W.O.D.: F L-INT Day 1 Week 6

Monday, July 30, 2012 • EnduranceF L-INT


DE: Box Squat 12 sets of 2 reps @ 55% of 1RM on 1:00

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


As many rounds as possible in 12:00 of:

Row 250m

12 Burpees

15 Pull ups

Sub for row is 200m run. Post rounds to comments.


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 100m TT, rest 2:00

Bike (TUE): 6 x 2M TT, spin/rest 4:00

Run (TUE): 3 x 1M TT, rest 4:00

C2 Row (TUE): 3 x 1500m TT, rest 4:00

Ruck (TUE): 3 x 1M TT with 45# ruck/vest, rest 4:00

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): With 10lbs vest/weight or drag, 3 x (50m/y + 100m/y + 200m/y)

Bike (WED): With 30lbs vest, 3 x (1/2M + 1M + 2M)

Note: For swim/bike, rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Run (TUE): 10 x 100m, rest 0:45, hold splits within 2-3 seconds

Post sport and times to comments.

"Headed to the Olympics: Erin Cafaro", CrossFit Journal preview video [wmv] [mov]



CrossFit Endurance Seminar, CrossFit Virtuosity, Brooklyn, NY

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Comments (28)

Jay D
on Sunday, July 29, 2012 at 08:46 pm
CFE Virtuosity
Great learning experience and just overall fun weekend. Honestly, a new found respect for the endurance community or rather the crossfit endurance community. For I hate training lsd, and why I don't go long. It's boring, but "relearning" a Time Trial is just that and Time Trial. Alls balls, no quit, leave everything out there approuch to a "longer run" and never had that mentality, really past a mile.

Thank you!
on Monday, July 30, 2012 at 08:46 am
Thank you
I'm stronger, faster, and can go for longer thanks to you, CrossFit Endurance. Can't wait to read the book for nutrition advice. Thanks again.
Josh M
on Monday, July 30, 2012 at 09:53 am
3 rounds. no kipping. Dead hand pull ups. warm up for 1 mile first, cool down with 1 mile EZ run.
Alan Pamayo
on Monday, July 30, 2012 at 09:54 am
DE Back Squat 12x2 @135 lbs on 10" Box

WOD RX'd: 3 Rounds + 14 Pull Up
on Monday, July 30, 2012 at 10:12 am
Today WOD
Hi, whit a IF13h


b)Crossfit Warmup

c) DE (1Power Clean+2Front Squat Deep) each minute for 12min.

d) WOD AMRAP in 12minutes
Down and Up Stairs_>62 steps
12 Burpees
6 Pullups strics
total 5rounds
on Monday, July 30, 2012 at 10:23 am
biking and swimming with a vest?
Jason Dickenson
on Monday, July 30, 2012 at 11:49 am
Strength and WOD
Strength-12x2 box squats on 1:00 at 115#

Wod-RX-4 rounds + 53 meter row
on Monday, July 30, 2012 at 11:50 am
swim wod
I don't have a weight vest/belt I could take in the pool.

Would the drag of a baggy t-shirt provide the right type of stimulus?
Chad Brinkley
on Monday, July 30, 2012 at 12:00 pm
3 Fuel and WOD Questions
I watched the video on using 3 Fuel and still have some questions. I would like to try using 3 Fuel for an Ironman Event. For a 70.3 Race I will need to take in roughly 1200 calories during the race. If I recall correctly, the recommended dose of 3 Fuel provides 240 calories in one bottle of water. Has anyone tried increasing the calroie density by adding additional scoops of 3 fuel to the same amount of water? If so, how well did it work out? Any GI issues? Ideally, I would like to carry all my liquid nutrition for the bike leg in one 24 ounce water bottle.

SWIM WOD: Any recommendations for how to swim with weight?
on Monday, July 30, 2012 at 12:59 pm
swim w/ weight
Go with a baggy Tshirt or shorts with pockets to catch/hold the water. Anything to add drag or resistance.
Pablo Medina
on Monday, July 30, 2012 at 02:15 pm
3 rounds + 3 pullups
Vic Z
on Monday, July 30, 2012 at 02:26 pm
wod / ruck run
box sqt 12x2 @ 235
wod: 5 rds
ruck run: mile 1 10:00min rest 4 min
mile 2 10:09min rest 5 min
mile 3 10:23min
Brad Williams
on Monday, July 30, 2012 at 03:54 pm
7/30/12 WOD
Interval swim this morning. Didn't have a t-shirt or any for resistance. #1- 53,1:55,4:03.
#2- 51,1:52,4:01. #3- 50,1:52,4:00. Really pleased with negative splits through swim.

Strength & Conditioning this afternoon. 105lbs., 12 inch Box for Box Squats. Circuit- 3 sets + 250m Row + 4 Burpees. Tough WODS today.
on Monday, July 30, 2012 at 04:28 pm
7/30/12 wod
12 sets of 2 reps @ 55% of 1 rm. 165

Wod;; 4 rounds total. Subbed in .6 of a 400m on elliptical at level 15/20. Took a little longer than I would have run 200m. Shins sore from walking with vest. Getting ready to hike in Europe.
on Monday, July 30, 2012 at 04:36 pm
3S Swim
3 x (50m, 100m, 200m) with big t-shirt
~ 0:45, 1:48, 3:50 within 2-3s
on Monday, July 30, 2012 at 04:48 pm
WOD Results
SWOD with 135# on 11" box

S&C: 3 rounds + 250m + 11 burpees
on Monday, July 30, 2012 at 05:16 pm
DE box squats at 95lbs.

Wod: 4 rounds + 250 meters, 12 burpees, and 3 pull ups.

SS run: 5.54/ 5.46/ 5.44
Chad Brinkley
on Monday, July 30, 2012 at 05:39 pm
I did the 3 Sport run from last week this afternoon: Heavy Tosh: 3 Rounds of 200, 400, 600 with 1:1 work:rest with 20 LB Weight Vest. Times were 52, 1:57, 2:51, 52, 1:54, 2:52, 54, 1:57, 2:53 RX.

This morning, I did the local S&C WOD at my box:
Strength: 5x3 Back Squat (135, 155, 175, 185, 195), 5x3 Push Press (95, 105, 115, 125, 135)

Conditioning: 3 Rounds of - 50 Air Squats, 40 Push Press @65, 30 Double Unders, 20 Ring Dips (17:35 RX).
on Monday, July 30, 2012 at 05:40 pm
30 JUL 12
SS Run 6.34, 6.34, 6.53
on Monday, July 30, 2012 at 06:14 pm
Race/WOD Results
Yesterday - Tour de Kirkwood (MO) sprint triathlon: 1:22:15 (127/400, 6/16 m50-54; and I beat an 18 year old from my box by 3 seconds :))

First race trained for and run on 3Fuel. First race since attending a CFE seminar in June. I'm not sure what made the difference but I PR'd every element by 3 or more minutes and finished with gas in the tank.

Used todays wod for recovery.
12x2 @130
s&c: 4 rds + 12 burpees
on Monday, July 30, 2012 at 06:25 pm
WoD result
Back Squats @ 135#

WoD: 3 Rounds (scaled pull-ups on Gravitron)
on Monday, July 30, 2012 at 07:50 pm
Strength / S&C
Box squat (10" box): 12x2@220lbs 
AMRAP in 12min of:
200m run 
12 burpees
15 pullups 
4rds, 128m
Good to be back on the grind.
on Monday, July 30, 2012 at 09:24 pm
S/S Run
on Tuesday, July 31, 2012 at 02:39 am
Chad's question
I have the same question/concern about if it can be mixed at a higher density to reduce weight and bottle load. Moving my lead butt in a triathlon or 100 mile cycling event is enough. Also, after mixed, what's the shelf life? I will be on the bike for 5-6 hours in a full tri, but nutrition will be on the bike at least an hour before the swim start. It's going to be hot, so will it stay good for that long?
Jake Fisher
on Tuesday, July 31, 2012 at 05:54 am
Daily Results (Monday)
Couldn't do the Box Squats yesterday as CFL was doing Front Squat (ME) -- I was given a stern talking too about using equipment & "being in the way" following my own programming ... So I will move the Box Squats to today (Tues).

WOD = 5 Rounds +250m Row Rx'd
>> +250m Row, 4 rounds of unbroken burpees & pullups; 5th round went to crap on pullups.
on Tuesday, July 31, 2012 at 08:48 am
RE: 3Fuel
Chad StacyF-- Depends on how much water is in it but you will need to shake it up if it sits for more than 3-5 min. Same as with any other powder.
on Tuesday, July 31, 2012 at 12:01 pm
Monday WOD on Tuesday
DE: @ 155#

S&C: 4 rounds even (time ran out on way back to rower). There was some distance between the C2 and the pull up bar so I did burpee broad jumps to get there. Seemed like a good idea. ;-/
on Tuesday, July 31, 2012 at 12:19 pm
Strength as Rx'd & 95#
S&C: 3 rounds and the run.
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