W.O.D.: G Mid-Week 1

Wednesday, September 05, 2012 • Endurance • A, Mid-Week

STRENGTH:

DE: Deadlift 10x2 @ 65% of 1RM on :60

CFE STRENGTH & CONDITIONING WOD:

For Time:

30 - Pull Ups

30 - Over Head Squats (115/85)

30 - Pull Ups

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): 10-20 x 50m on 1 min

Bike (TUE): 10-15 x 1/4M on 1 min

Run (TUE): 6-12 x 200m w/ 2 min rest

Row (TUE): 6-12 x 200m w/ 2 min rest

Ruck (TUE): 6-12 x 200m @ 35# Ruck/Boots/Utes rest 2 min

Post sport and distances to comments. Maintain consistently difficult efforts across all sets.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10-20 x 50m on 1 min

Bike (WED): 10-15 x 1/4M on 1 min

Run (TUE): 6-12 x 200m w/ 2 min rest

Post sport and distances to comments. Maintain consistently difficult efforts across all sets.

CrossFit Escape hosts an Endurance Seminar September 8th-9th


Share This Page:

Need Some Help?
 Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (18)

Per
on Wednesday, September 05, 2012 at 07:30 am
Strength: 10 x 2 x 287 lbs

S&C: 7:25 (RX)

Row: Damper setting 4, avg 39 SPM

36:2
35:8
36:0
36:0
36:2
36:3
36:0
36:3
36:5
36:5
36:3
36:1
Alan Pamayo
on Wednesday, September 05, 2012 at 09:17 am
3S Run
8x200m: 37,36,37,35,37,36,36,35

I am finally getting over that 5 day soreness from returning to working out. But I feel (and am) horribly slow.

I had 21 days off work and working out ... did the Komen 3-day with my wife and they went canoeing 9 days in Woodland Caribou Provincial Park, way up in northwest Ontario. It was all a great time and active, but without actually doing WODs, I lost so much conditioning. Time to get back on track now.
Rubens
on Wednesday, September 05, 2012 at 09:56 am
S&C
Today

DL 154lbs 10x2 in 30s

25 Pullups
20 OHS BB
20 Backsquat 40kg
10 Snatch 40kg
25 Pullups
Brian P
on Wednesday, September 05, 2012 at 10:09 am
WOD
Strength: 10x2 @ 205

S&C: 18:25

Really struggled with Overhead Squats could only get 4 reps at time at 95lbs. Either way, happy I was able to complete exercise never doing that lift before.
Ken A.
on Wednesday, September 05, 2012 at 10:35 am
CFE without the E
I like following the S & C wods from CFE, but Im having troubles finding time to fit the runs in. Will I benefit from doing the Str and Condionting only with them being shorter wods?
Thanks!
Kaitlin
on Wednesday, September 05, 2012 at 10:58 am
RE:CFE without the E
Ken-- Some would depend on your goals.
What are you looking to achieve? Are you training for a race or event?
JRS
on Wednesday, September 05, 2012 at 11:23 am
Strength + S&C
DLs: 10x2@330lbs

S&C: 10:30 as rxd
Haven't done OHS's in over a year. Another weakness to strengthen...goodtimes
Jason
on Wednesday, September 05, 2012 at 12:02 pm
WOD
DL @ 185#
WOD: 6:54 @ 95# OHS
Alan Pamayo
on Wednesday, September 05, 2012 at 12:46 pm
S&C WOD
DE Deadlift 10x2 @255 lbs

WOD RX'd: 8:58
Brad Williams
on Wednesday, September 05, 2012 at 03:48 pm
9/5/12 WOD
Intervals on the bike this morning. Kept the intervals to 1 minute on 1 off for 15 sets. Normally I would go 45 since that is the longest it would take for 400m, but wanted to try something different. No S&C today will do that tomorrow. Competing in the MCVi 10K Saturday back near my parents place and I'm kinda going through a regular week of training to see how it affects my body. Hopefully it works out well.
jerry
on Wednesday, September 05, 2012 at 05:51 pm
9:15 w/ 2 1 pood kb for ohs
Are pull ups strict or kipping... I did strict
Charlie Douthwaite
on Wednesday, September 05, 2012 at 06:04 pm
Deadlift 10x2 225#

Wod 95# OHS 6:45
jerry
on Wednesday, September 05, 2012 at 06:27 pm
9:15 w/ 2 1 pood kb for ohs
Are pull ups strict or kipping... I did strict
D Craig
on Wednesday, September 05, 2012 at 08:20 pm
S&C WOD
DE Deadlift: 275 lbs

S&C WOD
used 95lb instead of 115lb on the overhead squat.
11:33
Ish
on Wednesday, September 05, 2012 at 08:28 pm
9/5/12 WOD
10 x 2 @ 220lbs

8:49 on WOD RX
Kyle T
on Thursday, September 06, 2012 at 04:43 am
S&C
WOD: 5:58 65# OH Squat...hard on the wrists
Vic
on Thursday, September 06, 2012 at 05:19 pm
WOD
WOD= 3:08 RX
Jesse
on Monday, September 17, 2012 at 09:18 am
Week Behind
225 on Deadlift

5:48 or so @ 95lbs.
Comments are closed for this post.