W.O.D.: F Long Intervals Day 2 Week 3


DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 1:00

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


Five rounds of:

Run 200m

12 Burpees

15 Toes-to-Bar

Rest 1:00 between rounds

Post working time (don't include rest) to comments.


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

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.

Chris and Kristin Hubbard after finishing IM Austria

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Comments (19)

on Thursday, July 12, 2012 at 08:08 pm
lactate shuttle
what is meant by lactate shuttle?
on Thursday, July 12, 2012 at 10:08 pm
S/S Run
5 min - 1300m
- felt good
- good, manageable pace.

6 min - just shy of 1600m
- felt difficult the entire 6 min
- Surprised on distance.

7 min - 1800m
- first half, felt good
- second half, sucking wind
Chris Hubbard
on Thursday, July 12, 2012 at 10:13 pm
IM Austria
Thanks for posting our pick CFE team. Wanted to thank you guys again for this wonderful training resource.
Kristin and I trained strictly CFE for our first Ironman. We are both in the military and didn't have the time to train long hours per week. We are proof that you can complete an Ironman (in the heat, with a smile on your face, and injury free) on 6-8 hours of intense training per week.
We also attended multiple CFE seminars (run and bike) leading up to the race. These improved our technique/efficiency and taught us some helpful mobility exercises. The last thing we focused on was our nutrition with a zone/paleo combo that worked well for us.
We trained half as many hours per week as every else on the course, recovered amazingly, feel/look better than we ever have, and completed a life goal in the process. When I tell friends about our training program they initially can't believe the low hours per week, but then soon ask "exactly what is that program you were using again?" CFE - it works!
Also doesn't hurt to have my beautiful wife as a training partner and #1 supporter.
Thanks to the entire CFE team - keep up the good work.
jason Tebedo
on Friday, July 13, 2012 at 01:45 am
Lactate Shuttle
The term lactate shuttle refers to a process in which you push your body to lactate threshold (basically the point in which you breathing becomes extremely labored) and then you allow time to recover (allow your body to remove lactate from the blood). Lactate is the bi-product of anaerobic exercise and is the cause of that "deep burn" you get in your legs when your on your 50th set of air squats.
on Friday, July 13, 2012 at 06:45 am
strength & s&c
Strength: DE @ 65%
170X2 12 rounds on the 1:00
Think my max has gone up that felt too light
5 mins rest
S&C as RXd
14:48 Without rest included
WOW to that WOD!!
Chris Biles
on Friday, July 13, 2012 at 09:45 am
Strength- 205#

S&C- 13:23 Rx'd
alfonzo mayora
on Friday, July 13, 2012 at 10:53 am
16:10 Rxd

Thanks for explaining the term Tebedo. Basically just go all out!
on Friday, July 13, 2012 at 11:22 am
Starting CFE is Humbling
Strength: Rx'd (115#)
S&C: Scaled to 3 rounds (because CFE is kicking my tail): 14:25

[humbly bows to zman and exists the forum]
on Friday, July 13, 2012 at 12:41 pm
cfe test
Tomorrow is my test day for following CFE for triathlon training. I'm competing in the oly distance Minneapolis triathlon, my 3rd time in this event. I'm anticipating an improved overall time, particularly on the run. I'll report back tomorrow or after when I have actual results. Thanks in advance to the CFE team for the time & effort spent on putting this resource together.
Chad Brinkley
on Friday, July 13, 2012 at 01:59 pm
Three Sport Swim
First off, Congratulations to Chris and Kristen on your awesome Ironman finish!

7/12: Still on vacation. Still no Bike Access. I did the three sport Swim WOD, but had to use a small hotel pool while dodging kids and families in the water. Unknown and unknowable right... I kept the fastest pace I could given conditions. 12:00 Warm Up, 5:00 On, 2:30 Off, 6:00 On, 3:00 Off, 7:00 On, 4:00 Cool Down.

In the morning, I did the S&C WOD at Crossfit Inception. 25 KB swings @55, 25 Pull Ups, 25 KB Swings @55, 25 Broad Jumps, 25 KB Swings @55, 25 Burpees, 25 KB Swings @55, 25 Wall Walks. Time was 19:38. Wall Walks Suck.

7/13: Crossfit Inception programmed the 2012 Master's Chipper WOD for today. 10 deadlift @275, 20 pullups, 30 box jumps @24″, 40 kb swings @55, 50 double unders, 40 kb swings @55, 30 box jumps @24″, 20 pull ups, 10 deadlift @275. 20:28 RX. Last set of deadlifts were rough.

Crossfit Games: I think it is incredible that they included a Triathlon and an obstacle course as part of the games this year. I think it is a great nod to the numerous endurance athletes who train with Crossfit Endurance as well as the numerous military/law enforcement athletes for whom the obstacle course is a necessity. Awesome programming IMHO!
Brad Williams
on Friday, July 13, 2012 at 02:47 pm
7/13/13 WOD
Did the Swim Time Trial today because I'm riding tomorrow and running Sat. 21:49 min for the 1000m which is pretty good for me. No S&C today.

Today I was diagnosed with Exercise Induced Asthma. So now I kinda have an answer why my training/racing has been bad the past season and a half. Do any of you have this? And if so, when do you take your puffs, do you feel the difference right away, and has your asthma subsided at all. Any info. will be great thanks.
on Friday, July 13, 2012 at 04:02 pm
WOD Results
SWOD: 12x2 at 205 on the minute. Felt great, went a$$ to grass.

S&C: 14:39 not including rest. Happy with my results.
on Friday, July 13, 2012 at 05:43 pm
110 Kg for the squats

15:42 not including rest. Did the last two rounds as knees to elbow.
on Friday, July 13, 2012 at 06:16 pm
Strength + S&C
Back Squat: rx'd @240lbs

Alan Pamayo
on Friday, July 13, 2012 at 07:17 pm
Run (Lactate Shuttle)
5 Min: .64 miles
6 Min: .87 miles
7 Min: 1.0 miles

Paces: 7:48, 6:53, 7:00 MIN/MILE
First interval hurt my lungs ... probably the altitude. That feeling gradually reduced.
on Friday, July 13, 2012 at 09:03 pm
Work time = 17:34 (the run was about 250m & I scaled the T2B to Knees to chest)

Forgot to do the back squat strength 12x2 workout
on Friday, July 13, 2012 at 11:24 pm
RE: Chad
Couldn't agree more, Chad. It's been interesting to watch. It definitely owned a lot of the field.

I think it'll be interesting to see how some of the favorites will rebound from a rough weekend start.
on Saturday, July 14, 2012 at 02:16 pm
Run 5, 6, 7 mins: maintained 7:00 min pace on all three.
on Saturday, August 04, 2012 at 01:43 am
Late Report
SWOD: 12 x 2 @ 205# - Good dynamic effort.

WOD: 16:50 (As Prescribed - Rest Times Included) - B/c the pullup bar is so close to the wall, I am unable to do any kip and have to bring myself to a complete stop on each rep - very time consuming and each rep was a dead hang effort. I could easily shave off 1.5-2 minutes if able to do them unbroken.

Splits: 2:12 / 2:15 / 2:25 / 2:57 / 3:04
Comments are closed for this post.