W.O.D.: Long Interval

Tuesday, October 22, 2013 • EnduranceLong Interval


3 Rounds For Time Of:

1 Min - Hollow Rock

20 - Pistols (Alternate Legs)

1 Min - Hollow Rock

Post time 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 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2000m, recover 3:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (TUE): Repeat 1000m, recover 3:00 until form/pace deteriorates

Ruck (TUE): Repeat 1000m, recover 3:00 until form/pace deteriorates, 55# 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 200m, recover 3:00 until form/pace deteriorates

Bike (TUE): Repeat 2000m, recover 3:00 until form/pace deteriorates

Run (MON): Repeat 800m, recover 3:00 until form/pace deteriorates

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

CrossFit Hilton Head hosts a CrossFit Endurance Seminar, November 2nd-3rd

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Comments (7)

on Monday, October 21, 2013 at 06:51 pm
Debate with a Regular Box
One of my recent graduates (I teach in an ROTC program) was proud to inform me that he had joined a CrossFit gym after he commissioned, having been introduced to CrossFit in our conditioning program for OCS and service in general. He was disappointed though when the box owner really crushed his interest in the endurance programming model. I had touted CFE as a potentially more viable option for military, given our propensity for events requiring sustained performance over a long period of time that might include long distance movement as well as short bursts of speed, moving an external weight, moving our own body, etc. The gym owner went so far as to say that CFE was not "real" CrossFit, then went on to tell him how he would be much better off just focusing on their more "pure" version. He said their primary focus seems to be preparation of athletes for games competition. He's got about a year before he reports to active duty and follow-on training (USMC). I told him if he likes the people in the gym and the overall atmosphere, to just go with it and work in some endurance work 2-3 days a week on the side as his body and rest allow. I also suggested that about 6 months out from reporting to active duty, he re-approach the gym owner or other trainers at the facility about his upcoming goals and associated physical requirements.

Anyone else run into a box that was decidedly anti-CFE? How did you deal with it?
on Tuesday, October 22, 2013 at 06:30 am
Excited to have athletes and coaches come to the Island. Sign up today!

on Tuesday, October 22, 2013 at 08:09 am
Monday and Tuesday WOD

Still tired from the hero wod sunday, so did the local S+C wod, hurt my wrist badly doing HSPU and burpees.


Did the running wod, 800m with 3 min rest


Then did unit pt (body weight wod)
on Tuesday, October 22, 2013 at 01:48 pm
Run 800m, 3:00 rest - 3:12, 3:14, 3:17, 3:18, 3:21

I probably could maintain 3:12-3:15s, but the last couple days have been heavy volume on the legs. It's definitely catching up. Rest day tomorrow.
Brad Williams
on Tuesday, October 22, 2013 at 04:01 pm
10/22/13 WOD
Interval Run this morning. Part of the each interval over an overpass so I could get some hill work in. 14 min Warm-Up (Pace, Drills, Mobility), 5 x 800m/3 Rec.- 3:34, 3:36, 3:31, 3:35, 3:32 min., 11 min. Cool-Down (EZ running, Drills).

Strength & conditioning after school- 9:25 min. Did a core WOD after. 30-25-20-15-10-5 Reps of Sit-Ups, Superman- 6:57 min.

I really thought my stomach was going to rip open from all those Hollow Rock. Pistol Squats were actually a welcome relief. Stretching and smashes for mobility.
on Tuesday, October 22, 2013 at 04:35 pm
RE: Debate with a Regular Box
Hey Anthony!

So I'll just say this in response.

I spent almost 10 years in the Marine Corps getting out last year as a Captain.

I'm also the guy who programs all of the workouts on this site and I teach many of the seminars.

I also have trained (and currently train) many military members and members of the Special Forces and Special Operations community.

They may not get the exact version of what is on this site everyday (which is programmed for ANYONE who happens upon the information) but they do get a program very similar to the CFE model.

CFE is a specialty program for those athletes who need/want to specialize in endurance sports... It just so happens that this is the exact training that many military members need.

If he has a year to prep then I'd say he has plenty of time to try "CrossFit" and "CrossFit Endurance" separately and see which program works better for him. However, I don't know many "pure" CrossFitters can run a sub-18min 3 miles...

Feel free to reach out to me directly or have him do it pj@ [this domain]
Chad Brinkley
on Tuesday, October 22, 2013 at 04:41 pm
Swim WOD
I did the 3 Sport Swim WOD today: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 5 x 200 with 3:00 Rest (3::36/3:30/3:33/3:35/3:36), 200 Cool Down + Mobility.

I did the local S&C WOD in the AM: 12 Minute AMRAP of 12 Paralette Push Ups, 10 Ball Slams @50, 8 Toes to Bar (7 Rounds + 7 Reps RX) Followed immediately by 3 minutes of Max REP Squat Clean Thrusters @115 (12 Reps RX).

Anthony: Our local box is very supportive of CFE. We have a thriving CFE program in house. Several of our athletes who have no interest in running endurance races have participated and found that they have seen significant gains in their Metcon performance after participating for 8-12 weeks. I have, however, encountered some athletes who believe that you are not doing Crossfit unless you are also LIFTING HEAVY STUFF every single WOD. It sounds like this is an issue of a coach or owner who is not well educated and doesn't understand the difference between CFE and traditional long, slow endurance training. Since the owner seems to care about preparing people for the games, the solution may be to point out all of the games athletes who have incorporated CFE into their training and improved as a result. Jason Khalipa comes to mind as a good example...
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