W.O.D.: Mid Week

Wednesday, February 26, 2014 • EnduranceLong Interval

STRENGTH:

ME: Power Clean

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


CFE STRENGTH & CONDITIONING WOD:

As many Rounds As Possible in 10:00 of:

50' - Barbell Front Rack Carry

100' - Shuttle Run

Post number of rounds 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 7:00 on, 4:00 off until form/pace deteriorates

Bike (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Row (TUE): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Ruck (TUE): Repeat 7:00 on, 4:00 off 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 (MON): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Bike (WED): Repeat 7:00 on, 4:00 off until form/pace deteriorates

Run (OFF): OFF

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


CrossFit Endurance Seminar, The Cell CrossFit



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Comments (13)

Adam Farber
on Tuesday, February 25, 2014 at 09:58 pm
Subs for Barbell Carry?
My base gym doesn't let me move the barbell from the platform. Is there a good sub for the barbell carry? Can i do it with a KB or dumbbell instead? Cheers! TIA

Adam
Laura
on Wednesday, February 26, 2014 at 06:35 am
Wednesday Workout
5x2 Power Cleans @130.
Back was feeling a little tight after deadlifts.

!4 rounds for the WOD with a 75# bar for the front rack.
What did other folks use as their weight since one wasn't recommended? I thought I might have taken it too easy on myself.
PJ
on Wednesday, February 26, 2014 at 06:58 am
RE: Sub for Barbell Carry?
Yes!

Use two KBs in the front rack position.
Brad Williams
on Wednesday, February 26, 2014 at 07:46 am
2/26/14 WOD
Interval bike this morning. 15 min. Warm-Up (Spin, 2 x 1 leg Drills, Pace Increase), 6 x 7 min./4 rec. (Mix of climbs and flats), 9 min. Cool-Down.

Stretching for mobility along with lacrosse ball smashes. Probably won't get an S&C WOD in today because I have to do some errands after school. MRI on back tomorrow. Also, since I'm getting better I don't have to go to physical therapy anymore unless MRI shows something bad with back. I want to get back to a consistent training schedule next week.
John P.
on Wednesday, February 26, 2014 at 10:10 am
2/26 WOD
1. ME Power Clean: 3x135#, 1x155#, 165#, 175#, 185#, 195# (barely, but got it up)
2. S&C WOD: 135# barbell. 15 rounds
McCusker
on Wednesday, February 26, 2014 at 11:40 am
WOD 2/26
Power Clean - 165x2, 165x2, 175x1, 175x1, 175x1

S&C WOD - 135lbs - 21 rounds
Alex
on Wednesday, February 26, 2014 at 01:16 pm
Weight?
Prescribed weight for front carry? 45lb empty barbell sounds light.
Alex
on Wednesday, February 26, 2014 at 01:17 pm
Weight?
Prescribed weight for front carry? 45lb empty barbell sounds light.
Sam
on Wednesday, February 26, 2014 at 02:39 pm
WOD 2/26/2014
Strength:
Power Clean
Set 1, 11 Reps @ 135# - unbroken
Set 2, 10 Reps @ 135# - unbroken
Set 3, 10 Reps @ 135# - unbroken

WOD:
10:00 AMRAP
50# Barbell (pre set curl bar) in front rack position - 50'
100' shuttle run

15 Rounds + Half of shuttle.

@ Laura - I thought the weight was extremely light as well. When I read barbell, I simply figured 45#, but used a pre weighted curl bar instead since I was doing the shuttle in a hall way (not a lot of room for a barbell).
brandon
on Wednesday, February 26, 2014 at 05:48 pm
wed wod
Power clean 5x3@185#
15 min amrap instead with 185# loaded barbell 15 rds
Joris
on Thursday, February 27, 2014 at 07:09 am
WOD
1RM Power Clean: 100kg (220lbs)

We did 50 yard Front Rack Barbell Carry, with 75% of the 1RM (so for me 75kg or 165lbs)
Shuttle Run with 4x5 yard cone distances (2x5+2x10+2x15+2x20 = 100 yard)

6 rounds + 45 yard front rack walk
Joris
on Thursday, February 27, 2014 at 07:10 am
WOD
1RM Power Clean: 100kg (220lbs)

We did 50 yard Front Rack Barbell Carry, with 75% of the 1RM (so for me 75kg or 165lbs)
Shuttle Run with 4x5 yard cone distances (2x5+2x10+2x15+2x20 = 100 yard)

6 rounds + 45 yard front rack walk
tony
on Thursday, February 27, 2014 at 09:09 pm
WoD result
ME: Power Clean (2x135#, 2x145#, 1x155#, 1x165#, 175(f))

CF Games Open 14.1 as RX'd!
AMRAP 10:00 (30 DU's, 15 Power Snatches @ 75#) Rounds = 3 + 5 DU's = 140 reps
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