W.O.D.: I S-INT Day 1 Week 1

Monday, January 07, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

ME: Chin Up

Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

As Many Reps As Possible In 8:00 Of:

Pull Ups

Post number of reps to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 50m on 1:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace deterioriates

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, 60# Ruck/Boots/Utes, recover 1:00 until form/pace deteriorates

Post sport, times, and number of completed intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 50m on 1:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace

Post sport, times, and number of completed intervals to comments.


CrossFit Endurance Format Change


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (32)

Ethan
on Sunday, January 06, 2013 at 06:36 pm
New format
Interesting idea, but a little more structure would be helpful. If you're not giving a fixed number of repeats or even a range (which I would greatly prefer) perhaps you could suggest an intensity level. For example, I could run 400s at 60% effort all day without much deterioration, but a handful of repeats at 99% of my max would cause a huge drop off in a short period. These scenarios both fit with the RX'd wod, but are totally different workouts.
Jake Fisher
on Sunday, January 06, 2013 at 07:19 pm
RE: Ethan
I think you just solved or answered your own riddle, Ethan.

What would be the point of doing sprint repeats at a jogging pace? Sprint repeats should be at an all-out effort at which the athlete is capable of maintaining for the duration of training they have available.

The determination of the number of repeats and the intensity will also be personally dependent on the athlete's skill level and what their goals are.
Ngaudet
on Sunday, January 06, 2013 at 07:30 pm
Power Speed Edurance on nook
Has anyone downloaded this as a nook book? Does it work (do the pictures come out, etc.)?
Mike
on Sunday, January 06, 2013 at 08:21 pm
New Format
I agree, I like use of a range , the structure was nice, I think it keeps the person a little more honest
Alan Pamayo
on Sunday, January 06, 2013 at 08:38 pm
Vacation
Wish I was able to get to work with this new format but I am on a much needed vacation.

Then again this vacation is all for ice climbing in Colorado, so maybe I will still get a workout. If not on the ice, maybe at the local CrossFit .... maybe, but I am realistic.
Adam
on Monday, January 07, 2013 at 01:25 am
RE: Power Speed Endurance on nook
I downloaded it to my nook, it works just fine. The only problem I noticed, it's sometimes hard to make out the captions on the pictures. But other than that it's great.
Chris
on Monday, January 07, 2013 at 05:25 am
Liking the CFE changes
Been doing CFE for over a year now for road cycling specific races. Before that, used to slave away at intervals and group rides and LSD's. No more! I like how CFE is not afraid to update and revise and thus improve.

I understand the concept of doing more reps if you got good form, but maybe if you can go beyond the RX'd rep scheme, you didn't go hard enough!

I'm good with the changes and I see the same thing at our local CFE affiliate, but for those here trying this on their own, don't think going for more reps on a short interval is better, GO HARDER and fail sooner. Now you've dicovered intensity.
Ethan
on Monday, January 07, 2013 at 07:06 am
e book
I have the nook app on my MacBook and iPad, the book looks beautiful
Eiffel
on Monday, January 07, 2013 at 07:55 am
Agree
While I applaud the change to hug the thought process of until "form/pace deteriorates" which addresses how we should approach each workout; Providing a range is still recommended. If there is no range how can an athlete truly understand what the athlete is capable of when approaching the workout? Perhaps a minimum number of reps should be provided. If not, I see this still as 6-8 reps and if I am maintaining during those I will do more reps.
charlie douthwaite
on Monday, January 07, 2013 at 08:18 am
This is about quality not quantity, I like it.
tony
on Monday, January 07, 2013 at 08:32 am
PSE on Kindle
Ngaudet, I haven't tried the Nook, but have downloaded the book to Kindle for PC. Most of the pictures look OK, but some of the tables with a lot of text need a big monitor to be legible. Not a problem for me, but might be an issue on a small tablet.
Ngaudet
on Monday, January 07, 2013 at 09:22 am
ebook
Thank you for your responses! I'm looking forward to the new format, but I think I'd benefit from the book even though I have experience with everything except swimming. My mobility will need tons of work.
JenJ
on Monday, January 07, 2013 at 10:21 am
re: Format
I like the change as it gives us the ability to program for ourselves within some limits. We're given a set time or distance, and we do it for as long as possible until form breaks down. Training for something short? Do fewer, go faster. Training for something longer? Go longer and dial the speed/intensity/RPE down a bit. Felt like you could've done more? Note that in your log book and make changes the next time the workout comes around.

I remember the big uproar when you did away with the Short, Long, and Ultra classifications, which was more structured than the training has been for the past year+. I'm sure there will be some confusion as people adjust to the new programming. Keep this bad boy as a 'sticky' and update the FAQ ASAP!

Looking forward to the upcoming programming!
Kyle T
on Monday, January 07, 2013 at 10:23 am
WOD
ME: Chin Up
2x25#, 2x30#, 2x35#, 2x40#, 1x45#, 1x50#, 1x55# (barely)

WOD: 8min Pull Ups
132 reps
Jody Bergeon
on Monday, January 07, 2013 at 10:25 am
How to figure it out?
I agree with Ethan, I like someone to say you will run this many at this intensity..but on a different question I have is I am new to the endurance part and am wondering do you do all above posted or 1 part only?? I am going to try and use this training format for a marathon. Thank you all!
Kris
on Monday, January 07, 2013 at 10:27 am
compromise?
I agree with both sides on the until deteriorates vs putting a min/max number. Ideally though you would be looking to do it with correct form, so if you're pushing to do it 8 times incorrectly, then you're not really understanding the point of the work out. But at the same time it might be good to say 8 reps or until form deteriorates?
Lindakatarina Ek
on Monday, January 07, 2013 at 11:58 am
Lindakatarina
I did my running drills this morning. I had my 2 kids with me today and therfore I ran 10x 1.30 (one of them sleept in here carrier so I wanted to be able to hear her if she woked up).

Wod
ME chin up 22Ib

AMRAP pullups 8 minutes
61 reps
PLA
on Monday, January 07, 2013 at 01:09 pm
Day 115
Strength (Rx):

75X2
85X2
100X2
100X2
100X2

S&C (Rx): 129 reps
Kreuzfit
on Monday, January 07, 2013 at 01:29 pm
Please give additional "recommended number of reps"
Excellent idea to add the “skills & drills” descriptions. I also like the idea of doing reps until pace/form detoriates. For the latter, I would prefer to have additional “recommended number of reps”, though. For newbies, this would give a rough understanding of how many reps they should be able to perform.
Brad Williams
on Monday, January 07, 2013 at 04:09 pm
1/7/13 WOD
Interval swim this morning. Did swim drills to warm-up. Scaled distance to 25m on 1 min. 20x25 on 1 minute- 21-23 seconds. Did some more drill work to cool-down after. 8 Min. Pull-Up AMRAP a few minutes later- 77 reps.

Did a 45 minute endurance ride after school with pedal stroke drills. Pretty good training day today.

I like the new training format. I might have been able to get more reps today, but could feel myself getting sloppy with my stroke. I know for running/cycling my pace can deviate more than 5 seconds during the intervals because of wind, elevation, terrain, etc. I always go by form. When I feel like I'm fighting my form then I know it is time to stop.
JasonT
on Monday, January 07, 2013 at 04:49 pm
Please go back
not a fan....I need someone to tell me exactly what to do...thanks!
tony
on Monday, January 07, 2013 at 05:50 pm
WoD result
5x5 Back Squats @ 210#

(From 12/21/2012) For time: 75 sit-ups, tabata air squats w/weight vest, 75 sit-ups

T=11:31 tabata reps w/20# vest (14,15,15,14,15,15,15,14)
Ross
on Monday, January 07, 2013 at 06:48 pm
WOD
ME Chin up
75 x 5, 90 x 3, 100 x 2, 110, 110, 110

Need some serious work on one tight calf. Could have pushed through, but I decided to take it easy.
Jarrett
on Monday, January 07, 2013 at 07:00 pm
New format
I think the new format is exactly what CFE is about. If you have ever done the SWOLF test in the swimming drill section you have two performance measures to improve on, efficiency and speed Aka strength. By doing the workouts till your form deteriorates you are essentially doing the same test in other sports. Just keep track of your two numbers and hope to PR reps or time or both! Working out with bad form has zero benefit.
Benjamin
on Monday, January 07, 2013 at 07:32 pm
88# chin-up (2 x 20K kb). 106# is around the corner.
120 pull-ups. Partioned into sets of 12 for movement integrity.
Jake Fisher
on Monday, January 07, 2013 at 08:44 pm
Daily Results
Pullups (ME) 50 / 2RM
25(3),35(3),45(3),50(2),55F,55F

WOD = 137 Pullups in 8:00
>> went 15 pullups, rest 15 secs, for 5 rounds, then as many reps as possible w/ 5-10s rest between
Oscar Ek
on Tuesday, January 08, 2013 at 04:08 am
Running SI
Ran home from work yesterday and did some running drills and 10 x 400 m. Kept good form and speed the first 8 but lost pace the last two.

Did rehab workout for my shoulder on monday morning, hade a surgery in the end of october and I am just getting back to full movement and strength
benjamin palmer
on Tuesday, January 08, 2013 at 05:39 am
Strict chin up w/ 88#. (KB's on feet.)

120 pull-ups. partitioned into sets of 12 for quality.
charlie douthwaite
on Tuesday, January 08, 2013 at 08:12 am
ME Pullups: 40#x3 55#X2 75#x1 75#x1 80# F

WOD: 128 10 on :30 for 5 min then the wheels came off and it was as many as possible with 10+ seconds of callous pushing and hand slapping
Timtanium
on Tuesday, January 08, 2013 at 05:04 pm
Strength:
45x5
55x5
65x5
75x3
85x1
95x1(F)
95X1(F)

S&C:
106
Dan D.
on Tuesday, January 08, 2013 at 09:20 pm
WOD
75 lb. chin-up
80 pull-ups
EPF
on Wednesday, January 09, 2013 at 07:50 am
Newbie
Strength: used 165 lbs on pulldown machine (BW+40)
S&C: 65
Comments are closed for this post.