W.O.D.: F Long Intervals Day 1 Week 3


What do you think of the 2012 Reebok CrossFit Games workouts?

Post thoughts to comments.


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

Single-Sport (SS)

"Lactate Shuttle"

Choose ONE of the following sports:

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

Bike (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

C2 Row (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Ruck (THU): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on using 40# ruck or vest; cover as much distance as possible; this is not a ruck-run

Post sport and distances to comments. Each set should be as close to max effort as possible.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN OR TT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on OR 1000m TT

Bike (FRI): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (SAT OR Tempo): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on OR 8M Tempo @ 85% of 10k TT pace

Post sport and distances/times to comments.

Doug Katona discusses strategy for the Camp Pendleton "Tri" at the 2012 Reebok CrossFit Games

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Comments (26)

on Wednesday, July 11, 2012 at 06:35 pm
What should the pace be? Threshold?
Jason Dickenson
on Wednesday, July 11, 2012 at 06:39 pm
Pace question
What kind of pace are we supposed to do for the lactate shuttle?
on Wednesday, July 11, 2012 at 07:54 pm
As a former endurance athlete who turned to CrossFit after fulfilling my eligibility, I am torn about this years programming.

A part of me is glad to see they included three common types of endurance events in deciding the "fittest man/woman in the world". I think all of us have been questioning the validity of the claim without truly testing their outright aerobic capacity but a true test of endurance.

On the other hand, I am a bit pissed about the fins. I am sick of hearing how grueling the ocean swim is. I don't want to hear about how it is sweltering out there. Blah blah blah.

If you are in the running for the fittest, you should be able to swim without fins in the ocean for only 700m. If you are the fittest, an elevation change of ~500m shouldn't shake you. And the temperature is an uncontrollable that everyone has to face, so if you are the fittest you will still be the fittest, just a bit warmer.

The title "Fittest on Earth" loses it's awesomeness if we are constantly told how hard the stuff is. The awesomeness lies in the unspoken amount of work they are doing. When I see someone snatching 300#, I don't need an announcer, an internet write-up, and constant facebook posts telling me how awesome it was. If you don't get it, you don't matter. On that note though, if you need to tell someone what is great...maybe its not that great?
on Wednesday, July 11, 2012 at 10:11 pm
RE: Pacing
Understanding Pacing: http://tinyurl.com/7mt4wom
on Wednesday, July 11, 2012 at 10:41 pm
RE: Lactate Shuttle Pace
The LT shuttle sets are at maximal effort (meaning you're holding a max effort across each set). Obviously this also relative max effort - of course after the first set you're going to be smoked. Just keep putting out, intensity wise.
on Wednesday, July 11, 2012 at 11:51 pm
I couldn't agree with you more Ben!
on Thursday, July 12, 2012 at 12:38 am
So we arent supposed to run with the ruck on? So it would be a fast walk?
on Thursday, July 12, 2012 at 01:07 am
Re: Torn..
Ben, you need to chill out.

You or I, or any experienced Crossfitter may appreciate the immense effort that is required to complete the tasks, but someone who is watching the games for the first time, or a beginner, may not.

What you do, or do not, need to hear about the performances, is your issue. The coverage and discussion on the Games' site is typically very good.

You're espousing a typically elitist and non-inclusive attitude, that is not something that Crossfit ever tries to promote.
on Thursday, July 12, 2012 at 03:22 am
Re: Lactate Shuttle Done (kilometers)

Split Time Dist Avg Pace

Summary 43:31.0 7.89 5:31

1 10:00.0 1.53 6:33 - warm-up
2 5:00.0 1.20 4:11
3 2:30.0 0.39 6:25
4 6:00.0 1.33 4:30
5 3:00.0 0.46 6:29
6 7:00.0 1.52 4:37
7 10:00.0 1.46 6:52 - cool down
on Thursday, July 12, 2012 at 06:43 am
RE: Torn..
I agree with you with everything but the fins.

I'm SOF and finning is a completely different workout in and of itself. Sure it will make you go faster, but it doesn't mean that you're not putting out just as much, if not more effort while finning. It also offers another challenge to those athletes who have never worn them in their training. They did do that measly ocean swim last year, so I think they're just trying to add one more variable to change it up.
on Thursday, July 12, 2012 at 07:47 am
RE: ruck
You got it, Dane. Most athletes aren't conditioned to be able to run multiple sets at high intensity with an external load as high as 40#.

So it really shouldn't be a run, it's a fast walk that may be fast enough to be somewhat of a shuffle, depending on your pace. The goal is to also learn how to pace so that when in a selection school/course, the athlete has an idea of how to move out fast when tired, etc.
on Thursday, July 12, 2012 at 08:00 am
RE: Torn
MSide, good point on the fins. I know in Stew Smith's books on preparing for SOF, he emphasizes how candidates need to practice swimming with fins due to their impact on the hip flexors, calves, and the difference from regular swimming. So I'm glad to hear it on here from your perspective.

Also, one of our CFE swim coaches, Brian Nabeta, did the 700m swim with fins and said his quads exploded and his calves were tight.

Personally I love the fact that they added the fins! I'm going to save my complete commentary once all of the workouts for the weekend have been announced.
on Thursday, July 12, 2012 at 08:29 am
I'm loving the WODs they've announced so far. They're unique but familiar enough and seem balanced. The medball - hspu WOD looks really cool.

I was disappointed for a moment after seeing the fins, but I accepted it. They had a finless swim last year, so the intention now was probably not to test swim technique. It was more to get them to the aerobic threshold and spread out the field before hopping on the bike. Again, familiar but unique.
on Thursday, July 12, 2012 at 10:11 am
Using fins on the swim adds another stimulus. If people were kicking short vs using their whole leg to kick they definitely would feel the effects in their quods and would make their ankle more extended which can hit other stuff in your calf if you aren't use to it. Many runners kick with a more flexed foot than they would've have with the fins on. Those with limits on ankle mobility/fexibility saw more of an impact. Will be interesting to see the potential impact of it on the other wods this weekend.
Brad Williams
on Thursday, July 12, 2012 at 11:49 am
7/12/12 WOD
Casual group ride this AM. 2:20 hrs. around 42 miles...on my cyclocross bike too.

I think the first two Crossfit Games WODS have been taxing on the athletes. The heat, dehydration, muscle soreness, stress will play a factor into the weekend WODS. You could look at this as a short bike stage race. You need to dose your effort over the course of the weekend and not one particular WOD. The next couple of days will be interesting
on Thursday, July 12, 2012 at 12:22 pm
Lactate Shuttle
avg.pace: 4:01, 4:11, 4:16
hilly course
on Thursday, July 12, 2012 at 12:59 pm
questions on an oly distance
Jumping from doing a couple Sprint Xterras into a Olympic distance on road..its in about 5 weeks and I do well w CFE and was wondering if I will be able to hang. I am thinking Xterras are way more difficult but don't know how it will compare to a jump to on Olympic. Should I need to add anything in prior to the race week preparation. Anything in particular I should stock up on the week of? Thanks!
Luke S
on Thursday, July 12, 2012 at 01:22 pm
Lactate Shuttle
Pace should be around 5 minute miling for these efforts. Certainly no more than 6 minute miling. 7 minute miling is recovery run pace, you're wasting your time if you're doing intervals at this pace.
on Thursday, July 12, 2012 at 01:24 pm
Mixed emotions about the first event at the games. I'm a bit of a traditionalist when it comes to tri distances and prefer a bike that's longer than the run, but sometimes the course dictates that. Unknown and unknowable. The issue of fins isn't a big deal, and I liked the SS bike, but did their programming really prepare them for doing a tri? How many people following mainsite only would've been able to do that? How many people following their affiliates programming would've been prepared for to do a sprint triathlon? Sure, most of them finished, but how trashed were they? Swimming is as technique driven as being able to do a snatch. And we saw in the Open Games that there were some pretty awful snatches during the ladder workout. And it takes more than a day and a half to get set up on a bike. I bet there were some achy knees and hips from so-so fittings. As for the running and running form, I'm guessing many have never run that far, in that heat, or on similar terrain. This is the best of the best, cream of the crop. It's great that no one was seriously hurt, but it showed me you need sport specific training to be able to do a tri successfully. Say, maybe a couple s/b/r workouts each a week.

I gather CFE will see a boost in interest from this years Games.

No comment yet on the rest of the events, but I'm looking forward to following along while at work.
on Thursday, July 12, 2012 at 02:03 pm
Did yesterdays WOD today.
PC 3RM: 245
11 Rounds Rx'd
on Thursday, July 12, 2012 at 02:25 pm
Make Up Day
Did a modified version of Monday's workout. No bands or chains so did 8 rounds of DL @ 300#x3, 20 total dead hang pulls up between sets.

Also did Tuesday's C2 Row, avg split of 21 sec.
on Thursday, July 12, 2012 at 05:06 pm
on Thursday, July 12, 2012 at 07:15 pm
Lactate Shuttle
Run Distances: 1.17km, 1.36km, 1.48km
Total: 4.01km
Chris Biles
on Thursday, July 12, 2012 at 07:38 pm
SS Row
1371m, 1558m, 1801m
on Thursday, July 12, 2012 at 11:07 pm
Does anyone have any comments or results on the WOD for today besides the 2-3 people that have posted there weight and rounds?
ME-PC-205# 2-2-2 PR
Post your comments there.
Here's mine if anyone gives a shit.
I love the fact that they threw in the tri, no matter how long it was. CrossFit is DYNAMIC, be ready for anything. All the big boys didn't really place in the top five until the obstacle course. After that, Froning, 5th place. It has just begun. He will win again. He is a FREAK!!! I would love to see the "met-con bunny" win but he won't. He is weak. Less miles, more CrossFit, right? Run, bike, swim, dont incorporate Crossfit? BAD IDEA!!

I'm an ass, I admit it. That's my 2 cents if it's even worth that much. There is a need for every type of athlete, embrace yours. Whether it's a sniper scout, or a heavy gunner. We all need each other. I'm a loser, goodnight.
on Sunday, August 19, 2012 at 06:10 am
Covered 2.72 miles
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