W.O.D.: Mid Week

Wednesday, March 26, 2014 • EnduranceShort Interval

STRENGTH:

ME: Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

Row 1k

Tabata Squats

Run 1k

Post results 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): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Bike (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Run (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Row (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Ruck (TUE): 4-6 x 6:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Bike (WED): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Run (MON):4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

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


CrossFit Endurance Seminar, BVM CrossFit



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Comments (8)

Tim
on Wednesday, March 26, 2014 at 06:40 am
26/3/14
AM: Rested- tri this sat so I'm deloading

PM: Did swim 6x2min with 5 minute recovery.

made it 6x100m with recovery swim (50m) in between, my average 100m swim time is 2 minutes anyway.

long warm up (300m) lots of drills (500m) studying TI a lot lately and made a huge difference today.

1:51, 2:01, 2:05, 2, 2:09, 2:02.

Got stuck behind some guy going at a slow pace on a few of them, hence way over 2 minutes.

150m cool down with drills.

1800m total.
John P.
on Wednesday, March 26, 2014 at 09:59 am
3/26 WOD
1. ME Deadlift:
-1x10 (135)
-3x5 (225, 235, 245)
-3x3 (255, 265, 275)
-3x1 (285, 295, 315)
2. S&C WOD:
-1km row (3:38)
-Tabata Squats (18 reps for all 8 rds)
-1km row (3:38. Subbed for run)
3. 3 rds:
-2 muscle ups
-20 GHD situps
-30s bottom squat hold (back, front, overhead)
Dave
on Wednesday, March 26, 2014 at 12:16 pm
CFE WOD 25 March
1K row = 3:57
tabata sqt = 4:00
1K row = 3:53
total time = 12:03
McCusker
on Wednesday, March 26, 2014 at 02:37 pm
WOD 3/26
WOD
1k row - 3:33
Squat - 17
1k run - 2:59
Paul
on Wednesday, March 26, 2014 at 03:20 pm
Glorious
ME Deadlift:
PR @ 355

S&C WOD:
13:56
Brad Williams
on Wednesday, March 26, 2014 at 03:55 pm
3/26/14 WOD
Interval Bike this morning. 20 min. Warm-Up (Spin, 2 x 1 Leg Drills, Pace Increase), 15 min. Steady Ride, 6 x 2 min./5 rec. TT,
13 min. Cool-Down.

S&C after school. Made my own up. 2 Rds. 1 min. Each- Handstand Hold against Wall, Push-Up Plank, Top of Dip Hold, Hollow Hold, Superman Ext. That was really hard.

Lacrosse ball smashes on shoulders, chest, and back, stretching for legs. Shoulders and chest were tired from yesterday's strength work and I could really tell today when I was stretching with the kids at school.
Raph
on Friday, March 28, 2014 at 02:05 pm
WOD
ME Deadlift

1RM 345lbs (-50lbs) Pretty disapointed with this but only back to training for 1 month after 5 months off with a broken arm.

weather really bad so no running outside, don't have a rower...

Did 12 min AMRAP
10 DB Power Snatches (5R/5L) with 55lbs
40 yard farmer carries with 70lbs each hand
4 rounds + 10 snatches
Jeff
on Wednesday, April 02, 2014 at 08:17 am
WOD 3-26-14
This is the first time I have posted on this site, and I understand I am a little delayed in posting for this particular workout. I generally follow the schedule but 1 week behind.

Strength WOD:
1 x 6 reps at 70kg (154 lbs)
1 x 5 at 90 kg (198 lbs)
1 x 1 at 110 kg (242 lbs)
1 x 3 at 100 kg (220 lbs)

CFE WOD:
1k row-4:15
Tabata squats-16-18 per round
1k run-4:30
Comments are closed for this post.