W.O.D.: Mid Week

Wednesday, April 16, 2014 • EnduranceLong Interval

STRENGTH:

DE: Box Squat 10 x 2 @ 70% 1RM on :60s

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


CFE STRENGTH & CONDITIONING WOD:

For Time

21 - Press (95/75)

Run 400m

21 - Push Press (95/75)

Run 400m

21 - Push Jerk (95/75)

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): 500m, 250m, 125m, 75m Recover 1:1

Bike (TUE): 5k, 2.5k, 1.5k, 750m Recover 1:1

Run (TUE): 1.5M, 1M, 800m, 400m Recover 1:1

Row (TUE): 2k, 1.5k, 1k, 800m Recover 1:1

Ruck (TUE): 5k, 2.5k, 1.5k, 750m Recover 1:1, 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): 500m, 250m, 125m, 75m Recover 1:1

Bike (WED): 5k, 2.5k, 1.5k, 750m Recover 1:1

Run (OFF): OFF

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


CrossFit Endurance Seminar, CrossFit of Naperville



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Comments (10)

Tim
on Wednesday, April 16, 2014 at 05:29 am
16/4/14
Run Tempo

Rested in AM, so decided to do a tempo run, tried to keep 20km under 5min/km pacing.

By the end I was overall about 5:02, which is annoying, especially as I wasn't running on (significantly) tired legs.
John P.
on Wednesday, April 16, 2014 at 10:07 am
4/16 WOD
1. DE Squat
-10x2 @ 225# on :60
2. S&C WOD
-21 press (95#)
-400m run
-21 push press (95#)
-400m run
-21 push jerk (95#)
--9:05
3. 3 rds:
-1 muscle-up
-3 ring pullups (false grip)
-20 GHD situps
Sam Peck
on Wednesday, April 16, 2014 at 10:16 am
Ruck Skills and drills?
Any Recommendations for good Ruck Skills and Drills? Should I just use the running skills and Drills?
Raph
on Wednesday, April 16, 2014 at 02:03 pm
Wod
DE 10X2 box squats on 16 inch box with 200lbs

Wod as rx'd but run was a bit longer to get from the gym area to outside.

15:09 (my strict pressing felt weeaaak)
Sean
on Wednesday, April 16, 2014 at 02:28 pm
CFE loads and times
Okay, so I'm still new to CFE but here's my CFE times:
Strength-205lb DE squat
CFE- 9:45@95lbs
Is that a decent CFE time?
Going to do my run tonight.
Brad Williams
on Wednesday, April 16, 2014 at 04:03 pm
4/16/14 WOD
Interval bike this morning. 20 min. Warm-Up (Spin, Pace Increase, Drills), 9 min. (5K), 5 min. (2.5K), 3 min. (1500m), 2 min. (750m) w/Equal rec., 22 min. Steady Ride, 10 min. Cool-Down.

Strength after school. Did a Gymnastics WOD from a couple days ago. 50 10# Inverted DB Iron Crosses, 50 Handstand Push-Ups (either for time).

Stretching and lacrosse ball smashes for mobility. Been using higher cadence for bike WODS and after mobility legs felt fresh rest of day. Hopefully this will transfer to outside riding well.
Dave A
on Wednesday, April 16, 2014 at 04:30 pm
16 APR WOD
21 - Press (85)

Tabata Squat: 6 reps

21 - Push Press (85)

Tabata Squat: 6 reps

21 - Push Jerk (85)
Jake Fisher
on Thursday, April 17, 2014 at 12:40 pm
Im back!
Box Squat (DE) = 145# Rx

WOD = 7:52 Rx
Paul
on Thursday, April 17, 2014 at 03:35 pm
WOD
Rx 9:30
Desmond
on Wednesday, April 23, 2014 at 04:52 pm
WOD
DE Box Squats - 10x2 @ 210lbs on 60 sex

S&C (rx) - 12:06
Comments are closed for this post.