W.O.D.: F S-INT Mid Week 9

Wednesday, August 22, 2012 • EnduranceF, Short, DE

STRENGTH:

DE: Power Clean 7 sets of 3 reps @ 65% of 1RM on 1:00

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


CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 10:00 of:

5  Body Weight Deadlifts

10 Hip Extensions

20 Double Unders

Post rounds to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD:

Single-Sport (SS)

Remember, the single-sport prescription follows a TUE, THU, SUN schedule.

Choose ONE of the following sports:

Swim, Bike, Run, C2 Row, or Ruck

1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on

Note: Use 25# ruck/vest with boots/utes for Ruck.

All-out efforts. Post distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on

Bike (WED): 10 x 0:30 all-out sprints, spin/rest 2:00 between

Run (TUE): 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on

Post sport and distances/times to comments.


Rebuidling the Feet, Part 2 with Brian MacKenzie and Kelly Starrett


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Comments (27)

Dave
on Tuesday, August 21, 2012 at 08:28 pm
Hip extensions
I've been following this site and the main site for awhile and have generally been able to find, or figure out, what the prescribed exercise consists of. No luck with hip extensions. Need help. M/67/205
Rory
on Wednesday, August 22, 2012 at 05:10 am
WOD
DE: 135
S&C 5 Rounds + 2 Hip Ext
Mark
on Wednesday, August 22, 2012 at 05:20 am
Strength and Con WOD
8 rounds, 5x dead lifts, 10 Hip extensions. Dead lifts at #165. Used back extension machine for hip extensions
Kaitlin
on Wednesday, August 22, 2012 at 08:06 am
RE Hip Extension
Dave-- Back extension demo
http://www.youtube.com/watch?v=a8uxoyMbOYw
Watch the whole demo
Drew
on Wednesday, August 22, 2012 at 08:09 am
re: Hip extensions
Good Mornings with a 45lbs bar on your sholders is a pretty common sub for Hip/back extensions
StacyF
on Wednesday, August 22, 2012 at 08:49 am
WOD
DE: 85#
S&C 6 rounds + 5 DL (120# BW)
Paulo Albuquerque
on Wednesday, August 22, 2012 at 11:51 am
5 rounds + 10 hip ext
Justin
on Wednesday, August 22, 2012 at 12:02 pm
Double unders
What is a good substitue for double unders
Jim
on Wednesday, August 22, 2012 at 12:25 pm
Holy lower back!
Killed lower back. 6+4 @ 185
Zac
on Wednesday, August 22, 2012 at 12:48 pm
Re: Hip Extension
The hip extension is the same as a back extension, except...on the back extension, the hips are blocked by the pad, and on the hip extension, the hips extend past the pad.
Pablo Medina
on Wednesday, August 22, 2012 at 02:37 pm
Results
110 lbs, power clean

AMRAP: 7 rounds + 5 DL (180 lbs)
Jason
on Wednesday, August 22, 2012 at 02:57 pm
S and C WOD
Power cleans at 165#
Wod - 6 rds + 15 reps. Lower back is smoked!
Kaitlin
on Wednesday, August 22, 2012 at 03:35 pm
RE: Double Unders
Justin-- Use tuck jumps. Equal number of reps.
Mike
on Wednesday, August 22, 2012 at 04:06 pm
DE/S&C WOD
DE: 135lbs (7 sets x 3 reps @ 1 min)

S&C x 5 Rounds
Deadlift @ 205lb...
Brad Williams
on Wednesday, August 22, 2012 at 04:18 pm
8/22/12 WOD
Interval bike on trainer this morning before school. Those were really hard. Used many different gears for it and needed a longer cool-down after.

Strength & Conditioning after school. Just did the 10 Min. AMRAP- 175lbs. for Deadlifts, and Tuck Jumps for DU's- 6 sets + Deadlifts +2 Hip Extensions.

I was tired all day. Mainly from getting back to school schedule and getting up earlier. I'll get use to it though by next week. Full rest tomorrow is gonna be great.
Rubens
on Wednesday, August 22, 2012 at 04:45 pm
S&C
Well today 7x3 Power cleans 95lbs on 7min.

Then

5 Deadlift 150lbs
10 KB American swing 24lbs
10 Double Unders

7 rounds in 10min
Rob F
on Wednesday, August 22, 2012 at 05:06 pm
CFE Day 3
STRENGTH: 135# PC
WOD: 5 Rds + 5 Deadlifts
JRS
on Wednesday, August 22, 2012 at 07:49 pm
Strength + S&C
strength 7x3 @ 165lbs

S&C @ 215lbs:
6rds+5 DLs+10 GHD Hip Extensions
*Lower back is cooked
Rhett
on Wednesday, August 22, 2012 at 08:35 pm
WOD
Strength: 2 sets @ 115 lbs, 3 sets @ 125 lbs, 2 sets @135 lbs

S&C: 4 rounds + 5 deads (225 lbs)
Gif4d
on Wednesday, August 22, 2012 at 10:13 pm
WOD
DE: 175 lbs

S&C
8 rounds
*DL @ 190 lbs

Endurance:
On a trainer
manu
on Thursday, August 23, 2012 at 02:50 am
5 rounds with 140lbs dl.
subed 50 regular rope jumps for double unders.

run: 1,8 k
christian
on Thursday, August 23, 2012 at 03:48 am
WOD
DE 165
S&C
8 rounds
DL 215
Jake Fisher
on Thursday, August 23, 2012 at 01:26 pm
A little late (Yesterday's Results)
I didn't have a lot of time to train yesterday so I went with the CFL WOD which was Elizabeth (pure love!)

Rx'd = 7:17 (not a PR, but close to my current 6:55 -- I had the top time -- felt good!)

I was hanging out with Sofia Talvik and her husband last night; she's an uber-famous singer from Sweden; she's well known in the Indie scene. She'll be in Boulder on Saturday at the Laughing Goat. Go check her out! It's a FREE show, she's playing for tips. Be gracious, people of Boulder!
Kyle T
on Thursday, August 23, 2012 at 05:03 pm
WOD
WOD: 6 rd @ 165#
Christian
on Thursday, August 23, 2012 at 09:06 pm
Power cleans with 165lbs

Then 9 rounds even on the WOD. Bodyweight is 205lbs. Thanks for making me walk funny for a week
Jesse
on Thursday, August 30, 2012 at 06:21 am
A week behind
I'm following the site a week behind schedule, so I can plan out my workouts.

DE: 135

WOD: 11 rounds + 5 Deadlift (rx)

Body weight: 165
Anthony
on Thursday, August 30, 2012 at 12:15 pm
Week behind
DE 135

9 Rounds for WOD

Body weight of 145
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