W.O.D.: Mid Week

Wednesday, April 09, 2014 • EnduranceShort Interval

STRENGTH:

DE: Shoulder Press 10 x 2 @ 70% 1RM on :45s

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


CFE STRENGTH & CONDITIONING WOD:

"Taylor"

4 Rounds

Run 400m

5 - Burpee Muscle Ups

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): Repeat :60 on, :90 off until form/pace deteriorates

Bike (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Row (TUE): Repeat :60 on, :90 off until form/pace deteriorates

Ruck (TUE): Repeat :60 on, :90 off 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 (WED): Repeat :60 on, :90 off until form/pace deteriorates

Bike (MON): Repeat :60 on, :90 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :90 off until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Port Moody



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Comments (6)

Brad Williams
on Wednesday, April 09, 2014 at 07:38 am
4/9/14 WOD
Interval bike this morning. 15 min. Warm-Up (Spin, 2 x 1 leg drills, Pace Increase), 14 x 1 min./90 rec. Int., 10 min. Cool-Down.

made up my own S&C WOD shortly after. 10 min. on the 1 min. 25# Manmakers 5-4-3-2-1-1-2-3-4-5 reps.

The S&C WOD was hard after bike intervals. My shoulders and glutes were on fire.

Stretching for mobility right after and I've been stretching with the kids at school to loosen me up more.
John P.
on Wednesday, April 09, 2014 at 10:09 am
4/9 WOD
1. DE Shoulder Press
-10x2 every 0:45 (115#)
2. S&C WOD, 4 rds:
-400m run
-5 burpee muscle-ups (rings)
--18:48
3. 10-9-8-...1:
-GHD situp
-GHD hip extension
Side
on Wednesday, April 09, 2014 at 02:47 pm
4/9/14 WOD
95 x 10

13:54 (PUs not MUs)

Felt the 'Fran Cough' when I was done, loved it.
PC
on Wednesday, April 09, 2014 at 04:44 pm
> Shou Press 10x2 @ 115#

> "Taylor": 13:55
Tim
on Wednesday, April 09, 2014 at 06:28 pm
9/4/14
AM: Rest
PM: Squats, wendler.

85kg/5, 97.5/5, 110/10, new 10RM pr.

My legs are so sore today, but so happy with the pr.
Kurt
on Wednesday, April 09, 2014 at 09:20 pm
9APR WOD
S&C: Not RX'd
No opportunity to do the MU, so
400m Run then
5X Burpee+3 Strict Pull ups + 3 Strict Ring Dips
18:54- probably out of the intended time domain but it was still fun.
Comments are closed for this post.