W.O.D.: E Mid Week 3


DE: Bench Press 10 sets of 3 reps @ 50% of 1RM on 0:45

Post loads to comments. 5-10 minutes rest then CFE S&C WOD.


Three rounds for total reps of:

0:30 of Deadlifts @ Bodyweight

0:30 of Hand-Release Push-ups

0:30 of Hollow Rocks

0:30 of KB Swings, 1.5/1 pood

Rest 1:00 between rounds. Post reps per exercise for each round to comments.


3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform S&C Recovery if needed.

Note: "Sport (DAY)" denotes the day a workout is designed to be performed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 15 x (25m TT, 25m Easy)

Bike (TUE): 8 x 1/4M TT, spin/rest 2:00

Run (TUE): 4 x 400m, rest 90 seconds, hold splits within 2-3 seconds

C2 Row (TUE): 4 x 500m, rest 90 seconds, hold splits within 2-3 seconds

Ruck (TUE): 10 x 400m at fastest possible pace with 35# ruck or vest (this is not a ruck-run), rest 90 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15 x (25m TT, 25m Easy)

Bike (WED): 8 x 1/4M TT, spin/rest 2:00

Run (TUE): 6 x 400m, rest 90 seconds, hold splits within 2-3 seconds

Post sport and times to comments.

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Comments (37)

on Tuesday, April 17, 2012 at 07:42 pm
Is this all out each round or like a tabata where you try to score equally across all rounds?
Daniel Smith
on Tuesday, April 17, 2012 at 08:38 pm
Hate to be that guy!
I totally hate to be that guy but i feel like i am not being heard or in this case read haha....i asked a few questions recently and it kind of bumbs me out to see someone who posted after me get answered but not me.

Do i need to post my time more? What do i have to do to get noticed?
on Wednesday, April 18, 2012 at 04:50 am
just getting used to CFE
Dead- 10 11 14
Hand Release- 13 15 14
Hallow Rocker- 14 14 15
KB Swing- 15 16 17

I would love to hear from someone who has been doing CFE for a while and has done a few Tri's.
on Wednesday, April 18, 2012 at 05:44 am
@ Daniel Smith
Sorry bro.. JMAC&Kaitlyn are great at answering question most of the time. There also a few of us that have been following CFE for a long time that can answer most questions.What was you question? I'll do my best.
on Wednesday, April 18, 2012 at 05:46 am
@ Roger.
Roger you need to get with Jacob Fisher or StasyF. They are high level triathletes and can get you some good insight.
on Wednesday, April 18, 2012 at 06:06 am
ME Bench 290lbs
Round 1 -58 reps
Round 2 -61 reps
Round 3-58 reps
DL @215

Row 4x500
Daniel Smith
on Wednesday, April 18, 2012 at 06:43 am
@ Roger!!
Hey dudies i have been a triathlete for about two years of so now and have been a competitive runner for many years before that.
I have done CrossFit for about 7-8 months now and love every bit of it. My results have been sky rocketing with faster mile intervals, my seconds have been shaving off on my 400 meters from what was 1:20 to now 1:09, better and stronger swim time, i have never been a real strong swimmer so my 50 meter what was 55 sec in now down to 45-43 seconds,and my bike strength has increased 7 fold haha. Not to mention my strength has immensely improved, i am a 170 pound triathlete who can bench 225 twice haha and run a 5:50 mile. I am real impressed with the program and cant wait to see how it does in my tri season this sping/summer.

Not to show boat or brag but i am just impressed with this program and very pleased!!
on Wednesday, April 18, 2012 at 06:46 am
Daniel Smith
Hey Daniel,

I know what you mean. I've posted a few questions that would seeming apply to everyone who posts on here and I would not get any response. It's about a 50/50 chance I have noticed. I'm not sure what questions you are referring to but I've been off the site for the last week and a half. Then again, I'm not a triathlete (yet) so I probably could not have answered your question. I do have a decent background so I try to answer questions that I have experience in. Anyway, good luck in getting your question answered.
on Wednesday, April 18, 2012 at 07:30 am
Daniel Smith
Most questions are answered within the comments. If it is repeat question it may not be answered because it was answered earlier in the comments. Many questions are answered in the FAQ, workout legend and demo page. Some of these questions may not get answered because they are answered on the site already
D Craig
on Wednesday, April 18, 2012 at 07:31 am
Shoulder still bothering me.

DE seated shoulder press

Substituted 30 second handstand hold for the pushups (shoulder)

Did not count the reps while doing the wod...my bad
on Wednesday, April 18, 2012 at 08:20 am
Tapering for race Saturday
Do you guys think it's ok to do a CF WOD Thursday (tomorrow) if I'm doing a race on Saturday. It's a trail 25K.
on Wednesday, April 18, 2012 at 09:04 am
Wishing NOLA 70.3 athletes the best
Just heard the official Coast Guard weather report for NOLA. 20-30 MPH winds, and I'm not doing this one, so it's not my curse this time. Sounds like the CG are going to recommend canceling the swim, so beast mode the duathlon. Can't wait to hear how everyone did! This would be a race day situation that could favor a CFE triathlete.
on Wednesday, April 18, 2012 at 09:21 am
Bench 10x3 of 185/205

3 rds - total reps

52 deads total
60 hrpu total
60 hollows total
57 swings total
on Wednesday, April 18, 2012 at 09:28 am
RE:Tapering for race Saturday
Some depends on what you have done this week. Another factor would be the type/duration CF wod that you would complete.
on Wednesday, April 18, 2012 at 09:33 am
questions, questions, and more questions
Guys, believe me, I would like to be able to respond to every single comment, e-mail, courier pigeon, etc. that I receive. But, unfortunately (realistically), I can't.

Other folks on the site can (and will) definitely help out in answering questions.

Also feel free to check out:
on Wednesday, April 18, 2012 at 09:34 am
RE:Tapering for race Saturday
Did CF Mon, heavier, and yesterday was Eva. No CF today. Maybe going 70% effort tomorrow, would that be ok? What's best to do if I did do a CF WOD?
on Wednesday, April 18, 2012 at 10:02 am
Personally, I wasn't speaking towards jmac or Kaitlin in terms of questions being answered. I think the two of you do an excellent job of answering the majority of questions. I was referring to the rest of us who participate on the site. I think the rest of can do a much better job of helping each other.
on Wednesday, April 18, 2012 at 10:13 am
SS Run
After a week off from training and 4 days of suffering through food poisoning, I felt really fresh and light (lost 8 pounds over 4 days) on today's ewod. Glad to be back to training!

on Wednesday, April 18, 2012 at 10:40 am
Amazing at how dead you can be if you really push yourself on such a short workout!

Deadlifts @ 100lbs - 10, 12, 12
Hand Release - 12, 13, 13
Rockers - 18, 18, 13
KB Swings - 13, 14, 13

Love CFE....thx for all you do!
on Wednesday, April 18, 2012 at 10:55 am
RE:Tapering for race Saturday
Lydia-- Lifting heavy on Monday was good. Where you did Eva yesterday you don't really need another CF wod.
Thursday do a run wod of 8X200 @ 70% effort 2 minute rest. Friday rest. Sat have a great race.
on Wednesday, April 18, 2012 at 12:03 pm
RE:Tapering for race Saturday
Ok not to be annoying or picky, but today I did more of an endurance workout, brick (bike and run) with a light yoga tonight, still should I run tomorrow?
on Wednesday, April 18, 2012 at 12:08 pm
modified 3S
Would there be a big difference between the modified 3S from today's WBW and doing CF M,W,F,Sa?

It's easier for my schedule to do 2 WODs Sat. than Tues.

I'm guessing you picked Sat. S&C to eliminate because CF & a tempo WOD is a bigger one-day expenditure than CF & a run interval would be on Tues., or you'd rather us do one WOD the day before a time trial.
Is this difference significant, or am I over-thinking it?
Wouter M
on Wednesday, April 18, 2012 at 01:02 pm
Run 6x400
6x400m @16 - 16 - 16,5-16,5-16,5 - 17
on Wednesday, April 18, 2012 at 02:59 pm
Re:Roger and Enoch
Enoch- you give me too much credit. I am probably more high race volume triathlete that needs her head examined; I average 10 races a season. I struggle with the run.

Roger- I started CFE first week in December 2011. I spent four years training LSD for tri season. I did my first CFE only race in February and placed first in age group and qualified for the USAT National Championship in Oly distance in Vermont. Lately, in cycling, I have been placing well in time trials and road races, but the heat of summer hasn't started yet.
on Wednesday, April 18, 2012 at 03:02 pm
RE::Tapering for race Saturday
Lydia-- You can do a light run wod where you did a brick today. Friday is a complete rest day. I would not do a CF wod 2 days before a race.
on Wednesday, April 18, 2012 at 03:59 pm
Started with a Row. 5x500m with 60s rest between - average pace for all 5 was 1:53. Then the WOD

Dead (60kg)- 6 8 8
Hand Release- 16 16 16
Hallow Rocker- 16 17 16
KB Swing (rx)- 15 14 14

Gotta really work on my deadlift - fairly new to weight lifting (can't wait to get stronger!)
on Wednesday, April 18, 2012 at 04:17 pm
Today's WOD
DE: 10x3 at 95lbs. (felt too light)

15,15,15 (135lbs)

Daily fact about me: I ran track in high school (800, 4x400, long jump, triple jump) and we never did one bit of weight lifting or even plyometrics. If only I knew then...
Brad Williams
on Wednesday, April 18, 2012 at 04:24 pm
4/18/12 WOD
Interval run this morning since I won't have a bike for a while. Jogged for the 90 second recovery. 1:30,1:36,1:37,1:35,1:48(hill),1:37. Tempo for 10 minutes after then cool down. Rec. run after school since it was nice and I wasn't going to be able to get to the gym- 19 min. 2.5 miles 7:30 pace. Felt good about that, but I need to slow down more. On the plus side, glad that what I thought was easy ended up faster.
Chad Brinkley
on Wednesday, April 18, 2012 at 04:35 pm
Re; Roger & Bike WOD
Roger: I started CFE training in April of 2011. Last year I raced two sprint Tris, one olympic, and two 70.3 races. I also did some 5K and 10K road races. I set PRs at all distances and placed in my age group in the second sprint race. I just found out I qualified for the national olympic distance race in Vermont this fall.

I did the three sport Bike WOD today: 5:00 Warm Up (High Cadence Spinning); 8x 1/4 Mile with 2:00 Rest (intervals were 36,35, 36, 35, 36, 38, 35, 37); 6:00 Cool Down (High Cadence Spinning)

Strength & Conditioning at the local box this morning:
Strength: Power Clean 5-5-5-3-3-3 (95, 105, 115, 125, 135, 145)
Conditioning: 3 Minutes Max Reps Hang Clean (105), 90 Seconds Max Reps Sit Ups, 2 Minutes Max Rep Hang Cleans (105), 60 seconds Max Reps Sit Ups, 1 Minute Max Reps Hang Clean (105), 30 Seconds Max Reps Sit Ups. Total reps: 208
Jake Fisher
on Wednesday, April 18, 2012 at 05:52 pm
Daily Results & Miraculous Healing
>> I need a longer MetCon to make up for not being able to get out on the bike tonight (worked really late again) ... See, friends, LIFE gets in the way -- periodization doesn't work ;)

For 10:00 minutes after while everyone was laying on the floor and not moving, I was walking 800m and doing mobility work preparing for tomorrow ;)

Hit the STRENGTH before leaving the box: BENCH PRESS (DE) 3 reps for 10 sets on every 0:45 =
95# on the bar, 50# in bands; AbMat under my shirt to bounce the bar off of w/ focus on explosive speed

REST DAY TOMORROW!!! Looking forward to it FOR SURE!!!

PS: Lots of prayer, lots of liver and Vitamin A supplementation w/ extra amounts of leafy greens in my diet and my hematocrit measured 48% today, which puts me OUT OF ANEMIA RANGE. CURED!

I'll have my hemaglobin measured in a couple days and I'll let you know those results when they're in.
on Wednesday, April 18, 2012 at 06:03 pm
Hollow Rocker Standard
What constitutes 1 complete hollow rocker? One sway? or a sway back and forth?
on Wednesday, April 18, 2012 at 06:41 pm
RE:hollow rock
Patrick-- Watch the demo on the demo page. Go to the about tab and the demo page is on the drop down.
Quentin Frewing
on Wednesday, April 18, 2012 at 09:48 pm
Bike (WED): 8 x 1/4M TT, spin/rest 2:00
Resistance: 15 
1: 34 s
2: 35 s
3: Unknown 
4: 37 s 
5: 37 s 
6: 35 s 
7: 37 s 
8: 37 s 
on Wednesday, April 18, 2012 at 11:44 pm
DE @ 135#

S&C: DL @ 172# 16, 16, 16
HRPU 21, 22, 21
Hollow Rocks 19, 18, 17
Swings 17, 17, 17

Good wod. Good luck to you Jake. You'll be in my prayers.
on Thursday, April 19, 2012 at 04:49 am
Had the days scrambled this week - schedule/tired legs/when friends could help with kiddos...

Tues - Swim - did 36m on/off (pool is 18m length) held 36/37s for all the "ons"

Weds - Run at track - 1:21-1:20-1:19-1:19-1:19-1:21 - only had 60s rest before last interval as I thought they were locking gates. That extra 30s is apparently quite helpful!

Turns out they just close them but don't lock...so tacked on the main site couplets (did reg push ups and OLS) then an 800.

Wore the Brooks Pure Flow - helped encourage mid foot strike but very cushy - thinking they will be better on road than the already cushy track. Will try them in 5K race Saturday...
on Thursday, April 19, 2012 at 11:06 am
DE Benchpress @ 135#

CFE WOD as rx'd - Didn't jot down numbers and my hollow rock could stand to be more hollow. Add that to my list of areas of needed improvement.

Track Intervals: CFE Invictus had us doing 6 X 800m runs: Ranged from 3:28 (last one) to 3:55.

Good luck to NOLA 70.3 and SoCal Ragnar participants this weekend!
Jake Fisher
on Thursday, April 19, 2012 at 03:19 pm
RE: Daniel Smith
Brother, I always CTRL+F (find) my name on here and do my best to answer the questions, comments, concerns that people direct toward me. Sorry that I didn't notice your question either. But, to be honest, I haven't been as "involved" on here with correspondence as I should be or as I have been in the past.

I've been doing a few special projects at work which has consumed 10-12 hours of me for the past week or so; then training and coaching at my box for 2-3 hrs; I'm lucky to get online and post my "Daily Results" from training, much less read all the comments/questions.

Plus, with the way this resource works now (compared to the old site), not having the comments/answers nested underneath each reply is way unadaptable and headache-inducing ;D

Again, sorry man.
Comments are closed for this post.