CrossFit Endurance Blog

Monday, 11.02.09: Tosh

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3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

Choose One of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Central Oregon CrossFit, Run Like Hell 5. Podium Spots in 4 age groups and a 3rd place overall. Nice job guys.

Javelina Jundred, 10-31-09.

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compare to: 091208

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25 Comments:

1. Good write-up Carl and congrats on the official 100k finish. Too bad you couldn't go all the way but you're right, DNF's really do happen to everyone sometimes, no matter what training method they use. I already know this stuff works for me. Thanks for the great site.
Comment by Shane S — November 1, 2009 at 7:07pm
2. Carl, you're still the man.
Comment by marshall — November 1, 2009 at 8:01pm
3. Nicely done Carl!! What was it, 8 time zones, 9 maybe? After doing that to your body and then traveling some more to get 78 miles is impressive enough. Am curious as to the specific lessons as they crystilize in your mind. Overall, nicely done my brother
Comment by MarcH — November 1, 2009 at 8:02pm
4. DNF's are hard on anyone. But a dose of humility is good and often times necessary. CFE or no CFE, a race of any distance needs to be respected. Otherwise, the course will make you its bitch and strip your body, mind, and spirit down to a former shell of itself. Always learn, always grow, and always be humble.

Good effort Carl. Heal up, dust yourself off, and get back out there again.
Comment by Jon — November 1, 2009 at 8:03pm
5. Carl--Your write up in no way is an excuse for anything. Anyone who knows you knows you are the last to look for or to use an excuse to explain anything. As you said this will add one more thing for you to draw upon in the future. You have more respect for what it takes to pursue and achieve excellence than many. Its never easy and doesn't change anything with the resulting feeling from the experience, but some of what we learn from not being able to do or complete something we have been working toward serve us far more and have an invaluable impact on future endeavors.
Comment by Kaitlin — November 1, 2009 at 8:45pm
6. I'd like to think someone has already said this to you Carl but nevertheless. You ran 78 miles using a program that keeps your overall mileage a fraction of what other training programs call for. You ran 78 miles without fully acclimating (it takes 1-1.5 days for each time zone). If anything it even proves CFE further because you were hanging with the rest of them when you weren't at your best. You don't owe anyone a explanation, if they weren't there then f#%k em'. Scar tissue is stronger than muscle tissue and you learn more through loss than you do through a win. Thanks for sharing your experiences and your thoughts.
Comment by Andy W. — November 1, 2009 at 9:17pm
7. Carl, I too felt much pressure to show that the CF + CFE training protocol "works" this past weekend. After 4 years and 4 tries using LSD training to qualify (including a DNF) for the Boston Marathon I finally succeeded using your CFE training. My official time 3:17:28. A full 3 mins faster than I needed to be and a 13 min PR. For anyone that has not run a marathon at this pace, 13 mins is huge. I have CFE to thank for it. This may sound sappy but THANK YOU to you and bmack for doing this thing. I have my doubts if I ever would have made it without this training. You have nothing to prove, it has been proven already. Every day, every weekend around the world your athletes are getting PR's, getting stronger, getting faster and kicking ass. I will proudly fly the CFE flag in Boston in April, anyone that sees me come up and say hi.
John Knox
Comment by John — November 2, 2009 at 5:59am
8. Carl - great job. It was 78 miles farther than a lot of people have run - LSD or CFE trained. Sometimes things happen and decisions need to be made that you don't want to make, but it will only make you stronger and hungrier for that next race. Keep MMT and Grindstone on your calendar, and maybe I'll see you on the East Coast for a future 100 miler.
Comment by JenJ — November 2, 2009 at 7:05am
9. BMack: When you talk about going up to 3-5x fat, if you are replacing some car blocks with fat, do you multiply your original zone fat blocks by 3-5 then add your replacer fats? Or just multiply all the fat blocks?
Comment by Buck — November 2, 2009 at 9:13am
10. Buck. multiply your original blocks then add any extras if you need it.
Comment by schactler — November 2, 2009 at 9:19am
11. Carl - your commitment to CFE was to put yourself on the starting line of an ultra! To continue what everyone is already saying a DNF @ a 100 mile ultra is still bad#ss! 78 miles = bad#ss! Now get up and get on with it "the only easy day was yesterday"...

My commitment is to continue to use CFE to train for my job. And now it is up to all of US to show YOU that we think CFE is worthwhile:
S&C workout; 5 reps of(115,165,185,205,215,165) squats Followed by snatch practice, handstand practice and some general lifting

A big thank you to everyone at CFE
Comment by Chris Henry — November 2, 2009 at 9:23am
12. Carl, you are in my thoughts and prayers as you move forward from your DNF. No question you are a better athlete and most importantly a better person because of it. In life all we can hope for is to simply get better everyday and no question you got better that day.
Comment by Shawn McDonald — November 2, 2009 at 9:36am
13. WOW... 78M, 8-9 time zones, at less then 100%... I can only respectfully admire your effort Carl! Nicely done Sir!

As for CF or CFE working or not... I can vow from first hand experience that this program is awesome, and works amazingly.

I have only been doing CFE 2x a week (+ a longer run on Sundays) for a month. Plus CF (5-6x a wk) for 4-5 months. Last night I went out for my Sunday night run, and really wanted to destroy one hill near my house (as per last weeks hill TT WOD)... needless to say, it destroyed me :-( BUT, I did it.. with 2 small breaks on my way up, but I did it. I have no idea what the actual incline is, but when I drive up this thing, I end-up in first gear... its steep! I ran 2km to the hill, up/down the hill, then 2km back home (only 2 breaks on the way up on the entire run). In total, it was only about 5km... which isn’t that much. However, without CFE, there is no way I could have accomplished this...period! CFE works! We all know this... and there are 100's of stories like mine. I was pretty pissed that I couldn’t make it up the hill without stopping... but it made me stronger, and gives me something to work towards.

Carl, just because you DNF, doesn’t make you or CFE, a failure... It only makes you stronger, and gives you something to work towards! Winning is easy, losing is hard! It takes the heart of a champion to fail, and get back out there to try again… losers quit outright!

I love CF and CFE... and have dropped 51lbs by doing the CF + CFE WOD's. My life is totally different now I can't even start to explain the ways, and I am only half way to my health goal... I can only thank people like you Carl, and everyone else who puts in the time to make these sites happen, for changing my life! CF and CFE is something I will do for the rest of my life!

Comment by Don - Milton, ON. — November 2, 2009 at 9:42am
14. Carl, dude, making the decision to drop out takes more courage than anything else. I salute you for listening to your body and living to play another day. Looking forward to the day we can roll out together!

Comment by Brendon M. — November 2, 2009 at 9:56am
15. Carl- You inspired me to run a 50k...I inspired some folks to run a marathon. Thats what its all about...it doesnt matter if you DNF's or won...you've lead by example and thats all that counts. Great job! Eric A
Comment by Eric A — November 2, 2009 at 10:33am
16. Carl, no worries dude. Your an f'n beast. This program is hands down the best! I use it and have succedded with it. There are folks that train using "conventional wisdom" high volume training and get DNF's. Don't even worry about it, no explaining is necessary for us.

Main site WOD 16:34 as RX'd

C2 Tosh: 1st round- 50, 1:40, 2:30
2nd round- 50, 1:44, 2:30
3rd round- 50, 1:45, 2:29
Comment by Matt Giordano-Bucks Elite Fitness/CrossFit Sine Pari — November 2, 2009 at 12:04pm
17. Great work Carl

Every min on the min for 10mins perform 3 press @ 85% and 6 c2b pull ups

Surgery subs

3 single arm barbell press @ 35kg
6 ring to chest ring rows with feet elevated body maintains plank position.
Comment by Rob Crossfit norwest Sydney — November 2, 2009 at 12:07pm
18. Did the intervals on the bike stationary trainer: 3x1:30, 1:30, 2min, 2:30, 2:30, 3:30, and 5:30, 5:30, 6min. all with equal rest. Longer intervals were climbs, HR 95%. Did the squats at night: 5x5 @195lbs. Pretty good day overall.
Comment by Brad Williams — November 2, 2009 at 4:11pm
19. Three rounds on treadmill 1% .12mi .25mi and .37mi pace:
5min/mi 5min/mi 5:30/mi
5min/mi 5min/mi 5:30/mi
5min/mi 5min/mi 5:45/mi
The time was harder to measure it was ~33, ~1:15, and ~2:00
Comment by Chris Henry @ 5280' — November 2, 2009 at 6:33pm
20. strength: 5 x 5 Squat (225, 225, 245, 265, 265), then tosh (on C2):

51, 1:43, 2:30
50, 1:45, 2:30
51, 1:46, 2:30
Comment by chris m — November 2, 2009 at 10:03pm
21. .51,1.46,3.01
.51,2.01,3.05
.51,1.55,2.57
Comment by Kyle Alexander — November 2, 2009 at 10:16pm
22. CF WOD 091102 3 hrs prior
Tosh C2:
.55/1.49/2.50
.54/1.53/2.46
1/1.55/2.52

Comment by Wade — November 2, 2009 at 11:02pm
23. Carl -- I have the utmost respect for your courage, openness and humility. Great job putting it all out there despite difficult circumstances. Thanks for your example to all of us.
Comment by Michele — November 3, 2009 at 4:30am
24. blew up.
did squats like an hour before @ 110kg
:31,:32,:33/
1:12,120,1:20/
2:07,2:08,2:21 :(
Comment by schactler — November 3, 2009 at 2:04pm
25. 5x5 back squat

185
195
205
215
225

Very solid effort.
Comment by ej — November 9, 2009 at 8:08pm

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