W.O.D.: E Long Intervals Mid Week 8

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

Run 200m

15 KB Swings, 1.5/1 pood

12 Pull-ups

Post time to comments.


ENDURANCE WOD:

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 75m on 1:30, hold splits within 2-3 seconds

Bike (TUE): 6 x 1M, spin/rest 2:00, hold splits within 3-5 seconds

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

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

Ruck (TUE): 4 x 800m with 20# ruck/vest, rest 2:00

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 6 x 75m on 1:30

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

Run (TUE): 3 x 800m, rest 2:00

Post sport and times to comments.


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Comments (21)

Joe C
on Tuesday, May 22, 2012 at 06:15 pm
CFE running wod
CF Agoge wod: 100 wallball shots, w 400m dropped ball penalty. 5:29

CFE WOD: 3x800m repeats w 2min rest: 2:46, 2:53, 2:56. not quite the near 2 from high school, but getting back there!

Whatever happened to the distance variation with LC, MC, SC? I'm training for a 20mi trail run in Aug and feel better with some longer distance training under my belt. katlin, DK, any suggestions?
Joe C
on Tuesday, May 22, 2012 at 06:46 pm
CFE running wod
CF Agoge wod: 100 wallball shots, w 400m dropped ball penalty. 5:29

CFE WOD: 3x800m repeats w 2min rest: 2:46, 2:53, 2:56. not quite the near 2 from high school, but getting back there!

Whatever happened to the distance variation with LC, MC, SC? I'm training for a 20mi trail run in Aug and feel better with some longer distance training under my belt. katlin, DK, any suggestions?
Ted
on Wednesday, May 23, 2012 at 12:51 am
Detroit Marathon 2012
Training for the Detroit Marathon this October and have been doing CFE for the past 3 months pretty religiously. Prior to that I was a CF-Mainsite follower. I feel like I'm building a great base, but I don't know if I'm putting in enough mileage to meet my 3:30 goal on my first marathon. Is this just me being apprehensive or should I shift my focus to add some more mileage and continue with CF to maintain some strength.

3x800m (2:47, 2:50, 2:52)

Topped out at 315 for BS (3x1 rep)
Added the extra 200m and made it 21 KB swings and did "Helen" in 8:48 after resting from back squat.
Brett Dean
on Wednesday, May 23, 2012 at 04:01 am
WOD
Strength:
- Back Squat - 2, 2, 2, 2, 2
- Results: 225, 245, 265(F), 250, 255
- Completely missed on my previous 3RM of 265. I think I might still be recovering from Friday's box squats and a "Broomstick 3k" on Saturday. You can't PR every day right!?

S&C:
- Sub: DB Swings, 20 pounds - no KB
- Results: 6:43
Alan Pamayo
on Wednesday, May 23, 2012 at 04:43 am
Endurance Run
Run 3x800m: 3:15, 3:10, & 3:10
Oscar Ek
on Wednesday, May 23, 2012 at 07:06 am
3S Run
Run long intervalls, 3 x 800m
2.57, 3.00, 2.58

OPT with a friend
A. Thruster from rack - 1,1,1,1,1; rest 3 min
B. Front Squat - 3 x 3 @ 80% effort; rest 90 sec
C1. Mixed Grip Chin Ups @ 30X0; 2-3 x 4; rest 90 sec
C2. HSPU - amrap (-2) x 4; rest 90 sec
Maureen
on Wednesday, May 23, 2012 at 08:25 am
Addressing weakness
Just started back with biking which is my weakness of the 3 sports. After getting properly fitted (best $75 ever spent) I viewed the cycling videos under the sport tech pages. Thanks, they helped a lot!
StacyF
on Wednesday, May 23, 2012 at 10:55 am
S & C WOD
BS- maxed @ 2 reps @ 135, not a PR.
WOD- 6:58

Not sure if I will do the 3S run or not. I got lost cycling last night and ended up doing 40M of the most brutal hills I have ever done. Eventually ran out of light, nutrition, and water, so gave up and called someone to pick me up when I found a street sign. I am one day wiser to plan my trips better. Legs, abs, and arms are shelled.
bsimon
on Wednesday, May 23, 2012 at 11:17 am
3s bike
3s bike over lunch. Significant headwind on rounds 1 & 3 / tailwind on 2 & 4 (in seconds):

184
153
204
155

CF S&C at the local box later, which'll be similar to CFE prescription; squats, then an AMRAP with a run, KB swings, box jumps & ring rows.
Ben
on Wednesday, May 23, 2012 at 01:15 pm
StacyF
Sorry about your biking yesterday - that's the worst. Bike GPS's are pretty expensive so I just usually toss my phone in a bag on the back of my bike and look at a map if I have to (although I guess you had your phone) - but anyway sorry that happened. Sounds like WOD is enough for you....40 M last night was a little above and beyond!
Caleb
on Wednesday, May 23, 2012 at 02:05 pm
Cycling
WOD:
3 Rounds
Ran down driveway and back (about 200m)
15 DB Swings @ 50#
12 Pull Ups

eWOD
Bike 6 x 1M
3:20 3:22 3:17 3:20 3:11

I agree with Ted, I am training for a 100M bike ride in August. I have always done main site WODs, is this enough to get me ready for a century ride? I feel like I need more mileage.
Brad Williams
on Wednesday, May 23, 2012 at 04:11 pm
5/23/12 WOD
StaceyF; sorry about your bike workout yesterday. When I started racing I went on a group ride and got dropped, didn't know the route and got lost. So I feel your pain. Intervals on the bike trainer this AM. 3 minutes for each mile. Did the Crossfit Mainsite WOD for strength & conditioning after school. Had to do lat pull-downs because Pull-Up bar was too low and did regular dips. 20 min. AMRAP of 5 Lat Pull-Downs, 5 Dips, 15 Squats- 29 sets + 5 Lat Pull-Downs. Legs are still shaking from that one. Rest day tomorrow is gonna be great.
Kieran
on Wednesday, May 23, 2012 at 05:01 pm
3S bike
Done on a stationary bike at the school gym, so distance isn't reliable.

4 x "1M" - 3:18, 3:27, 3:24, 3:20
Ave. ~ 265 watts & 95 rpm each round. The times certainly don't reflect a road bike on flats.
Chad Brinkley
on Wednesday, May 23, 2012 at 05:29 pm
More is not necessarily better
I train for long events as well including long course triathlons (Ironman 70.3 races). I follow the CFE endurance WODS almost exclusively. There is plenty of evidence, both anecdotal and research, that people can prepare themselves for long endurance events using high intensity interval training and tempo/time trial efforts of reasonable distances.

If you feel you need to do a longer distance, ask yourself why. A longer training session may be useful for testing nutrition. Since most athletes can go for 60-90 minutes without needing to take in additional calories, it may be hard to see how your race day nutrition strategy is going to work if you never go longer than 90 minutes. Another possible reason would be to mentally prepare yourself for doing that kind of a distance. In terms of physically preparing yourself, however, doing CFE and Crossfit has been sufficient for numerous people to complete century rides, marathons, ironman triathlons, and other long endurance events. It is hard when you make the transition from Long Slow Distance training to CFE, but if you follow the program as prescribed it will get you where you want to go.

Good luck with your training!
Chad Brinkley
on Wednesday, May 23, 2012 at 05:33 pm
Swim and Bike WODS
I did the three sport Swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 6x75 on 1:30 (Intervals were between 1:10 and 1:12); 800 Cool Down (200 Kick, 200 Pull, 200 Drills, 200 Free Style) + Mobility.

I did the three sport bike WOD this afternoon: 5:00 Warm Up (High Cadence Spinning); 4x1 Mile with 1:2 Work:Rest (intervals were 2:43, 2:40, 2:42, 2:42); 8:00 Cool Down (High Cadence Spinning) + Mobility.

Looking forward to rest tomorrow.
Amelia
on Wednesday, May 23, 2012 at 06:18 pm
3S Endurance WODs
Trying to get back in posting mode -

Mon 3S bike - ended up with 5 x 1M due to route and sunlight - 3:00-2:48-2:55-3:03-3:00-3:01
Definite difference with wind...going for bike fit tomorrow - don't feel like I am maximizing bike potential

Tues 3S Swim - 6x75m on 1:30
Spot on at 1:10 for all - swims are improving!

Weds 3S Run on track - 3 x 800m
2:48 - 2:54 - 2:55
A little over zealous on the first, but pleased overall

Did Mondays S&C WOD in 5:23

Must admit - caved and ran a 20 miler with a friend Sunday - to help her train and test the waters for possible marathon (it's been > 5 years) and survived - 2:42..mixed emotions like I betrayed the process, but also feel like it was a good test of the proposal that with this training we are "fit for anything" - my friend couldn't believe I could hang with "such little training"

"Are we ready for distance?" seems to be a recurring theme in today's posts. Interested to see where this discussion takes us
Alan Pamayo
on Wednesday, May 23, 2012 at 06:35 pm
S&C WOD
ME Back Squats 2RM: 285, 305, 325, 345(1)

WOD as RX'd: 6:46
J
on Wednesday, May 23, 2012 at 07:03 pm
WOD
Squat
170x5/225x5/265x5/265x5

Wod Rxd
5:41

Deadlifts
225x5 EMOM for 10 mins
Mike Hebe
on Wednesday, May 23, 2012 at 08:53 pm
Going the distance
@Ted. What is your athletic background? What is your longest run, ever, this season? Have you done hard events in the 2:30-3:30 range in the past? 3:30 is a strong goal for your first marathon, and can be achieved. My personal opinion is that you will need some volume. Not more runs, but one longer weekly run. Not LSD runs, but 3-4 runs at goal pace in the 14-16 mile range, in August and September. One of my favorite workouts is a run, WOD, run brick. It definitely mimics tired legs. Do I think you can run a marathon on CFE site specific training? Yes. Do I think longer runs in August & September will be very beneficial? Yes. FWIW, I will be using a 3 run/wk method for IM AZ this year. My long run will be capped at 16-18. Combined with CFE I fully believe it should yield 3:17 ballpark.
jmac
on Thursday, May 24, 2012 at 08:55 am
RE: going the distance, volume needs
Chad and Mike both raise excellent points. The site can and does work for a lot of people, but at the end of the day it is a general template.

And when I say that, I mean it's designed to work for a very broad audience so athletes may need to adjust it to fit their specific needs/races/weaknesses, etc. We espouse using interval and stamina work as the base of the program, which usually equates to low volume. But we aren't saying, "NO volume!"

I think of CFE as a process - as you become more comfortable with the style and adapt to it, you may find you don't need the super long runs anymore; something shorter will suffice (how short/how long is be all relative).
ManfredM
on Friday, May 25, 2012 at 06:41 pm
Back At It
After a week off to recover from ITU, a sprained ankle, and cold, I'm back at it this week.

Back Squat: 235#. Think I had a bit more in me but with no spot, didn't want to get "stuck" and yell for help.

S&C WOD: Subbed 300m row for 200m run as ankle is still a tad sore. 8:23.
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