Wednesday, 12.31.08: Intervals

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3+ Hours Before CrossFit Main Site WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

Cover as much distance as possible in each of the specified time intervals.

6min TT

3 min rest

4 min TT

2 min rest

1min TT

30 sec rest

30 sec TT

15 sec rest

15 sec TT

Build your own Tech Mountain Bike Track. G. Cosmo's backyard version, Bend, OR

Veg and Primal, Combined?

Post Distances To Comments:

Run and Endurance certifications

San Diego, Ca Jan 10-11th 2009

BTB, Atl, Ga Jan 17-18th 2009

Las Vegas, Nv Jan 24-25th 2009

San Antonio, TX Jan 31st-Feb 1st 20

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21 Comments:

1. Ironic that article was posted today. I swear there was almost WWIII in my house last night when my husband (Paleo) went head to head with his sister (vegetarian who eats fish, eggs, and cheese). It got mean and ugly from both sides, unfortunately. Kevin will love this article. Onto another topic, not to sound like an ungrateful bitch or anything but I received a XMas gift this year...FitFlops. Has anyone heard of these? They are the latest craze in Europe and supposedly load your leg muscles and glutes when wearing. There is actually a warning that excessive wearing of these FitFlops can result in muscle soreness. Are you kidding me? Are these for real? They are said to be like walking barefoot. If these are for legit, then I apologize but really? Just wearing the shoes and walking around will make my legs toned? Sounds like a diet pill to me. Forget squats, I've got FitFlops. They are actually cute and comfortable. I'm sure I'll wear them, but not as a substitute for my squats and dead lifts.
Comment by Jennifer Lawrence — December 30, 2008 at 12:14pm
2. Since a bit before thanksgiving I've gone vegetarian. Its not too easy. Oh and somebody who eats fish, eats meat, and is not a vegetarian. I can't imagine doing veganism paleo style. Even those tribes who ate little "meat" got tons of protein from bugs.

I'm trying to avoid costly powders myself, but its just not easy to get enough protein in doing that as a vegetarian. But I keep eating the nuts, high protein seeds (like quinoa), some eggs, and other things. I want to cut out dairy, but I can't do that until I can guarantee I'll get the other nutrients I need.
Comment by SBorre — December 30, 2008 at 10:08pm
3. For anybody considering it, I recommend that you check out - http://www.veganathlete.com/
Comment by SBorre — December 30, 2008 at 10:31pm
4. what do you guys think of Gym Jones?? One of my pals turned me on to the website and they got some interesting stuff. Also a great article about aerobic endurance base.
joe
Comment by joe — December 31, 2008 at 12:04am
5. Jennifer
My wife is wearing the Fit Flops right now. She's worn them for a year and loves them for their comfort. One of her (sedentary) friends said they made her calves sore, but my wife (active) has never had any soreness, and she's on her feet all day. As for being like walking barefoot, there's no way. All flip flops encourage heel striking. The only thing that I've seen that encourages a barefoot gait is the Vibram Fivefingers.
Happy New Year! Here's to deadlifts!
Comment by Craig McFarland — December 31, 2008 at 12:06am
6. I just read today's workout. I can't wait to do this one! Looks hard...I wonder if it will be as hard as it looks. I'm glad its before my xfit workout.
Comment by Chris Hinshaw — December 31, 2008 at 12:24am
7. m/37/76/200

C2: 1632m, 1089m, 295m, 152m, 77m. I think I went out too easy on the 6min leg.
Comment by Chas — December 31, 2008 at 1:08am
8. Happy New year everyone! May 2009 bring you closer to your goals!
Comment by senator brett — December 31, 2008 at 1:12am
9. been doing crossfit for a month or 2 but have been into cardio most of my life so i miss the running aspect... today will be my first day of xfit endurance so wish me luck! happy new years!
Comment by amanda — December 31, 2008 at 1:55am
10. I'm a new poster, but have been doing CF with CFE for a little over a month now. I am loving it and have been seeing some great results with my daily times and changes in my body. However, I am having sinus surgery next week and was wondering if anyone else has had to come back after a non-injury related surgery? On another topic, I have been a lacto-ovo vegetarian for a little over a year now. I did it for both health reasons and the fact that I was never a big fan of meat, but have become a little more ethical about it now. I actually agree with a lot of the points he made in the article, but I also think eating a nutritious diet can also keep you healthy. I believe it's all about choices -- making healthy choices over junk, fast food, etc. I have no problem with meat, I just choose not to eat it. Anyway, loving the workouts and hoping to hit some PRs in the coming year after recovering from surgery!
Comment by KVH — December 31, 2008 at 2:01am
11. 8.25 miles in boots with 35lb pack
1 hr 30 min
Happy New Years everyone!
Comment by Carl Castellano — December 31, 2008 at 2:12am
12. Not that I don't love my mountain biking but I'd probably get more use out of that hot tub than I would that track.
Comment by Adam — December 31, 2008 at 3:13am
13. Gym Jones: CrossFit w/ a different name. It also has the smoke and mirrors added to it... They have some good stuff, but, I've seen plagiarized material, namely the manuel Twight sent to the military to sell his program. It was CrossFit and there are no way around it. Everything I've ever seen related to Gym Jones is nothing different than a version of CrossFit. Too bad. He definitely has talent as a writer.
Adam, the technical skill associated with something like that tracks makes me assume you are as technically sound as it comes on a bike??? Not that we wouldn't all benefit from the hot tub, but your statement is telling me something different. The endurance community will always find it hard to believe skill is a part of the program. It should be the first part!
Comment by bmack — December 31, 2008 at 3:30am
14. Convenience? You bet, but Bend, Oregon is world reknown for its mountain biking. So it's hard for me to understand with all that beautiful riding in the area why you'd put so much effort into a backyard track? That west coast area has both natural and north shore style riding capable of making pros second guess themselves. A set of dirtjumps is something that a rider can use for years and still not 'outgrow' them skillwise but a track is something that requires a ton of effort (and some expense) in order to keep challenging. Simply said, why bother in backyard when there's so much to be had elsewhere? JMO
Comment by Adam — December 31, 2008 at 4:55am
15. Craig, I think they are cute and very comfortable as far as flip flops go. Just all the tags, bells, and whistles attached just made me think, is this for real. I read a bit more on their site and the sole is a wobble board??? not sure about this, I wasn't wobbling, I just don't really "get it". If they're catch was more about the comfort, I wouldn't be so skeptical. Good luck Amanda! I'm sure you did great on the run.
Comment by Jennifer Lawrence — December 31, 2008 at 5:50am
16. Carl Castellano-- Are you doing the Bataan as an individual or part of a team? Military or Civilian? Have you done it before? Doing 8.25 miles in 90 minutes is on track for a VERY strong showing.
Comment by Craig McFarland — December 31, 2008 at 9:01am
17. Today’s workout was to be completed before the xfit WOD. I’ve noticed some Endurance workouts are before and some are after the xfit WOD. I’m still at the stage of my training where it’s easier to “just do” instead of asking a bunch of questions. Endurance plus xfit (plus my trainer) has been really good for me so I’m just sticking with the plan. Anyway…I did today’s workout 4 hours after my xfit workout & ran 2.20 miles for the TT portion. Procrastination is something I will work on for 2009.
Comment by Chris H — December 31, 2008 at 11:37am
18. 6 min - .89 mi
4 min - .63 mi
1 min - .18 mi
30 sec - .11 mi
15 sec - 203 ft
All measurements taken on Garmin Forerunner 301.
Comment by JoelC — December 31, 2008 at 12:47pm
19. In an attempt to introduce more ultrarunners to CFE, I posted a review of this workout on my blog:

http://ultratraining101.blogspot.com/2009/01/review-of-crossfit-endurance-interval.html

Comment by Neal Jamison — January 2, 2009 at 4:15am
20. I am doing Bataan as an individual
Comment by Carl Castellano — January 2, 2009 at 4:20am
21. C2
3028m
Comment by Wade — January 2, 2009 at 9:20am

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