W.O.D.: Mid Week

Wednesday, March 12, 2014 • EnduranceShort Interval

STRENGTH:

DE: Snatch 10 x 1 @ 75% on :45s

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


CFE STRENGTH & CONDITIONING WOD:

For Time

800m Run

100 - Sit Ups

100 - Back Extensions

800m Run

Post times 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 25m, recover :60s until form/pace deteriorates

Bike (TUE): Repeat 400m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 100m, recover :60s until form/pace deteriorates

Row (TUE): Repeat 100m, recover :60s until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover :60s 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 25m, recover :60s until form/pace deteriorates

Bike (MON): Repeat 400m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 100m, recover :60s until form/pace deteriorates

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




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Comments (5)

John P.
on Wednesday, March 12, 2014 at 09:57 am
3/12 WOD
1. Snatch Work: 3x1 @ 75#, 3x1@85#, 2x1@95#
2. DE Snatch: 10x1 on 0:45 @ 75#
3. S&C WOD: 13:02
Brad Williams
on Wednesday, March 12, 2014 at 02:39 pm
3/12/14 WOD
TT Bike w/S-Int this morning. 20 min. Warm-Up (Spin, 2 x 1 leg Drills, Mobility, Pace Increase), 2 x 15 min. TT w/5 x 1 min. (400m)/1 rec. Int/5 rec., 10 min. Cool-Down.

Strength & conditioning this afternoon. Huge storm here in Detroit area so I made my own up. 25 Sit-Ups, 20 (Each Arm) 25# 1 Arm DB Snatches, 15 Sit-Ups, 10 (Each Arm) 25# DB Snatches, 5 Sit-Ups, 10 (Each Arm) 25# DB Snatches, 15 Sit-Ups, 20 (Each Arm) 25# DB Snatches, 25 Sit-Ups- 7:49 min. Core- 25 Each Side 10# Med Ball Twists, 25 Evil Wheels w/Akro Wheels, 25 Superman Extensions. 1 min. Hollow Hold. 2 min. Plank Hold.

Stretching for mobility. Really tired after bike WOD this AM because I lost power over night and didn't sleep much worrying when it would come back on. Glad to be doing sit-ups again too. Going to try to get in a tempo run tomorrow. Going to be really snowy out so it should be interesting.
Brooke
on Wednesday, March 12, 2014 at 06:33 pm
First CFE Workout
This was my first CFE workout. I've been doing some combination of Crossfit and endurance training the last 4 months.

1. 10x1 chest to overhead 80#
2. 17:32-back extension is kind of broad. I probably should look for further definition.
3. Run: 7x~100m
Tim
on Wednesday, March 12, 2014 at 07:30 pm
3S Training
Didn't do weights today, so decided to do the Tempo run from the weekend, 15km at 85% of goal pace. (goal pace is for a half marathon which is 4:43 m/km, so 85% of that is 5:25 m/km), did 15km in 1:27 which is 5:48 m/km, not a great run, but first run over 10km in a few months and I'm not too sore today which is great.
Feather
on Thursday, March 13, 2014 at 12:56 pm
S&C:10x1 at 115#
WOD: 16:33 slow running today
Followed it up with HQ WOD in place of running. Must be tired! Lol
Comments are closed for this post.