W.O.D.: F L-INT Mid Week 4

Wednesday, July 18, 2012 • EnduranceF L-INT, ME

STRENGTH:

ME: Front Squat

Post loads and reps to comments. Rest 5:00-10:00 then perform CFE Strength & Conditioning WOD.


CFE STRENGTH & CONDITIONING WOD:

5-4-3-2-1 reps for time of:

Front Squats, 155/105 pounds

Lateral Burpees

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (TUE): 6 x 2M, spin/rest 2:00 between, hold splits within 3-5 seconds

Run (TUE): 3 x 1000m, rest 2:00 between, hold splits within 3-5 seconds

C2 Row (TUE): 3 x 1250m, rest 2:00 between, hold splits within 3-5 seconds

Ruck (TUE): 3 x 1M with 35# ruck/vest + boots/utes, rest 2:00 between, hold splits within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (WED): 6 x 2M, spin/rest 2:00 between, hold splits within 3-5 seconds

Run (TUE): 6 x 600m, rest 2:00 between, hold splits within 2-3 seconds

Post sport and times to comments.


"The Best Running Shoe" with Doug Katona, CrossFit Journal preview video [wmv] [mov]

Note: This week's episode of the Whiteboard Wednesday series will be posted tomorrow.


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Comments (29)

Nick
on Wednesday, July 18, 2012 at 05:34 am
lateral burpees
Are the lateral burpees over and back = 1 rep?
Savage
on Wednesday, July 18, 2012 at 06:44 am
WOD
ME: 135x5, 185x3, 205x2, 225x2, 245x2

S&C
1:56

That was a fun workout. Who knew 2 minutes was so long...
Roy Byrd
on Wednesday, July 18, 2012 at 06:50 am
What is a lateral burpee?
Kaitlin
on Wednesday, July 18, 2012 at 07:36 am
RE:Lateral burpees
From the demo page Lateral Burpees
http://www.crossfitendurance.com/blog/3/post/11
Theo Watt
on Wednesday, July 18, 2012 at 08:08 am
Swim
8 x 100m

All 1:38-1:43
Brian G
on Wednesday, July 18, 2012 at 11:01 am
3S
Strength: Did DE vs ME at 100# 10x2 on 1:00

S&C: Used 105#. 4:35.

Endurance: Did run today. Had to use a treadmill. I kept jacking the timer all up but I was running between 8 & 9mph for about 2:30-2:45 splits.

Oly Tri on Sunday
SteveK
on Wednesday, July 18, 2012 at 11:04 am
WOD
Front Squat 225x3 (10#pr), 245x1 (10#pr)
S&C WOD - 2:40rx. That was tough.

C2Row 1250x3 - 5:11, 5:11, 5:09
Glenn
on Wednesday, July 18, 2012 at 11:12 am
WOD
I did the run intervals, waited 7 minutes and then did the front squats with Kettlebells. Maxed at 2x2 pood, then did the 5,4,3,2,1 with 28kg bells. Instead of lateral burpees, I did Surfees, which is like a burpee but you stand up like your surfing. More fun.
Shawn
on Wednesday, July 18, 2012 at 11:15 am
ME: 185x2, 225x2, 255x2, 260x1 (PR!), 225x2

S&C
2:02
Darrell
on Wednesday, July 18, 2012 at 11:30 am
3S Bike
5:35, 5:35, 5:34, 5:34, 5:35, 5:35
Brad Williams
on Wednesday, July 18, 2012 at 12:14 pm
7/18/12 WOD
Intervals on the bike this morning while watch the TDF riders in the mountains. Kept the intervals to 6 minutes/2 rec. No S&C today and resting tomorrow to hopefully get this cold to subside. Feeling lots better though.
chughes
on Wednesday, July 18, 2012 at 01:22 pm
WOD
Hit my PR on Front Squat- 275 One time, maybe could have down two but would have been pushing it

WOD:
3 min flat.
Adam Thomas
on Wednesday, July 18, 2012 at 01:52 pm
WOD
ME: Worked up to 225 for 1 rep

S&C: 2:44 RX
Dane
on Wednesday, July 18, 2012 at 02:57 pm
WOD
275# 3RM
1:45
My front squat is embarrassingly weak.
Chad Brinkley
on Wednesday, July 18, 2012 at 05:10 pm
Bike WOD
I did the three sport Bike WOD today. 5:00 Warm Up; 6x2 Mile with 2:00 Rest (5:33; 5:34; 5:33; 5:34; 5:33; 5:40); 5:00 Cool Down + Mobility. A little slow on the last split.

This morning I did S&C at the local box.
WOD 1: 30 Dumbbell Clean Burpees for time. I used two 25 LB DB. Time was 2:24.

WOD 2: 20 Minute AMRAP of [20 Double Unders, 10 Ninja Roll Ups/Reverse Burpees, 20 Stationary Alternating Overhead Lunges @45, 10 Box Overs @24", 20 Paralette Push Ups] 4 Rounds + 20 Double Unders + 1 Ninja Roll Up/Reverse Burpee RX.
zman
on Wednesday, July 18, 2012 at 05:41 pm
wod and 3s run
last night I did 3s run
Didn't have time to check site before so on accident I only took 1:30 rest instead of 2:00
2:00
2:08
2:05
2:11
2:25
2:18

Those hurt..
Then today did the wod

Strength 5x5
Bb front squat (used a dynamax ball for depth)
185x5
Shouldve gone heavier but I am sore as shite today

S&C RXd
2:35
Ice bath here I come!
ChadA
on Wednesday, July 18, 2012 at 06:47 pm
1st time front squat: really struggled with grip. Couldn't get the weight off me wrists?!? Maxed at 115 before my wrists gave out. Had to do the S&C WOD with BS (2:07). Is the mummy grip acceptable?

Endurance WOD scaled to 2 repeats: 4:20, 4:24
JRS
on Wednesday, July 18, 2012 at 06:55 pm
Strength + S&C
Strength: 3RM-275lbs

met con:
2:27 as rx'd
Jake Fisher
on Wednesday, July 18, 2012 at 07:22 pm
Daily Results
STR: Front Squat (ME) 250# PR +10#
95(8),115(4),135(2),185(2),225F, Zercher: 225,245,250
>> Switched to Zercher Squat as my wrists were the limiting factor, felt bone-bone sliding/grinding not a pleasant feeling. Zercher eliminated that.

WOD Rx'd = 2:56
>> 0:57 PR from last year, AWESOME!

Looking forward to a full REST DAY tomorrow!
Brett Dean
on Wednesday, July 18, 2012 at 07:40 pm
WOD
Front Squat, 2-2-2-2-2
Results: 215-225-235-245(PR-2RM)-250(1-F, PR-1RM)

S&C - Rx: 2:21
tony
on Wednesday, July 18, 2012 at 08:52 pm
S&C WoD
Had to do a hotel mod for the WoD:
DB Front Squats: 10-9-8-7-6-5-4-3-2-1 starting with 20# DBs and increasing weight each round until reaching max DB weight at 50# (start @ 1:00 rest & decrease rest each round). This was more like a DE instead of ME, but sometimes you have to improvise.

Used 50# DBs for S&C WoD - T=2:41

That was intense. Tabatas tomorrow....ouch!
alfonzo
on Thursday, July 19, 2012 at 05:31 am
Birthday workout!
155,175,185,195,205 front squat

3:16 @ 135
Travis Pirdy
on Thursday, July 19, 2012 at 09:10 am
long interval swim WOD
8 100s on 2.30...

Splits between 1.05 and 1.08.

Was very happy :)

T
SteveK
on Thursday, July 19, 2012 at 09:17 am
ChadA - Front Squats
Chad that wrist flexibility takes a while to develop. When I was starting out I alternated between the front rack and the mummy position. I would suggest doing as much work as you can in the front rack to try to develop the flexibilty and then switch to mummy as opposed to doing back squat.

Check out MobilityWOD.com as well, he has some exercises to help build out your front rack.
Darrell
on Thursday, July 19, 2012 at 10:46 am
S&C WOD
ME: 135 x 2, 155 x 2, 165 x 2, 175 x 2, 185 x 1

Then, 4:00.33.
Darrell
on Thursday, July 19, 2012 at 10:49 am
S&C WOD
ME: 135 x 2, 155 x 2, 165 x 2, 175 x 2, 185 x 1

Then, 4:00.33.
Jake Fisher
on Thursday, July 19, 2012 at 12:00 pm
Zercher Squat, ChadA & Darrell
If you're having trouble in "rack position" w/ the weight across your shoulders/chest and wrists in hyper-extension, a good alternative to continue to build strength in the front squat would be the Zercher Squat.

One thing with the Zercher though, you really have to watch your back/spine alignment and keep your shit tight. The Zercher will light-you-up in places you've never lit-up before (mainly your lumbar loins ;) -Can you say, "Overnight posture fix?!" Good grief, Charlie Brown!

I had to switch to Zercher style yesterday because my wrists were screaming... My legs were fine for the lift, just couldn't stand the pain in my wrists. The Zercher places the weight in the crooks of your elbows and lower on your front torso, so the squat becomes a little more intense/extreme, but it alieviates any stress in your wrists that you might be feeling.
alfonzo
on Thursday, July 19, 2012 at 06:05 pm
18 JUL 12
4:04
4:00
4:02

3x1000 run
MJS
on Thursday, July 26, 2012 at 06:54 am
Endurance
Ran 3x1000m at 6:00/mile pace
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