W.O.D.: Long Interval

Tuesday, July 16, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

Every Minute On The Minute 15:00:

1 - Hang Power Snatch

3 - Over Head Squats

(Increase load each round)

Post loads 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 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 (27)

Malcolm Menefee
on Monday, July 15, 2013 at 06:22 pm
We are Box Squatting again???
Kaitlin
on Monday, July 15, 2013 at 07:57 pm
RE Box Squat
Malcolm-- From the demonstrations pagehttp://www.crossfitendurance.com/blog/3/post/82
Drew
on Monday, July 15, 2013 at 08:27 pm
Bx sqt
I think Malcolm's point is we just did max effort on these Monday...
Ian
on Monday, July 15, 2013 at 08:58 pm
3:1?
Does 3:1 recover mean 3x more recovery than work interval or 1/3 of the work interval
Chris W
on Monday, July 15, 2013 at 09:45 pm
Take it for what it's worth...
Yesterday, there were many comments from people upset with the current programming. I'm guessing the reason for this is people like me. I've been crossfitting since 2008. However, for many of those years I was injured. The reason, because I was trying to beat everyone's times and not listening to my body. The new format forces you to take control of your own programming and not go overboard to injury. There is nothing wrong with you checking your own log and making your own goal of how many intervals you should complete and stop when it hurts or form deteriorates. My guess is too many people like me were getting hurt because they weren't listening to their own body and just trying to do "as Rx'd." Posting and comparing is great but don't try to beat others, progress slowly and you'll get there. At one time, my back would only allow 5 single unders. But adding just one rep each time got me to 80 single unders today. Don't be like me and spend countless dollars on PT and surgeries. Program smart. This website is only a free guide. Good luck. As for posting, I've posted on my own blog at foursixero62.wordpress.com for many years. I've been in "rehab mode" for too many. Follow if you'd like. Take it for what it's worth.
Stace
on Tuesday, July 16, 2013 at 01:04 am
I think what Malcolm means is that we box squatted yesterday too.

Is this right?
Jan Matilainen
on Tuesday, July 16, 2013 at 01:44 am
ME Box squats 2 days in a row?
Is it really ment to be 2 days in a row Max Effort for Box Squats?
John
on Tuesday, July 16, 2013 at 02:52 am
just did ME Box Squats
We just did ME Box Squats yesterday. Plus we don't typically do strength stuff on Tuesday.
Brad Smith
on Tuesday, July 16, 2013 at 04:46 am
3s swim wod
100 yard warm up. 25 pull each arm. 50 kick. 800 yard (16:01 - 2:11/100 meters)
PJ
on Tuesday, July 16, 2013 at 06:03 am
RE: Box Squat
Yo!

Sorry, box squat was for Monday-- was a mistake on today's post! Updated now.

(Although, if I did want to you box squat two days in a row, it wouldn't be the end of the world!)
Alan Pamayo
on Tuesday, July 16, 2013 at 09:19 am
L-INT Run
Run 3x800m
3:07
3:12
3:18
J
on Tuesday, July 16, 2013 at 11:32 am
3:1
Hola, I just started followinf CFE...what is 3:1 in referance to recovery?
Marilyn
on Tuesday, July 16, 2013 at 11:34 am
Hi, I looked around and cannot figure what recover 3:1 means.
I row 800 m in 4:00 say, then rest how long? Thanks for any help.
J
on Tuesday, July 16, 2013 at 11:35 am
3:1
Hola, I just started following CFE....what is 3:1 in reference to recovery??
Alan Pamayo
on Tuesday, July 16, 2013 at 11:45 am
S&C WOD
WOD RX'd
75-80-85-90-95-100-105-110-115-120-125-130-135-140-145
Jake Fisher
on Tuesday, July 16, 2013 at 12:30 pm
PJ is the Boss!!
PJ is absolutely right, you could change the intensity and focus if it was programmed back-to-back. Not a big deal // It could be two totally different workouts.

Also, a certain well-known coach programmed the same EXACT rowing workout back-to-back for me. I performed better on the 2nd day than the first. It was a shocker. But it served a purpose!
Sweeney
on Tuesday, July 16, 2013 at 01:47 pm
long interval
SS Run: 2:57, 2:54, 3:01, with the 3x rest in between. I think the 2:57 and 2:54 were PRs.
Brad Williams
on Tuesday, July 16, 2013 at 03:56 pm
7/16/13 WOD
Interval swim this morning. Dynamic stretch warm-up, 750m-14:58 min./3 rec., 3 x 100m on 2:30- 1:50,1:51,1:48 min., 150m cool-down. Wanted second 750m, but needed a little more recovery and I wanted to "brick" with the Spin class. Spin class after- sprints 1 hour. Muscle smashes and stretching after.

Interval run this afternoon. 100 degree heat index here in Michigan made for a hard run at the track. 15 min. warm-up (pace, mobility, drills, sprints), 3 x 800m- 3:09/9:27 rec., 3:14/9:42 rec., 3:22, 13 minute easy run/walk and drill cool-down (if you want to call it a cool-down). Longer recoveries helped for first two sets and then I wore down last one.
If I would've pace 3:15-3:20 whole time I may have been good.

Happy to train in heat cause next races will probably be in warmer weather. Ice bath and mobility after.
Matt Gw
on Tuesday, July 16, 2013 at 04:34 pm
S&C Wod
Need to work on hang power snatch form: 65#-85-95-95-95-105-105-115-115-125-125-125-135-135-140
Steve1981
on Tuesday, July 16, 2013 at 04:50 pm
Built to 120. Not enough juice to do 125. Must work harder!
Chad Brinkley
on Tuesday, July 16, 2013 at 04:54 pm
Bike WOD
I did the 3 Sport Bike WOD this PM: Warm Up + Drills; 5 x 1 Mile with 3:1 Rest:Work [Intervals were 2:44, 8:12 Rest, 2:33, 7:39 Rest, 2:29, 7:27 Rest, 2:29, 7:27 Rest, 2:39], 11:15 Cool Down + Mobility. The goal was time trial efforts. I am unhappy with the lack of consistency today. I decided it was time to stop when my time dropped by 10 seconds on the last interval.

IN the AM, I did the local S&C WOD:
Skill: 5x3 Squat Snatch @45 (staring from "pockets"), 5x3 Squat Snatch @ 45 (starting above the knees), 5x3 Squat Snatch @45 (starting below the knees).

Conditioning: Run 1200 Meters, 90 Double Unders, 60 Ring Row, 30 Reverse Burpees (aka Ninja Roll Ups). Time was 13:43 RX.
JC
on Tuesday, July 16, 2013 at 08:56 pm
Mobility Issues
Couldn't do the Snatch due to lack of range of motion. Actually hurt my knee.
SC - Dead Lift 135lbs/Box Squat 18" 135lbs 5x3 No Time.. Slow working on technique
Took less weight for the deeper box squat. Think I need to work on some pistol techniques till I get them with no issues before I attempt the Snatch again.
SD - Jump rope running again.. less time only 7 Minutes worth

Do any of you have recommendations to improve range of motion in the knees and to gradually strengthen them to be able to do the Power Snatch? No time to do endurance portion today.
Steve1981
on Tuesday, July 16, 2013 at 10:25 pm
Any chance of seeing results posted more quickly? I think it generates community awareness and competition if we're able to see what others are up to. It also serves as a whiteboard. If not, I'll just stick to a notebook. Thanks.

Worked up to 120 today. Not enough left to go to 125. Plenty of room for improvement.
Melcher
on Wednesday, July 17, 2013 at 04:14 am
Long Int
3:22/3:13/3:07/3:13 - still nursing knee injury but felt good first 3 800m. I'm a noob to CFE. So far love it.
JC
on Wednesday, July 17, 2013 at 11:36 am
RE Melcher
Good stuff man.. its so easy to get carried away.. im a noob at cfe as well. Still yet to run my first 3 800M.. o.O. This program is actually helping me get my strength back on my acl surgery knee
Pfaff-Mania
on Wednesday, July 17, 2013 at 11:36 am
7.16.2013
S&C:
95,105,110,115,120,125,130,135,140,145x6 - no misses back super tight - goal was up to 165, but not happeneing.

800x: 3:11/3:18/3:27/3:21

trying to get my lungs back after 8mos of strength focused work
t.a. barnhart
on Tuesday, July 23, 2013 at 04:09 pm
too long
my 1st 800m was 3:40; that means i'd be resting 11:20 - and at that rate, i could go for hours. even 5 rounds would take an hour - and 75% of that time would be "recovery". sorry, but this is not feasible. last Thurs' 4-min runs with descending rest (4,3,2,1) was great. other distances with 1:1 recovery are good. but i don't have time for a 2-hr workout with 1-1/2 spent resting.

unless i got this really wrong. but that's how it's written.
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