W.O.D.: E Long Intervals Day 1 Week 3

Thursday, April 19, 2012 • EnduranceE L-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day

How to Use CrossFit Like a Triathlete - Nathan Helming, Team SFCF Endurance


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 6 x 2:00 TT, rest 4:00 between each effort

Bike (THU): 7 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (THU): 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Ruck (THU): 4 x 1M with 35# ruck or vest, fastest possible pace, rest 3:00 (this is NOT a ruck-run)

Post sport and distances/times to comments.

Multi-Sport (3S)

THU is a 3S Rest Day.

Choose ONE of the following sports:

Swim (SAT or Tempo): 4-6 x 2:00 TT, rest 4:00 between each effort

Bike (FRI): 5 x 3:00, spin/rest 3:00, hold highest average distance possible across all sets

Run (SUN or TT): 5 x 600m, rest 2:00, hold all efforts within 2-3 seconds

Post sport and distances/times to comments.


"Death by 10m," CrossFit IoTA Endurance Team


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Comments (17)

Enoch Pitzer
on Thursday, April 19, 2012 at 05:26 am
IoTA
Paul at CF IoTA is a beast, he does it right.
Robert
on Thursday, April 19, 2012 at 08:42 am
4/19/12 SS (Run)
3 x 1200m: 6:03, 6:06, 5:59
Jake Fisher
on Thursday, April 19, 2012 at 12:02 pm
Chad Brinkley & Evan & das Community
I've been asked several (hundred - lol) times on here, via email, on Facebook, and Twitter, if I would devulge my personalized CFE Programming Template... Here it is!

http://jacobhi.blogspot.com/2012/04/cfe-personalized-programming.html

Sadly, I didn't give away too many secrets. But there's some heavy explanations to help noobs figure out what I'm doing.

Send me more questions, I'll do my best to answer them -- LIFE has me swamped at the moment tho (hence the 2 weeks to get this posted)
Matt M
on Thursday, April 19, 2012 at 01:31 pm
4/19/12 SS Run
4:54
4:57
5:05 (Running back into the wind)
Matt M
on Thursday, April 19, 2012 at 01:31 pm
4/19/12 SS Run
4:54
4:57
5:05 (Running back into the wind)
J
on Thursday, April 19, 2012 at 01:40 pm
WOD
Rest Day yesterday, so made up for it today...

WOD
DL 17/17/17 =51@205
HRPU 23/25/22=70
HR 21/21/21=63
KBS 18/17/18=53

Total=237
Marcel
on Thursday, April 19, 2012 at 03:01 pm
SS Run
Really good pacing today
5:16
5:14
5:15
Jake Fisher
on Thursday, April 19, 2012 at 03:43 pm
RE: Daniel Smith
Your tapering question...

If you're following a program precisely, and you want to gain the known results of said program (in this case CFE) ... DON'T DEVIATE FROM THE METHOD!!! (LOL!)

As a bioanalyst (scientist) at a large pharmaceutical-development CRO, I work with and develop methods for pharmacological testing. The methods that we develop take a lot of time and a lot of testing to figure out what works; and what's the most efficient route of analysis and proving the test drug is effective. If we deviate from the method in any degree, it looks really bad in the eyes of the FDA -- an audit of the full company would be called into action.

Think of BMack as the FDA. You don't want that guy auditing you ;) Trust me, I know! :D

BMack, Doug, JMac, and the rest of the coaches know how well this system works. They know the results they can get of people using the methods they've developed ... Don't deviate! If you deviate and you get less than superior results, you only fcuk yourself (and your race results).

If you really want to do a WOD that's outside of the taper schedule before your race, you should write it down; put it in your back pocket; and save it for a rainy day -- a day during a week when you're NOT tapering for an upcoming event.

Inline with all this, I should make note that I will - once in a Blue Moon - do the WOD at my box. Take yesterday for example, we had Fight Gone Bad programmed. I chose to do FGB because (1) It's a great fitness test and I hadn't done it in six months - I PR'd by nearly 20 reps ... (2) I take into consideration what my weekly energy expenditure is for training (that's why I PR'd yesterday, I knew and felt like it SHOULD happen). (3) Because my weekly energy expenditure for training this week was low (no 3S/swim for me, no 3S/bike for me yesterday as I worked extremely long hours), I decided FGB would make-up 18:00 of intensity that I was lacking; so subbing FGB for yesterday's 3 Rounds 4x0:30 WOD & the bike WOD was a good move.

But in a TAPER week before a race, I often see WODs posted here that I would LOVE to do instead of following the "boring" taper week. But that "boring" taper week has a point... There's a huge stimulus that you get from doing those movements! And I'll take a "boring" taper week before a race and placing really well, than tackling a WOD that's going to zap my energy levels and not have movements that correspond to the neuro-muscular stimulation/response that I want to fire hard on race day.

There brother, I hope that helps. Sorry that I was long winded. I felt this response couldn't be answered without some insights ;)

Best of luck with your training!

DO NOT PISS OFF THE FDA...or BMack!!
Brad Williams
on Thursday, April 19, 2012 at 04:10 pm
4/19/12 WOD
Full rest today, except for Mobility. I feel so much more better I think mentally after a rest day than anything else.
Enoch Pitzer
on Thursday, April 19, 2012 at 04:14 pm
@ Jake
Jake you're a good man brother. I know how busy you are and to take time out for the nnobs is mans game.
Brad Williams
on Thursday, April 19, 2012 at 04:30 pm
@Amelia Gull Lake Triathlon
Hey Amelia, are you competing in the Gull Lake Tri? I know that is over in the Kalamazoo area I think.
DougG
on Thursday, April 19, 2012 at 04:39 pm
SS Run
5:21
5:23
5:30

Still working on Pose.
DougG
on Thursday, April 19, 2012 at 06:07 pm
SSRun
3x1200m
5:21
5:23
5:30

Still working on my pose. Video shows I'm not pulling my leg up fast enough.
Erik Anderson
on Thursday, April 19, 2012 at 07:28 pm
@Brad Williams gull lake Triathlon
I never really post on here but I do regularly read everyone's comments and follow a relatively loose version of CFE. From what I've gather Brad you must live on the east side of the state (Michigan). I actually live in Kalamazoo and did Gull Lake Triathlon last year and was planning on doing it this year. Let me know if you are thinking of making a trip over to this side and we'll have to meet up
DRod
on Friday, April 20, 2012 at 01:03 am
SS Run
5:20, 5:31, 5:21
Winds helped me out on first and last interval.
Simon
on Friday, April 20, 2012 at 03:29 am
CFE row
SSrow
3x1500m
5:28.0
5:29.4
5:29.7
Amelia
on Friday, April 20, 2012 at 04:27 pm
@Brad
Haven't done Gull Lake but my sister lives in Kzoo and will look into it! Tri del Sol in July in Middleville (just north of Kzoo) is a great race - would be great to coordinate a CFE cohort somewhere in MI this summer!
Comments are closed for this post.