W.O.D.: G SI-INT Day 1 Week 1

Monday, September 03, 2012 • Endurance • A Cycle, SI, Short Interval

STRENGTH:

DE: Bench Press 7x3 @ 60% 1RM

CFE STRENGTH & CONDITIONING WOD:

As Many Reps As Possible in 10:00 of:

Run 800m

150 - Double Unders

Max Reps Box Jumps (24"/20")

(Score is # of Box Jumps)

Post score to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 10-20 x 50m on 1 min

Bike (TUE): 10-15 x 1/4M on 1 min

Run (TUE): 6-12 x 200m w/ 2 min rest

Row (TUE): 6-12 x 200m w/ 2 min rest

Ruck (TUE): 6-12 x 200m @ 35# Ruck/Boots/Utes rest 2 min

Post sport and distances to comments. Maintain consistently difficult efforts across all sets.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10-20 x 50m on 1 min

Bike (WED): 10-15 x 1/4M on 1 min

Run (TUE): 6-12 x 200m w/ 2 min rest

Post sport and distances to comments. Maintain consistently difficult efforts across all sets.

CrossFit Endurance Seminar, CrossFit Verve, Denver Colorado


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Comments (41)

Josh M
on Sunday, September 02, 2012 at 06:36 pm
Taper
I am doing the 3S taper for a race on saturday. On Sat it simply said "run am" and tuesday it says "swim."
should these workouts be the run and swim workout from the website or is it an easy effort?
Thank you
Pablo Medina
on Sunday, September 02, 2012 at 07:33 pm
About cycles
Hi:
I don't understand the A,B,..., F cycles is all about. Can anyone help me a little bit?

Thanks.
Kaitlin
on Sunday, September 02, 2012 at 07:57 pm
RE: About Cycles
Pablo-- From the FAQ "The letter of the cycle signifies each different cycle. Some are 8 weeks, some are 12 weeks, some are a different number of weeks.

The cycles are for if an athlete or a coach wants to plan out X number of weeks prior to a race or event they can use one of the cycles. Some want to have X number of weeks prior to a race planned out and not want to wait for the wods to post each day. This will allow the athlete to plan their week ahead of time.The athlete or coach can use one of the cycles or a combination of the cycles to have their training planned out beforehand. The cycles do not build upon each other.
Nate
on Sunday, September 02, 2012 at 08:38 pm
Endurance Cert
The Cert this weekend at Verve was a blast! I'd recommend it to any and all athletes, regardless of endurance background (or lack thereof). Doug, Ayo, and Fernando were awesome. Thanks guys!!
McGrath
on Sunday, September 02, 2012 at 09:21 pm
3hrs+
Is there a reason why it doesn't say anything about "3hrs before or after..." Are these workouts supposed to be executed consecutively?
Mark
on Sunday, September 02, 2012 at 11:01 pm
Strength and Con WOD
Strength - 143#
S&C WOD - 72 box jumps.
Completed 800m run on treadmill
Maria
on Monday, September 03, 2012 at 03:16 am
Question Two :)
I've entered a couple of adventure-type races, involving running and biking primarily (at this stage paddling isn't a priority for me. Hoping my CF will carry me through these minor stages). My goals are to complete (as close as possible to winning time!) and enjoy (b/c they're team events, I'd like to think we may be competitive but that depends on other team members!). So, I'm following 3S, completing CFE WODs when there is a run or a bike WOD programmed ('usually' T & Sun runs; W & Sat bike). I CF at a local box usually M,T,W,F,Sat). Good idea? Poor idea? Better idea would be... ?
Ben Griffith
on Monday, September 03, 2012 at 05:58 am
Reload Week?
Hi,
I have been following the CFE wods for about a year now. For the last 12 weeks I have followed the one-sport RX without missing any days, so for 12 weeks I have not had any true "rest" days where I neither biked nor did a WOD. Currently, at the beginning of my 13th week, I don't feel extremely fatigued--I feel great.

I have seen some mentions of a rest/reload week where you take off an entire week every 12-16 weeks. Is this something you recommend?
Katie Haase
on Monday, September 03, 2012 at 05:59 am
Yayyyy!! Nice photo!! ;)
Pablo Medina
on Monday, September 03, 2012 at 06:08 am
Re: About Cycles
Kaitlin:

Thanks for the explanation about cycles. Despite I've been following this site during the last 3 months, sometimes I don't find the answers (so thank you again for the explanation)
Brad Williams
on Monday, September 03, 2012 at 06:26 am
9/3/12 WOD
Interval swim to start. 20 x 50m on 1:20- 50-52 seconds each. Relly started to feel this around the 12 the interval. It was a solid set.

Strength & conditioning after because I wanted to relax the rest of the day with baseball on and starting back to school tomorrow.
Bench Press 125lbs. 10 Min. AMRAP-Subbed 150 Tuck Jumps and finished with 7 Box Jumps.

That was a toughy. Glad it is over with.
Kaitlin
on Monday, September 03, 2012 at 07:36 am
RE:3+hours
McGrath--
The wods should never be done back to back. They will not be at the intended intensity. Your body needs time to recover to do the 2nd wod at the prescribed intensity level.
Kaitlin
on Monday, September 03, 2012 at 07:46 am
RE:Reload Week
Ben-- The athlete schedules full rest days when needed based on daily energy levels, performance on wods, nutrition/sleep are impacting factors as well.
Using CF/CFE oxidative pathway is not severely damaged so a reload week may not be necessary. Use the recovery wod each day following a race until you feel normal again. This should be done following TT wods as well.
Kaitlin
on Monday, September 03, 2012 at 07:48 am
Re: About Cycles
Pablo--
Glad to help.
Kyle T
on Monday, September 03, 2012 at 07:49 am
S&C
Wendler Squat Week 3
170x5, 195x3, 220x5

WOD: 44 box jumps
Tyler
on Monday, September 03, 2012 at 08:35 am
WODs
39 box jumps
180# Bench 7x3
Tmack
on Monday, September 03, 2012 at 08:57 am
WOD
3:04 Run
3:13 150 Double Unders
104 box jumps
Chad Brinkley
on Monday, September 03, 2012 at 09:03 am
Swim WOD
I did the 3 sport swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 20 x 50 on 1:00 (times were 49-52 seconds); 200 Cool Down (Freestyle).

S&C at the local Box today:
Conditioning - 10 Squat Cleans @ 115, 20 Chest to Bar Pull Ups, 30 Stick Jumps @ 24", 50 Paralette Push Ups, 30 Stick Jumps @ 24", 20 Chest to Bar Pull Ups, 10 Squat Cleans @ 115. Time was 11:56.

Traveling the rest of the week. I will have to see what is available at the hotel. If possible, I hope to drop into Crossfit San Francisco while I am visiting.
Brian P.
on Monday, September 03, 2012 at 09:08 am
WOD
7x3 155, 155, 155, 155, 155, 155, 155

81x Box Jumps
Josh
on Monday, September 03, 2012 at 09:39 am
e-mail to info@
Hi - I sent an e-mail to the info@crossfitendurance.com address...just a heads up! Thanks!
Rob
on Monday, September 03, 2012 at 09:55 am
What does on 1 minute mean?
What does on 1 minute mean?
Bryan C
on Monday, September 03, 2012 at 11:13 am
It begins!
Alright, I am a long distance runner from HS, college. Got injured so much I gave up running after school. Got really in to CF because of the intensity and lack of potential for shin splints. Now I'mm going to start up with CFE in an effort to combine the two. I'm hoping to run the quad dipsea, so I hope this is a 12 week cycle as that would be timed beautifully. Let's put this CFE to the test!

Today: DE Bench @ 125

Score on S&C: 58 box jumps
Thomas Ravkilde
on Monday, September 03, 2012 at 11:59 am
Re: Question Two :)
@Maria: I'm an adventure racer too, albeit only for about three years. As a New Year resolution I started doing the CFE 3S WODs from the start of 2012.

The way that I do it, is that I do all the S&C, running and bike WODs. Strength WODs are often substituted in some form or other due to lack of equipment. Swim WODs are often substituted with some more AR specific sport, e.g. inliners, hard terrain running/trekking or similar. In weekends I will do the interval WODs if short on time only. Otherwise I do the long tempo/TT WODs and sometimes put on a bit more distance than suggested by CFE. Mostly for building the mental side. Importantly, I also prioritize skill training, like orienteering, during weekend WODs.

5 days pre- and post-race I will rest completely. The often-used 3-day race rest period is insufficient for me, personally, whereas 5 days seem to be optimal.

I am very happy with this schedule and with CFE providing me with the physical WODs so I only have to worry about skills myself. LOVE CFE! :)
Kaitlin
on Monday, September 03, 2012 at 12:36 pm
RE: What does on 1 minute mean?
Rob--
On one minute means you have one minute to swim the 50 and rest. You leave on the top of every minute. If a minute is not enough time scale the distance to 25.
J Gorline
on Monday, September 03, 2012 at 02:15 pm
WOD
4 x 155l, 3 x 145 on 60 sec

WOD: 57 box jumps
Pablo
on Monday, September 03, 2012 at 03:19 pm
Results
36 jumps (1000 m row instead of 800 m)
Keevin
on Monday, September 03, 2012 at 03:49 pm
First Thank you for Commenting each day....9/3/12 Str. and Conditioning
It is great that so may people comment on their workouts. I workout on my own in my basement and I am able to assess myself before and after my workouts from the different comments posted. Thank you!

Bench: I have not bench in so long I have no idea what my max would be?
But I guessed on 60%.

Started 115 - 6x 3
Finished 135 - 3 x3.

Conditioning:

Box Jumps: 61
tony
on Monday, September 03, 2012 at 04:39 pm
WoD Result
I'm a week behind due to a taper last week before the Rock N Roll Va. Beach half marathon. It was very hot and humid, but I managed to finish in 2:15 despite being a sweaty mess. The best part is that I feel fully recovered today and ready to do a regular workout.

S&C WoD from 8/27/2012
ME Good Mornings (5x3 95-115-125-135-145); 4 RFT (15 KB Swings @ 1.5 Pood, 10 Strict Pull-ups) T=4:38 - scaled pull-ups to bar rows
Bruce D'Andrea
on Monday, September 03, 2012 at 05:29 pm
CF Endurance Labor Day Weekend...
I just attended the above and it was very fun and had a lot of information, skills and drills. I also had fun climbing the Incline Saturday. My two major tasks are to lean, lean, lean, don't be afraid to fall and run barefoot on grass. Thanks a lot to the CF Endurance trainers; Doug, Fernando and Ayo and the rest of the class!
Alan Pamayo
on Monday, September 03, 2012 at 06:13 pm
S&C WOD
DE Bench Press 7x3 on 1:15 @135 lbs

WOD RX'd: 38 Box Jumps (full extension on top of box)
Ish
on Monday, September 03, 2012 at 07:07 pm
S&C
I started back up of CFE last week and I couldn't be happier. Today:

DE Bench PRess 7x3 on 1:00 @180 lbs
WOD Rx: 51 Box Jumps.
JRS
on Tuesday, September 04, 2012 at 03:47 am
Strength + S&C
Strength:
7x3@170lbs emom
S&C:
As rxd-24 box jumps
800m was fast (thank u CFE gurus)
DUs SUCKED!!! (thank u Satan)
Maria
on Tuesday, September 04, 2012 at 01:20 pm
@ Thomas
Thanks for your comment, it was helpful. Reassured me of what I have been doing, and reminded me not to rely on my O skills from pre-children (I ought to throw in some OY events too, I guess).

Kaitlin, I have looked at CFE for a while now, and whilst most of the questions I have I can find answers for, it isn't always easy :) I wondered if a link to the actual cycles somewhere would be helpful to more than just me. For example, I can't find cycle B without trolling back through the monthly archives. When I arrived I thought that if I clicked on the 'E' (or whatever the cycle letter is listed) at the top of the blog post that would take me to a list of all the 'E' posts (and therefore I would find cycle E in one nice place, and know how long it lasted and the WODs involved). Perhaps the cycles *are* listed somewhere and I just haven't found it yet! Enyhoo, just a thought. I do want to thank you for all that you do, and for sharing such a valuable resource :)
Rubens
on Tuesday, September 04, 2012 at 02:23 pm
S&C
Well I don have space to run o treadmill..

A did a sustitution with this

12min of
75 up stairs 10" each step
150 single unders
75 down stairs 10"each step
10 Box Jump 22"
Kaitlin
on Tuesday, September 04, 2012 at 02:51 pm
@Thomas
Maria--
We don't currently have the entire cycle in one place. Looking at different possibilities with having the complete cycle in one place.
D Craig
on Tuesday, September 04, 2012 at 03:24 pm
S&C Wod
DE Bench
145lbs

S&C WOD
9 box jumps...

I have a lot of room to improve
jason
on Tuesday, September 04, 2012 at 07:47 pm
box jumps
does the total workout take 10 minutes. Run, double unders and then remaining time do box jumps?
Will m
on Tuesday, September 04, 2012 at 08:14 pm
245# strength
31 box jumps. Need to work on double unders, took over 5:30.
Jesse
on Tuesday, September 11, 2012 at 08:10 am
Week Behind
This one was a smoker.

111 box jumps.

I doubt my calves will ever recover.
Matt
on Tuesday, September 11, 2012 at 12:42 pm
WOD
7x3 (Shoulder Press - no bench available) 115#

65 box jumps
Adam
on Wednesday, October 24, 2012 at 05:26 am
Run WOD
I am doing my CF gym's strength WODs and following this endurance schedule

6x200m splits
44/41/40/39/38/38
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