W.O.D.: F S-INT Mid Week 7

Wednesday, August 08, 2012 • EnduranceF S-INT, Strength, ME, 20RM, WBW

STRENGTH:

ME: Front Squat 1 x 20

This is a maximal effort unbroken set. Athlete may "rest" in the front rack position.

Post loads to comments. Compare to 06.06.2012.

Rest 10:00 then perform CFE S&C WOD.


CFE S&C WOD:

Three rounds of:

Row 500m

8 Power Cleans, heavy

12 Burpees

Rest 2:00 between rounds. Post times to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD or Perform Strength & Conditioning Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 20 x 50m on 1:45, hold splits within 2-3 seconds

Bike (TUE): 8 x 1/4M, spin/rest 2:00, hold splits within 2-3 seconds

Run (TUE): 8 x 300m, rest 2:00, hold splits within 2-3 seconds

C2 Row (TUE): 6 x 500m, rest 2:00, hold splits within 2-3 seconds

Ruck (TUE): 10 x 400m with 20# ruck/vest, rest 2:00, hold splits within 2-3 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 25 x 25m on 0:45, hold splits within 2-3 seconds

Bike (WED): 5 x 1/2M TT, spin/rest 3:00

Run (TUE): 6 x 300m, rest 2:00, hold splits within 2-3 seconds

Post sport and times to comments.


Whiteboard Wednesday


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Comments (20)

Alan Pamayo
on Wednesday, August 08, 2012 at 05:06 am
3S Run
Run 6x300m: 0:59, 1:02, 0:58, 0:58, 1:00, 0:59
Sjr
on Wednesday, August 08, 2012 at 05:59 am
Substitution for the row?
Any suggestions for a good substitution in place of the row? Going to guess a certain running distance?
Brad Williams
on Wednesday, August 08, 2012 at 06:17 am
8/8/12 WOD
135lbs. for the Front Squats this morning. Started with 155lbs. but did 1 rep re-racked and started over. I was drained after the
135 lb. 20 unbroken reps.

Circuit- 105lbs. for the Power Cleans. 3:42,3:45,3:39. Overall this was one of the hardest S&C WODS I've done in a while. The circuit was good beccause mentally I wanted to stop so bad at some points.

No END today, rest tomorrow. Probably S&C or easy swim Friday.
Daniel L
on Wednesday, August 08, 2012 at 08:43 am
3S Bike
5x800m @ 67-90 seks (last 2 headwind)
Did normal Me front squats @ 80-100kg
Metcon: cleans @ 60kg 3.30, 3.40, 3.46

Had to sit down for 15 min after this one. Pukie was close!
Grant
on Wednesday, August 08, 2012 at 10:13 am
Ruckin
Wod- 4rds
Splits-509,503,447,512
PC@185lbs

ME- @155lbs
Jim McKnight
on Wednesday, August 08, 2012 at 10:15 am
S&C WOD
Front Squat: 185x15, 155x5

METCON:
Only had time for two rounds at lunch:
RX
Power Clean 155lbs
Round 1: 4:17
Round 2: 4:37
Daniel Alicea
on Wednesday, August 08, 2012 at 10:57 am
Run (TUE)
For the Run - 8 x 300m, rest 2:00, hold splits within 2-3 seconds

Does this mean that you run 300 m for 8 times resting for 2 min between each round? what is the 2 to 3 sec splits?
Kaitlin
on Wednesday, August 08, 2012 at 11:27 am
RE: Run TUE
Daniel--
Yes you will run 300m 8 times with 2 minutes between each. From the FAQ What does hold within 2-3 seconds mean?

The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing.
JenJ
on Wednesday, August 08, 2012 at 11:28 am
re: Run (TUE)
Daniel.. you are correct on the first part.

And from the Endurance FAQ re: holding splits within 2-3 seconds:

"The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing."
Charles
on Wednesday, August 08, 2012 at 04:07 pm
08.08.2012
ME: 155#

S&C WOD: 16:14 @ 185#
Chad Brinkley
on Wednesday, August 08, 2012 at 04:13 pm
Bike WOD
I did the three sport bike WOD this evening: 5:00 Warm Uo; 5 x 1/2 MIle with 3:00 Spin/Rest (Intervals were 73, 73, 76, 72, 72); 8:00 Cool Down + Mobility.

This morning, I did the local S&C WOD:
Strength: 7x4 Bench Press (115, 135, 145, 145, 155, 165, 170)

Conditioning: For time... 55 Double Unders, 45 Air Squats, 35 Paralette Push Ups, 25 SDHP @105, 35 Paralette Push Ups, 45 Air Squats, 55 Double Unders. Time was 11:19 RX.
Ross
on Wednesday, August 08, 2012 at 05:20 pm
WOD
Strength 1 x 20 fornt squat @ 105

S&C as rx'd with 125 pounds for the power cleans.
4:07/3:57/4:04

Endurance: did 8 x 400 meters instead.
1.22/1.20/1.17/1.18/1.12/1.14/1.17/1.14
Jake Fisher
on Wednesday, August 08, 2012 at 05:21 pm
Daily Results
STR: Front Squat 20RM = 125# (10# PR)
>> I made some funny noises finishing out the last 7 reps; my wrists were the limiting factor--excruciating pain even after 15 minutes of mobility work (HSPU felt awesome today; part of my warm-up; rack position felt sketch)

Yesterday's WOD Rx'd = 10:38
100 Dubs
4 Rope Climbs
100 Dubs
4 Rope Climbs
>> Had to stop and tie my shoes a few times. Couldn't string my dubs together; I would get 20 unbroken, then 10 sets of 3, then suddenly they'd come back; then they'd go janky on me again. I think a lot of it has to do with an aggreviated muscle in my right calf -- only flares up during dubs and then after dubs, it stays flared-up for about a week and I feel it on my runs... I haven't been able to work it out and make it stay away.
Alan Pamayo
on Wednesday, August 08, 2012 at 06:38 pm
S&C WOD
Front Squat 1x20: 165 lbs

WOD RX'd (Cleans @165 lbs):
3:40
3:38
3:29
Rhett
on Wednesday, August 08, 2012 at 07:21 pm
WOD
Front Squat 1x20: 135 lbs

WOD RX
Clean 145 lbs
19:50
had to transit between stations
still working on bending burpees to my will
Ali
on Wednesday, August 08, 2012 at 08:03 pm
Strength + S&C WOD
Front squat: 1 x 20 UB @ 65#

S&C WOD: (clean @ 65#)

6:47, 4:10, 4:19

Lost a bit of time between the first row and set of cleans - someone swooped my bar on the squat rack :-(
T-Bake
on Wednesday, August 08, 2012 at 09:28 pm
Strength + S&C
Front Squat 125 lbs 1x20

S&C
135 lbs cleans
subbed row with 425m run

3:41
4:04
3:47
Sam
on Wednesday, August 08, 2012 at 09:37 pm
S&C & WOD
60kg

4:15
4:02
4:10
J├Ârund Rundhovde
on Thursday, August 09, 2012 at 11:46 am
3s Run & wod
1x20 at 40kg 88lb

WOD 11:09 with power Cleans 50kg, 110lb
ChadA
on Thursday, August 09, 2012 at 12:10 pm
FS at 45# (I think the front rack position is starting to come into form for me. This workout is really what I needed to work on things. Hoping to add weight soon).

S&C: PC at 70# (3:45, 3:55, 4:03). What Daniel L said!
Comments are closed for this post.