W.O.D.: E Long Intervals Day 1 Week 5


Effects of Low Vitamin D on Strength


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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 3 x 300m TT, work:rest 1:1

Bike (THU): 5 x 2M, spin/rest 2:00, hold splits within 3-5 seconds

Run (THU): 5 x 800m, rest 2:00, hold splits within 3-5 seconds

C2 Row (THU): 5 x 1000m, rest 2:00, hold splits within 3-5 seconds

Ruck (THU): 5 x 800m with 45# ruck or vest with 2:00 rest; fastest possible pace

Post sport and distances/times to comments.

Multi-Sport (3S)

THU is a 3S Rest Day.

Note: This week there will be no 3S interval on Friday (see the schedule below). 3S athletes will be doing a swim interval on Saturday and either a Bike/Run  interval or a Bike/Run "brick" on Sunday.

Choose ONE of the following sports:

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

Bike (Interval on SUN OR Bike/Run "Brick"): 5 x 5:00 TT, spin/rest 2:00

Run (Interval on SUN immediately following Bike Int OR Bike/Run "Brick"): 3 x 800m, rest 2:00, hold splits within 3-5 seconds


This can and should be done the day of races, after long runs, on Sundays after interval work, or as needed.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

Karrie Hutchins, Team SFCF Endurance, Way Too Cool 50k

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Comments (25)

on Wednesday, May 02, 2012 at 07:39 pm
Team SFCF Endurance solid performances at several different distance races. Shows great leadership from Tuller and Nate.
on Wednesday, May 02, 2012 at 08:05 pm
Brick question
If we do the bike/run brick on Sunday what's the distance or time for the bike and run.

on Wednesday, May 02, 2012 at 08:56 pm
RE: Brick question
The brick wod will post on Saturday.
on Thursday, May 03, 2012 at 02:43 am
@Kaitlin: registered twice at the forum but got no approval-or activation-mail.

Regards, Michael
on Thursday, May 03, 2012 at 05:09 am
Have you tried logging in? There are no inactive users on the forum. If you skipped something on the registration or using have a user name that was marked by the system as spam it never reached the approval stage. Sometimes the confirmation email goes to the junk file even when the first does not.
on Thursday, May 03, 2012 at 05:12 am
brick question
Thank you Kaitlin
on Thursday, May 03, 2012 at 06:18 am
Just try logging in,I signed up 6+ months ago and I can't remember EVER getting an activation email!LOL..still able to post etc so all good.
on Thursday, May 03, 2012 at 06:40 am
5x800 m at 3:00, 2:58, 3:00, 3:01, 3:00
9.53 km with warm-up and running home :-)
Rishi Midha
on Thursday, May 03, 2012 at 07:47 am
Single Sport Question
Run (THU): 5 x 800m, rest 2:00, hold splits within 3-5 seconds

I'm new here and have two questions: For rest periods am I supposed to completely stop movement or just slow down? Also, what does "hold splits within 3-5 seconds" mean?
on Thursday, May 03, 2012 at 09:09 am
5/2/12 S&C WOD
Rested S&C yesterday so went back and did it today:

3 rds
9 65% cleans (would be about 115# but best I had were 50# Dbs...worse in my opinion)
12 supinated ring rows
36 double unders

biked about 45mi total yesterday, probably cruising 20mi to the beach and back again today
Chris Biles
on Thursday, May 03, 2012 at 09:57 am
SS Row
3:55.8, 3:55.7, 3:56.4, 3:57.0, 3:57.6
on Thursday, May 03, 2012 at 10:20 am
RE: Single Sport Question
Both questions are answered in the FAQ.
Rest periods: You choose how you want to do it, but if you are going all out, you won't do much more than rest. If you want to walk, go for it. If you want to jog, go for it. If you want the most distance gained out of each interval you will rest. More does NOT = better.
Hold splits within 3-5 seconds= The difference between your fastest repeat and slowest repeat should be 5 seconds at most. You are looking to repeat the same times with a small deviation window. This teaches pacing.
on Thursday, May 03, 2012 at 10:55 am
Today's WOD 4:01, 4:02,4:04,4:01, 3:59... I've been doing the endurance WODs after my morning crossfit WOD for the last month and my Crossfit times are getting shattered.

Absolutely love the improvement!
on Thursday, May 03, 2012 at 11:13 am
5x800m at 4:30,4:47,4:52,4:37,4:57
with 45lbs of loose bricks in my back pack... bad idea btw!
on Thursday, May 03, 2012 at 11:54 am
SS row
3'21 - 3'25 - 3'25 - 3'25 - 3'23
Dangerous Brian
on Thursday, May 03, 2012 at 12:58 pm
JW, the best way i've found to load a ruck is to duct tape all yout bricks into a rectangle, then wrap with either closed cell foam ( chopped up yoga mat) or tshirts/rags. try to position the load high on your back to minimize bouncing.. the foam also helps with flotation if you like playing in or near the water. hope this helps
on Thursday, May 03, 2012 at 01:20 pm
tried logging in, system don't know me, also if I used the "forgotten my password" functionality.
on Thursday, May 03, 2012 at 01:32 pm
run wod
5x800m on treadmill at 10mph (6 min/mile) pace

should intervals on the treadmill be done at an incline?
on Thursday, May 03, 2012 at 02:18 pm
Single Sport WOD
I did the bike wod on an upright bike at the gym today. Since I was sure how long it would take me, I was able to get 4 splits in.

I rode on random level 6. Does anyone know what level and workout I should ride on to compare to the outdoors??

7:16, 7:00,6:56, 7:01
Alan Pamayo
on Thursday, May 03, 2012 at 02:34 pm
Rest Day or Maybe Not
It should have been a complete rest day but at work team wanted to PT.

1.5 Mile Run W/ Avon FM53 Respirator: 12:54

Masked up for about 70 minutes starting with run, then stairs mixed with hallway tactics.
Brad Williams
on Thursday, May 03, 2012 at 02:50 pm
5/3/12 WOD
Full rest today. Mobility this morning and at school. Kids thought I was weird massaging my hamstring with the lacrosse ball in health class today.
Jake Fisher
on Thursday, May 03, 2012 at 03:35 pm

Last night and today has not been pleasant. I couldn't fall asleep last night as I was having painful muscle spasms throughout my whole body. The soleii, quads, and most of the muscles around my knees kept cramping.

I even did 45-mins of MobWOD & SMR work when I finished last night.

Today I've been drinking water excessively; I feel excessively dehydrated, yet I'm pissing liters ever hour (urine looks good; clear). I'm starving, but when I tried to eat I start gagging. The thought of food has made me nauseous all day; I finally was able to hold down a tiny lunch at work.

I have felt completely "disconnected" as if I have the flu. It's like the worst case of adrenal fatigue ever. And my kidneys are sore.

Sooo... REST DAY TODAY, probably TOMORROW, and probably through the weekend. I hope to run on Sunday, but no CF -- I've definitely exceeded my weekly energy expenditure!

Just thought I'd share my Post-Murph experience :) Glad I could honor a fallen soldier... And be one of very few at CFL who's actually wore a 25# vest while doing it.
on Thursday, May 03, 2012 at 06:34 pm
3S Run
2 mile warm up with 1/2 warm up drills
1 - 3:33
2 - 3:31
3 - 3:19 (ran by a wedding rehersal party at the Devon boathouse - had to look like I didn't suck)
3.5 mile cool down.
on Friday, May 04, 2012 at 06:37 am
SS Run
3:36, 3:36, 3:29, 3:31, 3:35

Per the McMillan pace calculator this is the pace I need to be at and I would have to agree. The pace was good enough to get a good work out but keep decent form.
on Friday, May 04, 2012 at 06:48 am
Stacy, do you typically run that much for a warm-up and cool-down? If so, do you do it just to get more mileage in.

I'm not a great runner and would like to get more miles in. I know quality over quantity, but I've always had to run more than the typical runner to maintain and improve. Anyway, i was thinking of adding a long warm-up and cool down like you do. How is that working for you?
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