W.O.D.: Mid Week

Wednesday, March 19, 2014 • EnduranceShort Interval

STRENGTH:

DE: Back Squat 10x2 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

25 - Wall Balls (20/14)

25 Sit Ups

Run 400m

Post time 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 50m on 1:00, until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 1:00, until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00, until form/pace deteriorates

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 1:00 until form/pace deteriorates, 60# 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 50m on 1:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace

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


CrossFit Endurance Seminar, CrossFit Chickasaw



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Comments (13)

Jon
on Wednesday, March 19, 2014 at 06:28 am
0319
DE: Back Squat 10x2 @ 205
Focused on form, squatted down to medicine ball.

3 Rounds in
3:49,4:53,4:46 total 13:29
25 - Wall Balls 14# (don't have a 20#er)
25 Sit Ups (straight leg)
Row 400m
Short walk to rower.

Doing to cycle WOD this afternoon if weather permits.
Also, bought speed, power, endurance last night. Very interesting!
Scott Williams
on Wednesday, March 19, 2014 at 06:46 am
S&C WOD time
Rx 11:58 with 1:25 quarters
John P.
on Wednesday, March 19, 2014 at 10:14 am
3/19 WOD
1. DE Back Squat 10x2 @ 185# on :60
2. S&C WOD as Rx: 10:33
3. 21-15-9 GHD Situp + 3x5 jumping MU + 3x10 KTE
Paul
on Wednesday, March 19, 2014 at 11:02 am
WOD
DE Back Squat 10x2 with 190

S&C WOD: Raining outside so I did 1k on the bike each round. more fun for me to cycle than run when it's wet.
15:21
McCusker
on Wednesday, March 19, 2014 at 12:55 pm
WOD 3/19
Strength : 185lbs on the 30's

WOD: 11:15 as Rx
Eric
on Wednesday, March 19, 2014 at 02:46 pm
03/19
Strength-
DE: Back Squat (Remixed) to 2x10 Pyramid @
135,155,175,185,195,185,175,155,145,135.

S&C WOD-
3 Rounds
- 25 Wall Ball w/ #20
- @5 Unassisted situps
- 800m run
Total :15:55
Eric
on Wednesday, March 19, 2014 at 02:47 pm
03/19
Strength-
DE: Back Squat (Remixed) to 2x10 Pyramid @
135,155,175,185,195,185,175,155,145,135.

S&C WOD-
3 Rounds
- 25 Wall Ball w/ #20
- 25 Unassisted situps
- 800m run
Total :15:55
Brad Williams
on Wednesday, March 19, 2014 at 04:25 pm
3/19/14
Interval bike this morning. 15 min. Warm-Up (Spin, 2 x 1 leg Drills, Pace Increase), 20 x 2 min. (1K)/1 rec. Intervals, 15 min. Cool-Down.

400m Walk Lunge and school for S&C today. 7:13 min. That was super hard. Haven't done that one in a while. Smashes for mobility.

Rest day tomorrow. I'm getting an ESI shot in my back to end the last of the little pain I have. Should be able to get back on Friday.
Pon
on Wednesday, March 19, 2014 at 04:52 pm
substitutions
Hey Jon, not sure if this will help you in the future. You can sub 20# wall balls for 45# barbell thrusters or 20# dumbbell thrusters. On the 400m run if you row...it's an additional 25m for each 100m. So you should've rowed 500m each round. Hope that helped!
Feather
on Wednesday, March 19, 2014 at 05:18 pm
Squats @155 with 2000m row and 500m run

WOD
16:41 with 20# WB and 500m runs. 3rd run I ran with the Wall Ball for giggles.

Finished with another 200 row
Jon H
on Wednesday, March 19, 2014 at 05:46 pm
Today was my first day of doing CrossFit Endurance!

Squatted 185, then S+C in 13:04 (subbed DB thrusters with 30lb for wall balls).

Biked on the trainer, but accidentally did quarter mile repeats instead of 1k. Completed 11 rounds, each sprint 38-40 seconds. I'll be back for more tomorrow!
Tim
on Wednesday, March 19, 2014 at 06:50 pm
19/3/14
AM: rested
PM: Back squat:

95kg/5, 107.5/3, 117.5/5 new 5RM

Front squat:

10x1 at 75% on 45sec.
Jon
on Saturday, March 22, 2014 at 02:42 pm
Substitutions
Pon,
Thanks, I didn't know the 25m rule for running to rowing.
Need extra work on thrusters so that would help.
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