200 Cool Down (Freestyle)

This afternoon I did S&C at the local box:
Strength: 5x Complex of 3xDeadlift, 3x Hang Power Clean, 3x Front Squat, 3x Push Press, 3x OHS (45, 65, 75, 90, 105)

Conditioning: Run 300, 30 Deadlift @185, Run 300, 30 Hang Power Clean @95, Run 300, 30 Push Press @95, RUn 300, 30 Front Squats @95, Run 300, 30 OHS @95. Final Time was roughly 30:00. Slow on the OHS but I got through all of them without dropping weight.
Tdog aka Okie Trev
on Tuesday, April 10, 2012 at 05:54 pm
You guys are fast!
WOD: 15:05 w/HSPU (my nemisis) scaled by rolled up yoga mat under head)

SS Run - (37s,1:27,2:11),(35s,1:24,2:15),(38s,1:33,2:19)
Took the dogs, they loved it!
on Tuesday, April 10, 2012 at 06:22 pm
3S Run - 5:09 5:09 5:07 (Maureen/Folkston Hill)
WOD: As Rx'd 4:26
Jake Fisher
on Wednesday, April 11, 2012 at 09:17 am
Daily Results
3S/RUN 3x1200m, 2' RI, hold 3-5 sec
4:34 & 4:50, on off-road XC/trail course; no 3rd bc over the pace domain; wasn't feeling great after 2nd, and knowing the coach's instruction, trying for a 3rd wouldn't be beneficial. So I scrubbed it.
>> 1st interval mostly downhill
>> 2nd interval was reverse of first, and uphill mostly

Diane Rx'd = 9:09
>> Not a PR, ~0:30 slower, but given the run, I expected that. HSPU were strict, feet against the wall until the press
Jake Fisher
on Thursday, April 12, 2012 at 06:57 am
The previous post makes sense now that I know I am anemic. Ugh.
on Friday, April 13, 2012 at 07:08 am
3S Run
Finally got this one in on the track yesterday - coaching U6 soccer changing scheduling a bit!


Felt rough on the last one...
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