W.O.D.: E Long Intervals Day 2 Week 4

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 12:00 of:

3 Thrusters, 135/95 pounds

9 Chest-to-Bar Pull-ups

12 Double Unders

Post time to comments.


ENDURANCE WOD:

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

Single-Sport (SS)

"Lactate Shuttle"

Choose ONE of the following sports:

Swim (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on using 40# ruck or vest; cover as much distance as possible

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 200m on 3:00, hold splits within 3-5 seconds

Bike (WED): 5 x 1M, spin/rest 90 seconds between, hold splits within 3-5 seconds

Run (TUE): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and distances/times to comments.


Reyna Yamamoto, celebrating her 2012 Boston Marathon finish

 Next stop: Team Regionals for the CrossFit Games


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Comments (29)

Chad Brinkley
on Monday, April 23, 2012 at 06:11 pm
Run WOD
I did the three sport Run WOD on Monday afternoon: 600 Warm Up + Drills, 5:00 On, 2:30 Rest, 6:00 On; 3:00 Rest; 7:00 On (Distances were roughly 1200, 1500, and 1800); 400 Cool Down + Mobility

S&C at the local box this morning:
Strength: Deadlift 5x5 (270), Front Squat 5x5 (145), SHoulder Press 5x5 (100)

Conditioning 1: 300 Meter Farmer's Walk with 2x55 LB KB
Conditioning 2: 10 Minutes to do as many reps as possible in the following progression - 2-4-6-8... of Goblet Squats @55 LB, 30' Bear Crawl, 2-4-6-8... of Ring Dips. Total was 72 Goblet Squats, 210' Bear Crawl, 56 Ring Dips.
Brad
on Monday, April 23, 2012 at 08:31 pm
Question
What is the intensity during the "on" portions of the endurance interval workout?
styria69
on Tuesday, April 24, 2012 at 12:41 am
Run WOD
I did the Run WOD Tuesday morning:
10 min warm-up speed-rope, 3km warm-up, 5:00 On; 2:30 rest, 5:00 On (stopped at 5 because HR to high), 3:00 rest, 7:00 On. (Distances 1300, 1310 and 1730 m)
very hard for me :-)
Alan Pamayo
on Tuesday, April 24, 2012 at 04:51 am
Endurance Ruck
Ruck w/ 41 lbs:
Total Distance: 2.1 miles
Rounds: .6, .7, .8 miles

S&C WOD after work today.
Kaitlin
on Tuesday, April 24, 2012 at 06:13 am
RE:Question
Brad-- Depends on the wod. Some are all out, some are all out for the distance or time, some you need to keep within a deviation window. From the run sport tech page "Understanding Pacing" http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
Brad
on Tuesday, April 24, 2012 at 06:58 am
120424
CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 12:00 of:
3 Thrusters, 135/95 pounds
9 Chest-to-Bar Pull-ups
12 Double Unders
6 rounds
Paul
on Tuesday, April 24, 2012 at 07:20 am
Monday - 21 - 15 - 9
Squat snatch (95)
DU's
11:45

SS endurance from sunday
45 min - 6.04

Today
S&C WOD as RX'd
Lost count but pretty sure:
6 rds + 5 pull ups (chest to bar slowed me down)

Last minute entry for pittsburgh half marathon in 12 days... Not going for any sort of pr time as I was not planning on running but feel strong and in decent enough shape because of CFE/CF
jmac
on Tuesday, April 24, 2012 at 07:33 am
RE: lactate shuttle intensity
Brad, for this WOD you're going as hard as you can for the entirety of each set. I wouldn't call it absolutely 100% though - just short of it - so you can maintain intensity across all of the sets.
Lydia
on Tuesday, April 24, 2012 at 08:53 am
25K Race this past weekend
Thanks for the advice about when to do and not do CF the week of a race. I listened, and I PRd! =)
Delfin Neves
on Tuesday, April 24, 2012 at 09:39 am
Subbed tuck jumps w/ rope for DU. Bar started on ground.

5 rounds + 3Th, 3C2BPU
Zach O
on Tuesday, April 24, 2012 at 10:40 am
wod 04242012
WOD: 5 rounds plus 2 pull ups

Run: as RX. Don't know the distance but went as hard as I could
Jezel Bow
on Tuesday, April 24, 2012 at 01:56 pm
5:00- I ran a little over 3 laps
6:00- I ran 4.5 laps. I was excited that I had a PR-5:26 @ the 1 mile mark
7:00- I ran a little over 4 laps. I went too fast on the 6minute and I was exhausted on the 7.
Dom Fredericks
on Tuesday, April 24, 2012 at 02:19 pm
S&C WOD
As RX 7 rounds complete
Dom Fredericks
on Tuesday, April 24, 2012 at 02:25 pm
S&C WOD
As RX 7 rounds complete
J
on Tuesday, April 24, 2012 at 03:22 pm
WOD
7 Rnds+ 7 Reps RXd
DougG
on Tuesday, April 24, 2012 at 03:58 pm
SS run
As RX: 1250, 1350, 1475m. Dont feel I pushed as hard as I should have. I'll punish myself on Thursday's run.
Amy
on Tuesday, April 24, 2012 at 04:02 pm
new to cf endurance
wod 5 rd + 3 pull ups; swam 1000 yds (haven't swum laps in a while, good to be back)
Brad Williams
on Tuesday, April 24, 2012 at 04:05 pm
4/24/12 WOD
Congrats on the strong finish Reyna!! Interval run on treadmill this morning, was planning on the C2, but was feeling good so I ran. 5min./2:30 rec.-9 mph, 6 min./3 rec.- 9 mph, 7 min.- 9 mph. Recovery run after school. Lotta construction and when getting out after PD would've taken forever to get to gym, plus it was really nice out. 2.5 miles- 19 min. Solid training day. S&C only tomorrow. Hope to have my bike by Monday.
Alan Pamayo
on Tuesday, April 24, 2012 at 05:13 pm
S&C WOD
S&C WOD as RX'd: 6 Rounds

Did a better mapping of distances from the Endurance Ruck earlier w. 41 lbs:
.54
.67
.74
TOTAL = 1.95 miles
Paces: 9:15, 8:57, & 9:27 MIN/MILE
1fitmom4life
on Tuesday, April 24, 2012 at 05:36 pm
Today's WOD
S&C:
6 rounds +3 Thrusters +9 PUs
Thrusters @ 60lbs

Endurance:
5mins = .45m/11:27 avg
6mins = .52m/11:44 avg
7mins = .59m/11:54 avg

Thank you CFE!!! When I started CFE 3 weeks ago I couldn't run a full lap without stopping. Today, I was able to run two plus laps without stopping. The crazy thing is, I haven't followed all the workouts each week. While this may not seem like a big deal to some, it's huge for me considering I'm running my first sprint tri in July. Thanks again for all you do
Chad Brinkley
on Tuesday, April 24, 2012 at 05:43 pm
Swim WOD & IM Kansas
I did the three sport Swim WOD on Tuesday morning. I had to scale it to 8x150: 400 Warm Up (200 Freestyle, 200 Drills), 8x150 on 3:00 (Intervals were between 2:31 and 2:34 per 150); 400 Cool Down (Freestyle).

S&C at the local box this afternoon:
Strength: Front Squat 5x5 (95, 115, 125, 145, 165)
Conditoning: For time... 20 KB Deadlift @100, 20 Sprawling Sit Ups, 20 Russian KB Swings @55, 20 Push Ups, 20 Power KB Swings @55, 20 Air Squats, 20 American KB Swings @55, Turkish Get Up @35 (L/R = 1), 20 KB Snatches @45 (Right Hand), Run 200, 20 KB Snatches @45 (Left Hand), Row 200, 20 KB Cleans @45 (Right Hand), Run 200, 20 KB Cleans @45 (Left Hand), Turkish Get Up @35 (L/R = 1), 20 KB Front Squats with 2 45 LB KB, 20 Double Unders, 20 KB Floor Press with 2 35 LB KB, 20 Box Jumps @24", 20 1 handed OHS with 10 LB KB (Right Hand), 20 Wall Balls 20LB to 10', 1 handed OHS with 10 LB KB (Left Hand). Total Time was roughly 37 minutes.
Amelia
on Tuesday, April 24, 2012 at 05:51 pm
3S Swim
8 x 150m on 3' - held pretty close to 91s for each.

S&C only had time for Fran
Robert
on Tuesday, April 24, 2012 at 06:28 pm
4/24/12 SS (Run)
Mix of road and off-road.

5:00—1/2 mi.
6:00—3/4 mi.
7:00—just short of 1 mi.

S&C recovery after.
Tom McNatt
on Tuesday, April 24, 2012 at 07:29 pm
Tuesday
S&C Scaled thrusters @ 95#:
81/3 rounds
Kyle
on Tuesday, April 24, 2012 at 08:30 pm
WOD + 3S Run
WOD:
6 rd + 3 rx

Run WOD:
5:00 - 6:44 pace .74mi
6:00 - 6:48 pace .88mi
7:00 - 7:09 pace .98 mi
And continued to jog about 4mi back to campus haha
DRod
on Tuesday, April 24, 2012 at 10:38 pm
WOD
S&C: Rx'd 6 Rnds + 3 Thrusters

My C2B is getting better but still sucks.
DRod
on Tuesday, April 24, 2012 at 10:40 pm
WOD
S&C: Rx'd 6 Rnds + 3 Thrusters

My C2B is getting better but still sucks.
Amy
on Wednesday, April 25, 2012 at 08:53 am
new to cf endurance
wod 5 rd + 3 pull ups; swam 1000 yds (haven't swum laps in a while, good to be back)
Jake Fisher
on Wednesday, April 25, 2012 at 04:23 pm
Daily Results (Sorry, Day Late!)
Sorry, I'm a day late posting this...

3S/RUN - Lactate Shuttle 3.9K Rx'd
5:00 = 1.1K
6:00 = 1.3K
7:00 = 1.5K*
*Throat was so dry & sticking during the end of the last split (4:00 in). I was making some weird noises and my running partner/pusher was really encouraging me not to stop running up the 12% incline hill we were on. Dry air, 93°F -- on my favorite course at Pioneers Park.

About 15:00 later, after some mobility work post-run:

Spent 20-mins finding my Thruster 1RM, never done this before:
95(3)-115(3)-125(3)-135(2)-145-155

For the WOD I scaled to 65% of 155, so 100#

WOD = 7 Rounds + 3 Thrusters
>> Felt kind of miserable during rnd 5 to the end, but kept moving. Could be the sudden jump in heat... It's been hot for a couple weeks, then it went frigid for a couple weeks, and then it jumped to 95'F yesterday. Hard to acclimate w/ these crazy weather patterns.
Comments are closed for this post.