W.O.D.: E Long Intervals Day 1 Week 11

CFE STRENGTH & CONDITIONING WOD: Rest Day

Spend at least 60 minutes recovering. Take an ice bath, stay hydrated, mobilize, etc. Post recovery modalities to comments.


What America Spends on Groceries - NPR

Post thoughts to comments.


ENDURANCE WOD:

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

Single-Sport (SS):

Choose ONE of the following sports:

Swim (THU): 6 x 200m on 3:30, hold splits within 3-5 seconds

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

Run (THU): 3 x 1200m, rest 2:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 2:00, hold splits within 3-5 seconds

Ruck (THU): 5 x 1000m with 35# ruck/vest + boots/utes + (if available) carry 20-30# sandbag or odd object, rest 2:00, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

THU is a 3S rest day.

Swim (SUN or TT): 3 x 300m on 4:30, hold splits within 3-5 seconds

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

Run (SAT or Tempo): 3 x 800m, rest 1:00, hold splits within 3-5 seconds


CrossFit Endurance Seminar, CrossFit Munich, Munich, Germany


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Comments (15)

Greg Jennings
on Wednesday, June 13, 2012 at 06:56 pm
Groceries
Restructuring is a nice way to say factory farming, which is a nice way to say sacrificing quality and ethics for reduced costs and increased profit.

Thanks for posting that topic.
Rolf Adelsberger
on Wednesday, June 13, 2012 at 11:12 pm
Seminar
Great experience! I've learned a lot at these two days. I don't think that this was my last CFE seminar ;-)
Thanks for the very interesting days, Doug!
styria69
on Thursday, June 14, 2012 at 06:06 am
SS Run
3 x 1200 m: 4:51, 4:53, 5:00
Joe Cain
on Thursday, June 14, 2012 at 08:57 am
Groceries
very interesting statistical analysis in the NPR article. it seems a bit incomplete to me without taking into account the costs of both health care, or the long-term environmental costs of the industrialized food system, or the federal subsidies to the factory farms and the petroleum industries.

Mountain bike ride this morning, dawn patrol with loads of hill intervals. came back to a breakfast of local eggs, greens from the garden, coffee from the other side of the world (roasted locally...), and cream from the local grass fed raw milk dairy.
Lynn
on Thursday, June 14, 2012 at 10:03 am
CO Springs
can somebody please start a CFE team in CO Springs!!!
Jason Dickenson
on Thursday, June 14, 2012 at 10:40 am
Ss run
4:12,4:08,4:11
Chris Biles
on Thursday, June 14, 2012 at 11:26 am
SS Run
4:53, 5:08, 5:16

Lesson learned- Don't chase Jason D on the first run.
Chris Biles
on Thursday, June 14, 2012 at 11:51 am
Recovery
Yoga for almost an hour post run and an afternoon nap.
ammulder
on Thursday, June 14, 2012 at 02:32 pm
Today's Run
3x1200 w/2:00 rest
With Sean and Sarah in the double jogger: 4:33, 4:27, 4:30
david
on Thursday, June 14, 2012 at 02:35 pm
mainsite wod
whoa...the mainsite has a sprint tri for the wod!..is that a first?
Brad Williams
on Thursday, June 14, 2012 at 03:48 pm
6/14/12 WOD
Full Rest today. Mobility this morning and some after school. For recovery: after swims it is usually foam roller and some stretching. After bikes/runs cold water soak then stretching. After S&C; stretch. Foam Roller Lacrosse Ball, usually do later in day. S&C tomorrow or maybe swim in the AM, then rev. after school. Lifetime Fitness Alpha Comp. Saturday and Ann Arbor 5k Sunday. Busy weekend.
Enoch Pitzer
on Thursday, June 14, 2012 at 04:34 pm
Main site
Todays main site WOD is sick... Just my thoughts!:)))
JRS
on Thursday, June 14, 2012 at 05:35 pm
SS Run
3 x 1200m (on treadmill)
7:20/7:25/7:27
*Long Intervals are obviously a weakness of mine but I gotta work em*
Zac
on Thursday, June 14, 2012 at 09:14 pm
Re: Jason D.
Hey, I'm curious about what type of racing you do? You and I have similar times on our runs. I was wondering if you have had much success on long runs?
Jason Dickenson
on Friday, June 15, 2012 at 02:40 pm
Re: Jason D
Zac, I have always liked distance over speed. Although I've definately improved my speed this year. I have done a few half marathons (1:33:39 PR), 2 marathons (3:39 PR). I also love triathlons. I've done sprint, olympic, half-iron, and even did my first full ironman last month. I'm planning now to do a 50 mile trail run and then a 100 mile trail run. What races do you do?
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