W.O.D.: E Long Intervals Day 2 Week 6


Four rounds, each for time, of:

9 Thrusters, 135/95 pounds

12 Unbroken Chest-to-Bar Pull-ups

15 Handstand Push-ups

Each round should be MAX effort. Rest 2:00 between rounds. Post times per round to comments.


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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8 x 200m on 3:30, hold all 200m splits within 3-5 seconds

Bike (TUE): 4 x 5k, spin/rest 3:00, hold all 5k splits within 3-5 seconds

Run (TUE): 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

Row (TUE): 3 x 1500m, rest 5:00, hold all 1500m splits within 3-5 seconds

Ruck (TUE): 3 x 1M with 45# ruck or vest with 3:00 rest @ fastest possible pace

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 100m on 2:30, hold all 100m splits within 3-5 seconds

Bike (WED): 4 x 5k TT, work:rest 1:2

Run (TUE): 4 x 800m TT, work:rest 1:2

Post sport and times to comments.

CrossFit Endurance Seminar

4th Battalalion, 3rd US Infantry Regiment, The Old Guard

Ft. Myer, VA

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Comments (34)

Alan Pamayo
on Tuesday, May 08, 2012 at 04:55 am
Endurance Ruck
Ruck 3 x 1M @ 52 lb: 10:33, 10:37, 10:24
Oscar Ek
on Tuesday, May 08, 2012 at 06:07 am
Condition & Strength WOD
Warm-up: 1 k row

Did yesterdays snatch exercise since I couldn't do it yesterday
2 x 30 kg, 2 x 35 kg, 2 x 40 kg, 1 x 45 kg, 1 x 50 kg (PR)

Todays WOD: 1.23, 1.35, 1.32, 1.35
Thrusters @ 50 kg, pulls-ups with rubber band and push-ups with feets against wall.
Daniel Smith
on Tuesday, May 08, 2012 at 07:02 am
5x5k- 5:11 5:12 5:14 5:11 5:15. Did this all on a spin bike. Really need some work on my bike strength!
mike d
on Tuesday, May 08, 2012 at 09:59 am
scaled to 6 rounds of 6,8,12 reps of each with 1:12 rest b/w rounds (same amount of rest and reps overall). I highly reccomend this if you think you'll have trouble with completing each round in a reasonable time. also scaled to 95# thrusters and feet on 36" box for HSPU. 6' 170# male

Chris Biles
on Tuesday, May 08, 2012 at 10:04 am
Subbed 115# on thrusters. All pull ups c2b and unbroken. HSPU with hands on mat and head on abmat.

3:55, 5:04, 5:49, 6:24

Overhead and HSPU got me. Pull ups were definitely the easiest part of this WOD for me.
on Tuesday, May 08, 2012 at 01:41 pm
After reading about Brian McKenzie and CrossfitEndurance in the 4-Hour body and on this website, I was unable to find anything about a recovery drink/meal after workouts. Does anyone know if CrossfitEndurance suggests a protein shake, or something similar to aid in recovery or strength gain? Thanks for the help!
Zach Brodis
on Tuesday, May 08, 2012 at 02:10 pm
Endurance Run
Miles 9:00, 9:06, 9:10
Jake Fisher
on Tuesday, May 08, 2012 at 02:28 pm
RE: Damian & Recovery
I suggest real food.

Refueling will happen when it happens; scientifically speaking there isn't a "magic window" where refueling is optimal -- unless you're elderly (ie: 70+). Dr. John Berardi did his Ph.D research work on this specific topic. He found no statistical difference in refueling timing and efficiency of protein absportion/protein synthesis. He concluded that "it'll happen wheneven you eat again post-workout."

Post-Workout I do typically drink a green smoothie which has veggies and protein and a shiz-ton of fat in it. Very low carb... The low carb is because I'm Paleo/Ketogenic. I race as an XTERRA triathlete in very ketogenic state. My carb intake daily is < 70-80g.
on Tuesday, May 08, 2012 at 03:26 pm
Quick Question
first todays wod 2:49 3:11 3:21 2:58 thrusters at #65 tried some at #75, band with pull ups & HSPU just a few inches down with feet on wall.

Heres my question- I'm gonna go for paleo for altheles, I bought the book and was kinda let down on the info provided. I get the bascis..Any advice on percentages I should be targeting for the day? fat%, protein%, carbs%??? F/5'4/135lbs. Goal is to get shredded and perform better of course
on Tuesday, May 08, 2012 at 03:39 pm
SS Run
6:44 - 7:02 - 6:56
Brad Williams
on Tuesday, May 08, 2012 at 03:48 pm
5/8/12 WOD
Interval run this morning- 3:12,3:19,3:12,3:18 min. Really pleased with those times. I can feel myself getting into form. DId the Gymnasticswod for Strength & conditioning today. 100 Burpees, 100 Pull-Ups. I subbed Jump Pull-Ups since the bar at my apartment complex gym is really low. 8:36 min. That was really hard. I don't want to know what it would be like doing it kipping. Great training day today.
on Tuesday, May 08, 2012 at 04:05 pm
Brian has recently talked about how "Paleo for Athletes" is a bit dated, and his experiences are differing from the recommendations in the book. I don't know exactly his recommendations off the top of my head, though.

Robb Wolf also had a podcast where he mentions that even if the "post-workout" time zone exists, you want to take advantage of that added insulin sensitivity and NOT load up on carbs, but continue your normal low-glycemic paleo diet. Instead of using post-workout as an excuse to eat/drink different things, use it to get one extra step ahead of the game.
Matt in the Hat
on Tuesday, May 08, 2012 at 04:44 pm
Swim Splits
I've noticed the swim times are pretty quick. Doing the 100m on the 1:30 as suggested in swimming lingo and in the FAQ means you have about 45s of rest if you set a world record. 30s of rest if you are a high level athelete. The rest of the workout ratios are 1:2 with rest. it seems unlikely that most people could hold that right? or am I just being weak sauce. It makes more sense for the 1:30 to be a rest I would think? thoughts?
on Tuesday, May 08, 2012 at 04:57 pm
RE: Swim Splits
A 1:30 interval for 100s is an average send off. Nothing out of the ordinary. The swim interval is not set in the same 1:2 work rest ratio as the bike and the run.
Matt in the Hat
on Tuesday, May 08, 2012 at 05:02 pm
Swim Splits
Thanks, I have considered myself a pretty good swimmer, but I can't hold a 100 time within 5s with only a 30s rest. Definatly something to work towards. Thanks Kaitlin.
on Tuesday, May 08, 2012 at 05:37 pm
RE: Swim Splits
Matt-- Have you watched Brian's understanding pacing video linked on the resources page under the heading programming? Sounds like you need to scale back the intensity some for the distance to remain within the deviation window. It may be a weaker distance domain right now. Work within this domain and it will improve. In the future you will not need 30+ rest to keep repeats within 3-5 seconds for 100m
on Tuesday, May 08, 2012 at 05:49 pm
2:46, 2:42, 2:47, 2:39 for the 800m interval
on Tuesday, May 08, 2012 at 05:52 pm
S&C WOD + Run
(Cycled to the gym and back, about 20M)

S&C: rx
First round was pretty strong, unbroken until hspu. Second round probably rested an extra minute to talk to a buddy and felt pretty cold. Third and fourth round the thrusters about did me in...thought about quitting the thrusters after 5 reps in the 4th rd.

3S Run: 4x800m, 1:2 work:rest
1M warm up (7:40)
Was shooting for 3:15s but my legs felt a bit heavy as the intervals went on and probably a bit low on calories. Still probably a bit better performance than my last 800m work out...trying to pull it up on garmin...
Alan Pamayo
on Tuesday, May 08, 2012 at 06:24 pm
9 Thrusters @ 135 lbs
12 C2B Pull-ups
15 HSPU's with 1" band; Head to floor

2:16, 2:43, 4:07, & 3:35
on Tuesday, May 08, 2012 at 06:25 pm
SWOD + Run
Catching up on snatch today. Worked up to 175# PR. I know we're not supposed to go for a PR, but its so hard not to on the snatch!

1mi repeats:
Jake Fisher
on Tuesday, May 08, 2012 at 06:49 pm
Daily Results
20:00 of run warm-ups & drills till sweating and breathing good.

3S/RUN 4 x 800m TT, 1:2 REST, Rx'd
2:58 - Season PR!
3:13 - 30 mph wind gusts started, then the wind went away about 20:00 after I finished my intervals. Figures.

5:00 later...

STR: Sumo DL (DE) = 245#
12 sets of 2 reps on 1:00 @ 65% 1RM
>> Focused on a barbell speed & quickly resetting the lift on 2nd rep. Dropped weight after 2nd rep.

Paleo for Athletes -- My advice is to stay away from it. I researched and read most of it at Barnes & Nobel; I had other Paleo books including a Robb Wolf one, one from Cordain, and another well known Paleo lady... The other three, including Cordain's conflicted with some of the advice in the Paleo for Athlete's book. And definitely don't short change the ketogenic effects of the Paleo diet by giving in to pre-/post-workout crap carb-loading... Don't mess around with your insulin sensitivity post-workout. That's a huge advantage for fat burn if you don't cram carbs in there.
Chris Biles
on Tuesday, May 08, 2012 at 07:01 pm
SS Bike
11:00, 10:17, 10:36, 10:24

Obviously not a good idea to use 4 different routes for pacing sake. Done loaded down on my Surly.
Charlie Douthwaite
on Tuesday, May 08, 2012 at 07:23 pm

those thrusters were HEAVY

goin out for the 3S run after dinner
on Tuesday, May 08, 2012 at 07:25 pm
Each round of the WOD at 4:30. I kept the timer at the rack, so I had to stumble back to stop the timer. Thrusters- 85#, rest Rx'd. That was an unforgiving WOD.

The weather was beautiful today, so I tricked my son. I told him we were only going to cycle 6 miles with no hills, but changed my mind after we started and did 16 miles with lots of hills. At the turn around, he was able to feed the horses apples. Son and I ran a mile after the ride. He has a triathlon this weekend, and I have another time trial. No 5K TT on the bike because I didn't want to leave my son behind, but there were unrelenting hills - even trade in my book.
on Tuesday, May 08, 2012 at 07:37 pm
today's wod
Strength: thrusters at 60#
2:43 (miscounted and only did 12)

Endurance: had to cut time short, so could only do 3x800
5:57, 5:38, 5:46
on Tuesday, May 08, 2012 at 07:52 pm
3s run

Felt good about the pacing on the first two, then the slow round kicked me up a notch for rd 4. The 1:2 rest felt long; which maybe means I should've worked harder on the first three...
on Tuesday, May 08, 2012 at 08:06 pm
SS Run

I'm good with these times. Pace is feeling easier.
on Tuesday, May 08, 2012 at 08:08 pm
3s run
800m x 4 - 3:08, 3:08, 3:19, 3:17

Form was way off. Days I'm on my new racing flats feel good. Days on my old thick heeled shoes feel like crap. Slow healthy transitioning sucks.
Matt in the hat
on Tuesday, May 08, 2012 at 08:55 pm
swim splits
Kaitilin , thanks ill watch the video. I'm still not able to swim a 100m in 60s or even 75 but i will keep on it.
on Wednesday, May 09, 2012 at 07:06 am
100m in 60s
Come on guys, be a little bit more honest here. 1:30 for 100 m + rest is aggressive relative to the other sports. With 0 rest it's 15:00, 1000m which is a strong swim. Matt, watch that video to scale the workout but don't be discouraged, 1:30 for a 100m + rest is a fast pace.
on Wednesday, May 09, 2012 at 08:24 am
5/8/12 SS (Run)
3 x 1M: 7:32, 7:30, 7:33.

Have been following CFE for about 5 weeks and reduced my 5K TT on Sunday by about 0:40. Thanks for this great resource.
on Wednesday, May 09, 2012 at 08:41 am
Run / WOD
RUN SS 5:44/ 5:37/ 5:43

WOD with 95lb Thrusters
on Wednesday, May 09, 2012 at 01:30 pm
Thrusters with 2 kettlebells (24kg&16) alternating hands
HSPU very difficult but i made it even though they were not that deep
on Friday, May 11, 2012 at 05:31 pm
Technique work on Hang Cleans from #145 to #215

9 thrusters@135/12 C2B/15 HSPU
Rd 1 2:55
Rd 2 5:23
Rd 3 6:35
Rd 4 7:20

Struggled with HSPU after the first round. Still learning proper form on the kip. Starting to get it.
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