W.O.D.: G Mid-Week 2

Wednesday, September 12, 2012 • Endurance

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:

For Time:

21 - 15 - 9

Front Squats (135/95)

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): 3 - 6 x 200m w/ 90sec rest

Bike (TUE): 3 - 6 x 2M w/ 2 min spin/rest

Run (TUE): 3 - 6 x 800m w/ 3 min rest

Row (TUE): 3 - 6 x 800m w/ 3 min rest (Experiment to find your optimal Drag Factor)

Ruck (TUE): 3 - 6 x 800m w/ 3 min rest @ 55# Ruck/Boots/Utes

Post sport and number of rounds to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 - 6 x 200m w/ 90sec rest

Bike (WED): 3 - 6 x 2M w/ 2 min spin/rest

Run (TUE): 3 - 6 x 800m w/ 3 min rest

Post sport and number of rounds to comments.


Olympic Gold Medalist and 5-Time US National Team Member Erin Cafaro

How to set your optimal Drag Factor


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Comments (28)

Chad Brinkley
on Tuesday, September 11, 2012 at 07:08 pm
Catching Up...
Just got back from a conference in San Francisco. Great week but it really interrupted my normal training schedule. Commuted from the hotel out to San Francisco Crossfit several days last week to get a daily WOD in Many thanks to the fine athletes and coaches who let me drop in for a few days. Crossfit is an amazing community!

9/4: Run WOD in the AM - 400 Warm Up + Drills, 12 x 200 with 2:00 Rest (Times were 36-40 seconds per interval); 400 Cool Down + Mobility; 12 Mile Roundtrip Bike Commute to SFC for S&C WOD. Strength - 5x5 Front Squat (165 Max); Conditioning - Scaled version of "Jack" using whatever equipment I could get - 20 Minute AMRAP of 10 Push Press @95, 10 KB Swings @35, 10 Box Jumps @20". Lost track of the rounds...

9/5: 12 Mile Round trip Bike Commute to SFC; Strength - 7 rounds of Max Rep Weighted Chinups using 30 LB (3,3,3,3,2,2,2); Conditioning - 1000 M Row, 30 Hang Power Cleans @115, 50 Scaled Pistol Squats (25 Left, 25 Right) in 13:01.

9/6: 12 Mile Round Trip Bike Commute to SFC; Strength - 3x3 Floor Press (135, 155, 165) followed by 5x10 Floor Press @105; Conditioning: 6 Rounds of Turkish Get Ups @25 LB (L/R =1), 30 Overhead Lunges with 1 Arm DB @25; Endurance: 18 Mile Bike over the Golden Gate Bridge.

9/7: 12 Mile Round trip Bike Commute to SFC; Strength - 4x3 Sumo Deadlift (135, 185, 235, 255) followed by 11 Sumo Deadlift @ 205 & 20 Sumo Deadlift @205; 5x5 DB Bench Press @50, 5x5 DB Deadlift @50, 5x5 DB Shoulder Press @35; Conditioning - 10 Minute AMRAP of 5 Pull Ups, 10 Push Ups, 15 OHS with PVC (9 rounds + 5 Pull Ups); 21-15-9 of Mountain Climbers (L/R=1), 1 Arm KB Snatch @35 (L/R = 1), 100' Farmer's Walk (2x50 LB DB) in 8:55.

9/8: 12 Mile Site Seeing Run in 90 Minutes.

9/9: Conditioning - "Overkill" - 5 Mile Run; 5 set of 10 Dips, 10 Pull Ups, 10 Air Squats, 10 Push Ups, 10 Box Steps @24", 10 Ring Push Ups, 10 Ring Rows; 5 Mile Run.

9/10: Strength: 5x5 DB Thruster (25, 30, 35, 40, 45); Conditioning - 5 Rounds of 5 Inverse Burpees, 10 Burpees, 10 DB Swings @ 50 in 8:51; Endurance: 20 Minute Run.

9/11: Swim WOD - 400 Warm Up, 6x200 with 90 seconds rest (3:27, 3:24, 3:31, 3:32, 3:31, 3:21), 400 Cool Down + Mobility; Conditioning - 9-11 WOD - 10 Rounds of 9 Hang Snatch @75 & 11 OHS @75 in 21:23.

Trying to get in one week of a normal training schedule before I taper for Branson 70.3 Race.
Scott Harres
on Tuesday, September 11, 2012 at 07:44 pm
yes
Holy smokes this week is getting after it IMO. I like it!
Matt
on Tuesday, September 11, 2012 at 08:46 pm
It working!!!!
Finished my first Triathlon on Sunday. TriRock San Diego Sprint. Took 15th in my age group (35-39) with a time of 1:04. Looking forward to taking the training to the next level of intensity to see where it can take me, Maybe the podium if I register for Clydesdale!!!
Pablo Medina
on Wednesday, September 12, 2012 at 05:03 am
Results
I couldn't do the ME Front Squat, because I was late for work this morning.

S&C WOD: 10:29 as Rx'd.

Have a good day.
Per
on Wednesday, September 12, 2012 at 07:00 am
WOD
Strength: 50-70-90-100-110-120-125 kg (f)

S&C: 5:11 (RX)

CFE: Row C2

5 x 800m

2:43:9
2:43:1
2:43:2
2:45:4
2:45:6

Avg/SPM: 30
Avg/500: 1:42:6

Damper: 4,5 (1-3), 4 (4-5)
Rusty Shackleford
on Wednesday, September 12, 2012 at 07:41 am
Results
4:44 at #95
D Craig
on Wednesday, September 12, 2012 at 08:47 am
S&C WOD
ME Front Squat
95x3
135x3
155x3
185x3
225x3
235x3

S&C WOD as rx'd
10:09
Brian Plunkett
on Wednesday, September 12, 2012 at 10:42 am
WOD
S:
115x3, 135x2, 145, 155, 165, 175, 185, 195

S&C:
15:03

Hip Flexors and entire pelvic region is extremely tight and began cramping up during S&C WOD.
Kieran
on Wednesday, September 12, 2012 at 10:55 am
Yesterday's run
5 x 800m, 3:00 rest - 2:59, 3:00, 3:01, 3:03, 3:00
I'm finally getting my 800m pacing down. That was the first time I kept 5 intervals within 5s.
Big Mo
on Wednesday, September 12, 2012 at 11:23 am
WOD
First week of CFE, not done front squat before and too fat for pull ups so went light:

S - All for 5 reps - Bar, 55, 66, 77, 88, 99

S & C - Front Squat - 88
Assisted Pull Ups

Time - 9.53
Jake Fisher
on Wednesday, September 12, 2012 at 12:47 pm
Thanks Erin!
Thanks eCaf for posting about the drag factor. I've been needing to find a simplified explanation on how to set the drag factor to direct my athletes to. I crewed in college, but a lot of the athletes at my box think I'm crazy when I try to explain to them that the damper doesn't create the resistance ;) Maybe they'll trust an Olympian? LOL
Jake Fisher
on Wednesday, September 12, 2012 at 12:50 pm
Repeating the "B Cycle"
I have not fallen away from CFE as some have assumed. Actually, quite the opposite. I'm coaching/developing three athletes right now using CFE methodologies... So my "open source" presence is a bit lackluster right now. But know this, one of my athlete's is getting a "scaled-up" version of the B Cycle and I'm doing it right along side him for a little friendly competition.

So far, so GREAT!
Alan Pamayo
on Wednesday, September 12, 2012 at 02:26 pm
S&C WOD
ME Front Squat 2RM: 245 lbs

WOD RX'd: 5:46
StacyF
on Wednesday, September 12, 2012 at 03:04 pm
S & C WOD
85#- 10:11

Swim/run- 1 hour swim and 30 min run. Tomorrow club Splash and Dash in the wetsuit. Praying it's not too big since the 10 pounds I lost from last season.
Brad Williams
on Wednesday, September 12, 2012 at 03:54 pm
9/12/12 WOD
Body was still tired from the 800's with the 12lb. vest on. Was still able to get all six intervals on the bike this morning though 6x 6min/2 rec. Those are brutal on the trainer.

Will hit the S&C tomorrow.
Gif4d
on Wednesday, September 12, 2012 at 04:32 pm
S & C WOD
ME: Front Squats
3RM - 265 lbs

21-15-9 for time...
Front Squats - 135 lbs
Pullups
7:10
Dustin
on Wednesday, September 12, 2012 at 04:54 pm
Where is it?
What happened to the Whiteboard Wednesdays?
PLA
on Wednesday, September 12, 2012 at 05:02 pm
Day 2
ME: 185X3, 205X2,2,2,2

S&C (135lbs) = 6:54
AJL
on Wednesday, September 12, 2012 at 05:13 pm
S & C WOD
135/Pull-ups 3:29
Chad Brinkley
on Wednesday, September 12, 2012 at 05:39 pm
bike wod
I did the 3 sport bike wod today. 5:00 warm up; 6 x 2 mile with 2:00 rest ( intervals were 5:33, 5:34, 5:35, 5:35, 5:49, 5:36); 5:00 cool down + mobility.

Did the local s&c wod in the am. Strength- 7x3 touch and go power cleans (95, 105, 115, 125, 135, 145, 155). Conditioning- 3 rounds of 400m run & 10 squat cleans @ 115. Time was 10:58.
Rubens
on Wednesday, September 12, 2012 at 05:40 pm
S&C
ME Front Squat 50kg
3,5,5,5 - 1 Power clean each series

WOD Modify
9 Round
1 Power Clean
5 Front Squat
5 Pullups
8m32s

and run 2km in 9m32s
Lauren
on Wednesday, September 12, 2012 at 05:58 pm
Bike (3S)
ME Front Squat 95# (working on wrist mobility, my limiting factor; not my legs)

Did box-assigned WOD.

Bike intervals with a training partner & on the road is NOT recommended. Sticking to trainer in future but did:

4 x 6 min intervals with 2 min rest between. Avg 21-22mph on intervals (mostly flat with some long, small inclines).
Alan Pamayo
on Wednesday, September 12, 2012 at 06:56 pm
Endurance Run
3x800m: 3:20, 3:24, 3:20
Rhett
on Wednesday, September 12, 2012 at 07:35 pm
WOD
ME:
95x5, 115x5, 135x5, 155x4, 175x3, 185x3, 195x1

S&C:
8:19
Keevin
on Thursday, September 13, 2012 at 07:36 am
Run 3-6 x 800
Run I completed 4x800.

3:40
3:15
3:10
3:17
Added in 2 running drills in between each 800.
Charlie Douthwaite
on Thursday, September 13, 2012 at 09:37 am
ME 245# (15 lb pr, it's gotta be the shoes!)

S&C 135# 4:25 it's definitely the shoes!

3S Bike
4x2mi 4:45, 5:10, 4:53, 5:07 out and back with a slight incline

Cue jello legs!
ChadA
on Thursday, September 13, 2012 at 12:57 pm
Couldn't hang with the FS. My legs are still toast from the weighted walking lunges and the snatches. Subbed the following:

21 Pull Ups
1200m run
15 Pull Ups
800m run
9 Pull Ups
400m run --> 18:37
Kyle T
on Thursday, September 13, 2012 at 07:31 pm
S&C
WOD: rx 5:10
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