W.O.D.: E Long Intervals Day 1 Week 12

STRENGTH WOD:

DE: Bench Press 8 sets of 3 reps @ 50% of 1RM + accommodating resistance on 1:00

Post loads and resistance to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

Five rounds, each for time, of:

Backwards Sled Drag 100m, 90/45 pounds

15 Burpees

Rest 60 seconds between rounds.

Post time for each round 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): 2 x (100m/y + 200m/y + 300m/y)

Bike (TUE): 2 x (1/2M + 1M + 2M)

Run (TUE): 2 x (600m + 800m + 1000m)

C2 Row (TUE): 2 x (750m + 1000m + 1200m)

*Ruck (TUE): In Boots/Utes 2 x (Sprint 800m no ruck, rest 3:00, ruck 1M with 45# ruck/vest), rest 5:00 between sets

Swim/Bike/Run/Row: Work:Rest of 1:1. Rest exactly as long as it takes to perform each distance.

For example, run 600m in 2:15, rest 2:15, run 800m in 3:05, rest 3:05, run 1000m in 4:30, rest 4:30, then start set two.

*Ruck: Rest 5:00 after performing 1M ruck and then begin set 2.

Post sport and times to comments. Goal is to hold consistent splits across both sets.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 2 x (100m/y + 200m/y + 300m/y)

Bike (WED): 2 x (1/2M + 1M + 2M)

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

*Bike/Swim: Work:Rest of 1:1. Rest exactly as long as it takes to perform each distance. Goal is to hold consistent splits across both sets.

Post sport and times to comments.


CrossFit Endurance Seminar, CrossFit Munich, Munich, Germany

CrossFit Endurance Seminar, CrossFit The Den, Medford, OR


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Comments (29)

Dean Limb
on Sunday, June 17, 2012 at 06:36 pm
Awesome Seminar
Nuno put on a brilliant seminar at CrossFit The Den. I cant express how much the seminar has changed since the first time I attended back in Aug 10'. The coaching and the program design lectures were GREAT and I was amazed with the SMR lecture with Travis and Nuno as well. Thanks again and my crew at CrossFit Klamath will definitely be doing some homework!
Geoff
on Sunday, June 17, 2012 at 07:26 pm
Subs for sleds
I am struggling to come up with subs for sleds... I live in Hong Kong and there aren't a lot of space where I can drag a sled on (let alone storing one).

Tried looking at the main site and the journal for how to sub for sleds, no luck.

Can anyone help?
Linda
on Monday, June 18, 2012 at 01:28 am
Re: Subs for sleds
Geoff,
How about a parachute run?
Can you pull anything else like strongman do? (Cars, garbage bins, kids on skateboards, full shopping carts with stuck wheels?)
Dan
on Monday, June 18, 2012 at 01:32 am
Substitute
What is a substitute for the backward sled drag?
Sarah
on Monday, June 18, 2012 at 05:49 am
Sub for Sled?
I'm having a problem getting/using a sled as well. Can a weighted back pack be used instead?
JenJ
on Monday, June 18, 2012 at 06:06 am
sled
Drag a tire, drag a backpack filled with weights, bricks, books, etc; drag a heavy object - cinder blocks, wheel barrel sans wheel/handles, pallet with weights on it, etc.
Eugene McDougall
on Monday, June 18, 2012 at 06:24 am
Slud Sub
Another possibility for sled sub would be using a band with a partner. Never tried it backward, but it seems like it should still work and it would still allow you to lean into the movement differently than a weighted vest/pack.
Nate
on Monday, June 18, 2012 at 07:04 am
Subsitutions
http://board.crossfit.com/showthread.php?t=72155
Shawn
on Monday, June 18, 2012 at 08:13 am
towel?
I was thinking of trying to put 45# plates on a towel and pull that around backwards.
Jason dickenson
on Monday, June 18, 2012 at 09:30 am
Wod
CFE strength-@ 95# with purple bands

CFE WOD-RX 1:45,1:56,2:06,2:15,1:57
Delfin Neves
on Monday, June 18, 2012 at 10:19 am
Straight 135# for BP. Too lazy to jury rig the bands.

WOD:
No sled, used heavy adjustable bench with dumbell held between seat & backrest.
3:39
3:38
3:20
3:17
3:08
Nicole
on Monday, June 18, 2012 at 10:24 am
Resistance
I am new to CFE ... what does "accomodating resistance on 1:00" mean?
Jodie
on Monday, June 18, 2012 at 10:52 am
Dont understand
1RM + accommodating resistance on 1:00. I really don't understand what this means.
Kaitlin
on Monday, June 18, 2012 at 11:12 am
RE Resistance & Don't understand
Nicole & Jodie-- From the strength & conditioning FAQ and the workout legend
Accommodating Resistance = Use of bands and/ or chains
1RM= 1 rep max
on 1:00 = you have 1:00 to do the reps and rest before the next set. A new set begins when the 1:00 expires.
Alan Pamayo
on Monday, June 18, 2012 at 12:25 pm
S&C WOD
DE Bench Press 8x3 @115 lbs + 1" bands ... went light due to AC joint flare up recently

WOD as RX'd:
2:56
2:47
2:42
2:37
2:32
Markus
on Monday, June 18, 2012 at 12:35 pm
Munich Seminar
I really liked the seminar. Doug did a great job teaching us running mechanics, including pose drills and SRM techniques and giving us valuable information about nutrition and programming. Can't wait to put to practice what I've learned this weekend. Thumbs up, thank you.
Chris Biles
on Monday, June 18, 2012 at 01:03 pm
WOD
Bench- 115# with 1/2 inch band.

S&C- 1:52, 2:06, 2:28, 2:37, 2:34 Rx'd
Christie
on Monday, June 18, 2012 at 03:35 pm
Endurance Seminar
I had the privilege of attending the Endurance Seminar in Medford, OR over the weekend. Nuno delivered the material in way that was both fun and informative. Running drills were excellent! Video run review assisted me in pinpointing areas to improve as well as how to pick up on coaching points for clients. Both Nuno and Travis did an amazing job answering questions and helping us apply what we learned. I highly recommend taking one of these seminars!
Brad Williams
on Monday, June 18, 2012 at 03:53 pm
6/18/12 WOD
Felt good today even after weekend of racing. Interval swim this morning. #1- 1:55,4:10,6:13.
#2- 2 min., 4:10, 6:14. Got in 2100 meters after warm-up/cool-down. Strength & conditioning after school. 100 lbs. for bench and did "Cindy" for 10 sets which was the Gymnastics WOD for yesterday- 6:57 minutes. Felt good about training today. May do the 2x 2mile run tomorrow AM to work my pacing.
Jason dickenson
on Monday, June 18, 2012 at 04:25 pm
3S swim
1:41,3:38,5:42
1:42,3:41,5:41
Rick
on Monday, June 18, 2012 at 05:37 pm
Swim?
New to CFE. For the swim wod, is the next set y/m added to the previous set?
ex. 100y then 300y then 600y for two rounds?
Jake Fisher
on Monday, June 18, 2012 at 05:49 pm
Taper Week // Daily Results
I plan to race XTERRA Pipestem Creek this Saturday in Jamestown, ND; so I've entered a "taper week" which I'll be following the CFE 3S taper w/ some adjustments... Follow along, kids ;)

70% 3-Rep Max Back Squats 5x3
warm-up: 95(8)-115(6)-125(4)
working sets: (5x3) 135-145-155-165-165, deep & felt great

My "Monster" is starting to get healthy again, so I didn't want to taper away from a WOD today. Instead, I did something that was gymnastics/body weight based and scaled the WOD so I could get it done in under 3:00

3 RFT of:
6 Burpees, hit target 3" above reach
6 Toes-2-Bar
6 Pullups
= 1:50 ... Felt like an 800 sprint!
Chad Brinkley
on Monday, June 18, 2012 at 06:02 pm
Run WOD
I did the 3 Sport RUN WOD this afternoon: 800 Warm Up + Drills, 3x800 with 3:00 Rest (Times were 3:00, 2:59, 2:59), 1600 Cool Down + Mobility.

I did the local S&C WOD this morning:
Strength: Push Press 3x1 (135, 135, 145 Fail), Push Jerk 4x1 (135 x 4), Split Jerk 5x1 (135 x 5).

Conditioning: 15 MIn AMRAP of 15 Stick Jumps @24", 10 Push Press @115, 5 Burpee Pull Ups. 4 Rounds + 15 Stick Jumps + 7 Push Press RX.
Kaitlin
on Monday, June 18, 2012 at 06:30 pm
RE: Swim
Rick-- No you do not add the distances.
Each round consists of:
Swim 100 m/y rest the time it took to swim it
Swim 200 m/y rest the time it took to swim it
Swim 300 m/y rest the time it took to swim it
When that rest period is complete go right into round 2.
tony
on Monday, June 18, 2012 at 07:03 pm
S&C WoD
DE Bench Press 8x3 @ 115# on 1:00

WoD as RX'd = 20:10 time work time for 5 rounds; don't know each round time

BIG thanks to my wife for giving me that sled for Christmas!!
JRS
on Monday, June 18, 2012 at 07:51 pm
Today hurt a little:
Strength WOD:
Bench Press: 8 x 3 @140lbs + 1 15lbs KB hanging off each end of bar on the min then
5rds
100m 100lbs sled drag (16.7m shuttles due to lack of room)
15 burpees
1min rest btwn rds
2:47/3:16/3:20/2:58/3:30
*didn't help that people kept getting in my way as I'm working it out...can't wait when I have my own CF box instead of training at a globo
Delfin Neves
on Tuesday, June 19, 2012 at 06:38 am
Breastroke. Cut the rest times for the 200 & 300 intervals roughly in half since breast is so slow, I felt fully recovered.
Front crawl is not effective for my body due to buoyancy issues. I can't sustain the strong kick required long enough to counter my dense, lean legs. I can't take advantage of any glide efficiencies because I need to keep my body moving very quickly in an attempt to compensate for my legs. In short it's sprint or sink.

BS in 25y pool.
100y 3 mins 52 secs Rest 3 mins 52 secs
200y 8 mins 8 secs Rest 4 mins 4 secs
300y 11 mins 22 secs Rest 5 mins 31 secs

100y 3 mins 10 secs Rest 3 mins 10 secs
200y 7 mins 22 secs
Bagged out early due to discomfort in my groin.
ManfredM
on Tuesday, June 19, 2012 at 07:28 am
S&C WOD
DE Bench Press w/ bands: 135#

S&C: Subbed 45lb backpack for sled and dragged 2 times across gym floor to approximate 100m.
1:56, 2:00, 2:03, 2:07, 2:12.
Becky Clark
on Tuesday, June 19, 2012 at 07:44 pm
Nuno and Travis were excellent leaders this weekend. Thank you so much for giving your time and helping us all.
Comments are closed for this post.