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


ME: High-Bar Back Squat

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


"Newport Beach Crippler"

30 Back Squats @ Body Weight

Run 1 mile

For time. 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.

Have interesting photos from races, training, exotic locales, deployments, etc.? Send them to info@crossfitendurance.com

Whiteboard Wednesday

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Comments (26)

Daniel Smith
on Tuesday, April 10, 2012 at 08:08 pm
Great video and really helped me get a grasp on what i need to do Crossfit wise through out the week, i say 4 a week sounds good. haha I could feel my body say give off a sigh of relief.

On another note though, about the 2 endurance workouts for the 3s athlete. I usually try to get all three in one week or i will try to get a bike in as mush as possible

Fridays-swim and
Saturdays-Distance bike
on Tuesday, April 10, 2012 at 08:31 pm
Two Sport
What would a a person doing swim and run schedule be? Im training for a water based selection and was curious. Would the RX be 2 endurence per week max?
on Wednesday, April 11, 2012 at 03:36 am
@ Body weight squats
Squatting with no additional weight, just using your own body or adding your body weight and squat?
on Wednesday, April 11, 2012 at 05:24 am
RE:@ Body weight squats
Add your body weight to the bar for 30 reps. So if you weigh 120. You have 30 squats at 120.
Brad Williams
on Wednesday, April 11, 2012 at 05:59 am
4/11/12 WOD
Pace run to my friends garage gym, then did the Crossfit mainsite WOD-800m Run, 10 sets of 10 Kip Pull-Ups, 10 Regular Dips, 800m Run- 18:51 minutes. After that I ran back home. Mobility after. That was good for today. Rest tomorrow because I'm making trip back to Canton. Easy swim on Friday to stretch body out before race Sat.
on Wednesday, April 11, 2012 at 06:11 am
30 @ Body weight of 160, 1 mile run: 8:10.99
Bradley Bishop
on Wednesday, April 11, 2012 at 07:05 am
Newport Beach Crippler
95lbs. - just getting back into weights. I've been only running for three months so I am fragile.
Time: 6:56
on Wednesday, April 11, 2012 at 07:16 am
RE: two sport
Zach, shoot me an e-mail john at crossfitendurance.com, I can help more with the water-based selection offline.
on Wednesday, April 11, 2012 at 07:56 am
Any elites out there having success with CFE
A couple years ago I remember hearing BMac make some bold statements about how CFE athletes would eventually start showing up in the elite ranks (winning big races, etc) but that it would take a few years because it's a rough transition from conventional training to CFE.

For the record, I really enjoy CFE, and as someone looking for all around fitness, I think it's great. But is anyone out there having stellar results from CFE? I mean really good results, sub 2:20 marathons or winning cat 1/pro bike races?

I'm not bashing CFE, its made me a better, more functional (though not necessarily faster) athlete, and I'm SUPER GRATEFUL that it remains free : )

Seems like there have been a lot of PRs, and that's great, but where are the big results? Id love to hear some of the coaches weigh in on this, as I know many of you are working with closely with faster athletes.
Jake Fisher
on Wednesday, April 11, 2012 at 09:09 am
RE: Evan
Pro-Sponsored XTERRA Triathlete here, I've been racing 6 years competitively. Started CFE last season, had a stellar trail run season racing 5K/10K XTERRA off-road trail races. 1 triathlon, finishing 2nd. I would've raced more, but had some bike sponsor/financial issues last season.

Took nearly 5-mins off my 5K within 6-weeks of starting CFE, PR: 15:57; and also nearly 10-mins off my 10K within those 6-wks, PR: 33:55 ... these times are on hilly XC/XTERRA trail run courses.

I used a personalized programming template for linear progression to CF/CFE. It worked brilliantly. I was up to snuff on 90% of the Rx'd weights in CF for benchmark WODs in less than 3-months. This is coming from someone who's never done any Oly lifting when I started; couldn't put 75# overhead; never benchpressed over 135#; never cleaned weight in my entire lifetime of lifting (only about 6 yrs actually) ... I turned 30 two days ago.

Yeah. I'd say I've had STELLAR results in my sport switching to solely CFE programming ;)

I owe major props to my buddy Tim Ferriss for telling me about BMack. BMack for being a legit coach. Doug and JMac have played major roles in helping me personalize my programming as well.

You have a huge resource here, Evan. It's an amazing, free, open-source! USE IT!!!
on Wednesday, April 11, 2012 at 11:10 am
ME BS: 135(x5)-185(x3)-205-225-255
S&C WOD: 13:38 total for 30 squats @ 155, quick shoe change, and 1 mi. run.
on Wednesday, April 11, 2012 at 11:19 am
Newport Beach Crippler
squats: 165# = 2:00
run 1 mile = 6:39
total: 8:39
on Wednesday, April 11, 2012 at 11:49 am
BW @ 165, Finished squats at 2:20, finished run at 9:00. 3S bike this afternoon.
on Wednesday, April 11, 2012 at 12:10 pm
Squats - 176lb = 6mins
1 mile - 6mins 10sec
total 12mins 10secs

I Weigh 70kg and loaded the bar with 80kg (by mistake)
mike s.
on Wednesday, April 11, 2012 at 12:26 pm
strength and s/c
Worked up to 320 5 singles then did WoD bar weight 190 time 9:30
on Wednesday, April 11, 2012 at 12:42 pm
30 squats at 205 then 1 mile

total time: 15:36

Have not done back squats in a long while. Good day
on Wednesday, April 11, 2012 at 12:58 pm
Completed 3s bike 3 x (1/2m, 1m, 2m)

All done on turbo trainer set at 240watts

1st set ....1/2m - 55s, 1m - 1.39s, 2m - 3.25s
2nd set....1/2m - 48s, 1m - 1.41s, 2m - 3.20s
3rd set.....1/2m - 49s, 1m - 1.41s, 2m - 3.23s

Just starting out with CFE programme, trying to find my feet with the layout! Attending the CFE seminar in London @ the end of the month so hopefully all will become clear,
on Wednesday, April 11, 2012 at 03:11 pm
ME: 405#
--Newport Beach Crippler--
Squats @ 200# + 1 mile (on treadmill)
Total: 6:49
on Wednesday, April 11, 2012 at 04:20 pm
Newport Beach Crippler
30 Squat @ 165 = 2:32
Mile = 5:57

Total time = 8:29, and loved it
Jake Fisher
on Wednesday, April 11, 2012 at 04:52 pm
Daily Results & Anemic
I received bad news today about my health. I'm severely anemic. My hematocrit measured 26 today; 40 is the bottom limit for anemia.

I haven't been feeling good since Monday morning. Sunday I enjoyed two beers as I put in my garden. That was enough gluten to send hematoxins raging throughout my body lysing a large percentage of my red blood cells.

I thought I had adrenal fatigue all day, so I had blood work done at work just before I left. Tomorrow I'll know my hemoglobin levels tomorrow.

I did 5x5 Back Squats
>> Felt pretty miserable during. Decided to scrub the Crippler.

I'll rest the rest of tonight & all of tomorrow, and see if the adrenal fatigue as at least subsided by Friday. I know the recovery process from anemia is going to be super slow. This happened to me last year and we pinpointed it to my gluten intolerance. Makes cheating on my Paleo Diet not EVER worth it.
Chad Brinkley
on Wednesday, April 11, 2012 at 05:28 pm
Bike WOD
I did the three sport Bike WOD this afternoon: 5:00 Warm Up (High Cadence Spinning);"TOSH" 3x [1/2 Mile, 1 Mile, 2 Mile] with 1:1 Work:Rest [Times were 1:14; 2:28; 5:09; 1:11; 2:29; 5:21; 1:13; 2:38; 5:28]; 3:30 Cool Down (High Cadence Spinning).

S&C at the local Box this morning:
Every Minute, On the MInute for 7 Minutes: 7 Box Jumps @24", 7 KB Snatches @35
Rest 3 Minutes
15 Minute AMRAP of Clean & Jerks and "Cindy" following this progression: 1 Clean & Jerk @115, 5 Pull Ups, 10 Push Ups, 15 Air Squats, 2 Clean & Jerk @115, 5 Pull Ups, 10 Push Ups, 15 Air Squats, 3 Clean & Jerk @115, Etc. (6 Rounds = 21 Clean & Jerk, 30 Pull Ups, 60 Push Ups, 90 Air Squats)
on Wednesday, April 11, 2012 at 05:37 pm
Mad Cow 5x5 squat program week 3 (wed)
4 sets of 5 155/195/235/235
WOD @ 205#
Chad Brinkley
on Wednesday, April 11, 2012 at 05:47 pm
White Board Wednesday
Thank you for emphasizing that programming is based on a weekly energy expenditure. I have been following CFE for over a year now and didn't really grasp that until very recently. I now understand why doing the CFE S&C WODS is recommended over following local programming that doesn't account for the energy expended during CFE workouts. I still struggle a little to find that happy medium in training where I am doing what I need to do to get better, but still giving myself a chance to recover. I am sure I will make some mistakes before it is all over. I am vigilant for signs of overtraining and signs that extra rest is needed. It is hard to let go and give up the extra WODS. It takes trust and faith in the programming to convince myself that less is sometimes better. Thank you for all of the great coaching you and the rest of the CFE staff provide. It is very much appreciated.
on Thursday, April 12, 2012 at 08:47 pm
Wed WOD and Thu intervals
My gym doesn't have a rack or bumpers for squats, so I went a little light and skipped the ME for today.

Squats + mile: ~12 minutes

Intervals were ~120m and back, and I kept all of them around 1:02. I can't wait until the summer when track teams aren't all over the tracks.

Looking forward to keeping up with the program!
on Tuesday, April 17, 2012 at 06:27 pm
Whiteboard Wed
So, I just watched the video and I think I am completely confused about the 3S WODs. You mentioned 4 CF workouts....is that the total number of workouts that should be completed a week for 3S athletes or 4 CF workouts refers to strength & conditioning WODs? Thanks!
on Tuesday, May 01, 2012 at 07:53 am
weekly energy expenditure
How are you determining weekly energy expenditure? I understand that the program is based off of that but as the new guy how do I determine what that is for me? Is it a feeling or a number off of a heart rate monitor?

I have done sprint and olympic triathlons. I have been doing Crossfit for awhile now so I am excited to combine these two. I'm ready to learn.
Comments are closed for this post.