W.O.D.: Long Interval

Monday, July 15, 2013 • EnduranceLong Interval


ME: Box Squat

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


4 Rounds For Time Of:

5 - Hang Power Clean (185/135)

10 - Chest to Bar Pull Ups

20 - Double Unders

Post number of rounds to comments.


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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 750m, recover 3:1 until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:1 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:1 until form/pace deteriorates, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 750m, recover 3:1 until form/pace deteriorates

Bike (MON): Repeat 1M, recover 3:1 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

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

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Comments (25)

on Sunday, July 14, 2013 at 07:36 pm
Recovery ratio?
Can someone elaborate on the recover 3:1? If I run 800m in 3 minutes then I should recover how much before the next one? Thanks
on Sunday, July 14, 2013 at 08:19 pm
RE: Recovery ratio
Sweeney-- You rest 3x the amount of time it take to complete 800m. If you complete an 800 in 3:00 rest 9:00
on Sunday, July 14, 2013 at 08:33 pm
Is there a rule of thumb for "until pace/form deteriorates". Is it 3 secs from fastest? Is this always the case no matter the distance?
on Sunday, July 14, 2013 at 08:56 pm
recovery ratio?
Kaitlin, I thought the numbers were in the form "work:rest" ratio.
Cause if I did an 800, it would take me at least 12 minutes and by your explanation, I would then rest for 36 minutes! I think you meant if you swim 3:00, you rest 1:00.
on Monday, July 15, 2013 at 04:57 am
recovery ratio
sure about that? 9min rest? for this kind of intervals (speed workout) a rest/work ratio of about 1:1 is more appropriate, if the ratio is 3:1 I would be more tempted to go 3min run, 1min rest... that'd be more of a workout that 3min run, 9 min rest, that is just ridiculous.
on Monday, July 15, 2013 at 06:46 am
The recovery is too long... I need a more specific goal than "Til you lose your pace"
on Monday, July 15, 2013 at 08:45 am
RE: Recoery Ratio
I may be wrong but when I read 3:1 recovery, if my workout set is 3 minutes I'll rest 1 minute. 9 minutes seems like a very long recovery time in-between sets.
on Monday, July 15, 2013 at 08:49 am
Susan-- If it takes you 12 minutes to run an 800 you need to scale the distance.
on Monday, July 15, 2013 at 08:52 am
recovery ratio
Jorge-- it is not a 1:1 ratio. The wod is hitting different energy pathways which is the reason for the ratio,It is not run 3 minutes rest 1 minute that is a different workout.
It says recover 3:1
Alan Pamayo
on Monday, July 15, 2013 at 10:17 am
So many comments, so little working out ...

Normally ratios are listed as work-to-rest, unless it says "recovery 3:1" ... then it is recover 3x the work time.

On a side note, this is a plea for more people to post their results ... from the CFE WODS. It seems that the number of people posting has dwindled and I know there have to be more out there doing the WODS.

Posting helps the coaches and other athletes ... and is a sort of personal accountability. It is also fun to be part of the CFE communitiy!
on Monday, July 15, 2013 at 10:30 am
Re: recovery ratio
@kaitlin thanks for the input. That was my first interpretation as well, I was just unsure because that's a lot more rest than we typically take for this distance. I guess the idea is that with this much rest every 800m should be run as a balls out TT....

As a side note, I'd just like to state that I prefer the older spec that would give a rough number of intervals with +/- pace differentials. So maybe this one would be like 3-5 intervals with pace held within 5-8 seconds?
on Monday, July 15, 2013 at 11:42 am
RE Recovery ratio
Yes these are higher quality repeats and a recovery time that allows for full recovery between each repeat. With full recovery deviation window would be smaller so 3-5 seconds. Full recovery with the particular distance hits different aspects physiologically which hit different elements within training. There are times when there is more rest than work there are times when there is more work than rest. These aspects all enter into the equation of performance.
Daniel Parino
on Monday, July 15, 2013 at 12:21 pm
I'd like to second preferring the old format of a rough number of intervals, knowing that if pace and form decline we need to scale back.

Just my two cents
on Monday, July 15, 2013 at 01:50 pm
First time doing CFE in years. Focusing on building strength. Actions speak louder than words.
Box squat: 275
WOD(scaled to 175, 165, 165, 165, 165) 19:52. Ouch. Lots of work to do.
68 inches. 160 pounds.
Brad Williams
on Monday, July 15, 2013 at 02:45 pm
7/15/13 WOD
Drill/Skill based swim this morning. 100m easy swim, 500m kick drills (streamline, headlead, kickboard), 400m pull drills (high elbow, fist), 200m 6-3-6 drill, and 300 50m alt. swim, kick, pull.

Strength recovery after. Hamstrings were really sore from yesterday so I took it easy.

Wow, you get a new interval scheme that is weird and everyone comes out. Your basically doing an 800m TT, thus longer rec. I'll probably only get three sets in because of the long recovery. I'm not fastest or most skilled, but at least I post everyday. Agree 100% Alan Pamayo.
Steve S
on Monday, July 15, 2013 at 02:58 pm
WOD, scaled 105# Hang Power Cleans, 11:08.
Alan - I will get better at posting
Alan Pamayo
on Monday, July 15, 2013 at 03:05 pm
ME Box Squat (13") 1RM
335 lbs

Chad Brinkley
on Monday, July 15, 2013 at 06:00 pm
I did the 3 Sport Run WOD this PM: 800 Warm Up + Drills; 3 x 800 with 3:1 Rest:Work (2:55, Rest 8:45, 2:56, Rest 8:48, 2:57); 800 Cool Down + Mobility. Those three 800s hurt. I was trying to maintain time trial efforts. I was happy my times remained pretty consistent.

I did the local S&C WOD in the AM:
Strength: 6x3 Thruster (65, 85, 95, 115, 125, 135)
Conditioning: 21-18-15-12-9-6 reps of Double KB Front Squats (Scaled to 2x35), Paralette Push Ups with feet on the ground, and Toes to Bar. 16:36.

The Run WOD is hard. The rest has a purpose. If you give full effort on each interval, maintaining your pace within 1-3 seconds is very hard. Most people will need the extra rest to maintain their pace. This week's long interval is clearly about quality, not quantity.

I have been following CFE for a while now. I try hard to stick to the prescribed endurance WODs, but I do follow the local S&C programming instead of CFE S&C (primarily because I want the ability to do the group WODs). I have carefully considered the benefits and drawbacks of this approach. I try to be consistent about it because I want to avoid WOD shopping.

Although the CFE coaches can be a bit cryptic about things, I trust that they are programming the way they are for a reason. I'm not a big fan of the current format, but I am giving it a try because CFE has helped me tremendously and I want to give them the benefit of the doubt. Whether you like it or not, calling the program "ridiculous" simply because you don't understand the logic behind it is not cool. If you don't like the programming, that is OK. You don't have to do it. Having said that, it may help if CFE would occasionally let the athletes peak behind the curtain so we can understand WHY you are programming certain WODs.

Alan: Thanks for encouraging people to post their results. I agree. It is nice to have some data from other people to look at. I also consider it important for accountability. This is our white board and we should make good use of it.
Jesse Suess
on Monday, July 15, 2013 at 06:39 pm
Switching over from competitors WOD for little while, getting ready for Hood To Coast Race.

285X2 box squat

on Monday, July 15, 2013 at 06:56 pm
Box squat 205 x 2
WOD 17:23 double unders killed me.
John C
on Monday, July 15, 2013 at 07:22 pm
first time box squat warmed up 25lb to 95lb to practice technique
ME - 275lb 2x5 20"box squat
SC - 95lb / 10 pullups / 20 double unders = x3 Rounds ; 18Minutes
SD - 10Min POSE run with rope 15 Yards across
Matt Gw
on Monday, July 15, 2013 at 07:49 pm
Back squat (not box squat) - 250#

Wod (scaled weight) - 11:07 with 155#
on Monday, July 15, 2013 at 08:26 pm
The CFE seems pretty clear to me. Push yourself on the 800. Your rest time won't be enough and you'll really be pushing yourself on subsequent intervals.

In my case, I did the CFE this afternoon. I should have taken a day to rest. I did 2 hours of rucking, buddy carries, and sand bag carries yesterday and I think my legs were more tired than I realized.

First 800 2:58 Rest ~9:00
Second 800 3:22 Time/form fail
on Wednesday, July 17, 2013 at 11:33 am
Squat: Did Front Squats with a client as a sub for Box Squat due to recovery from a CF comp this weekend:

FS: 305# (12 min to establish a heavy rep)
CFE Wod: 7:41
HPC: rds 1/2: UB rds 3/4: 2,3
C2B: rds 1/2: 5,5 rds 3/4: 3,3,4
DU: all UB except a slip on rd 4 at 16reps
t.a. barnhart
on Monday, July 22, 2013 at 09:09 pm
til failure
i had the same question about what "till form/pace deteriorates". my coach suggested a 5-10 second loss of pace. but it's been my experience so far that my legs know when they are failing. i'm 56, learning Pose, and not in super shape. but i can keep going at the same pace - until it blows up. which it does fast. you just run hard each round, and your pace will probably stay consistent. until you go boom-boom & that's that.
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