W.O.D.: G Mid-Week 3

Wednesday, September 19, 2012 • EnduranceShort Interval, G, Mid Week

STRENGTH:

DE: Sumo Deadlift 7x3 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time of:

50 - Air Squats

20 - Pull Ups

20 - Dips

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  @ 55# Ruck/Boots/Utes w/ 3 min rest

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.


Team CrossFit IoTA, 1 day, 2 wheels, 3 states & 206 miles


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Comments (27)

Jack
on Tuesday, September 18, 2012 at 09:07 pm
I'm back!
I think my leg is finally healed. I did a 5k the day before yesterday and was able to finish. I rested today and tomorrow I'm going to get back to it. I am going to take it easy on the pose running until I get the technique down; no more down time from injuries!
Jess
on Tuesday, September 18, 2012 at 10:04 pm
First Ironman
Hey!
I've never posted on this site before but have been following CFE for well over a year. I just completed my first Ironman full triathlon at the Grand Coulee Dam in Washington and I was pleased with my training during the entire event. So I'm just posting to express my gratitude for having such a great resource at my fingertips.
I also wanted to mention that I have been paleo for about three years and stayed paleo during the entire event, no gu or blocks, no pasta carb load dinner the night before, and I never hit a wall or "bonked". I attribute this to staying true to my training, nutrition, and the use of CFE. Just finishing the event was my only goal; which I can now check off my list!
Thanks again!
Drew
on Wednesday, September 19, 2012 at 03:36 am
3S Confusion
I notice the 3S Endurance workouts for Mon-Wed changed with today's new posting, looking back a few weeks this is very unusual for a Mid-Week post. To my layman eyes there is a big difference in today's post of "Run (TUE): 3 - 6 x 800m w/ 3 min rest" vs yesterday's "Run (TUE): 6-12 x 200m, 90 seconds rest hold splits within 3-5 seconds"
Just wanted to make sure it was on purpose, and take suggestions on which one to follow given my wicked sore legs.
Alan Pamayo
on Wednesday, September 19, 2012 at 04:05 am
Endurance Run
Run 8x200m: 38,38,35,36,36,36,37,35
Gabe
on Wednesday, September 19, 2012 at 05:26 am
Pull Ups
After doing Monday's WOD with 100 pull ups, I woke up this morning thinking, "man I wanna do more pull ups". I woke up super early to see the WOD. Lo and behold, more pull ups! *happy dance*
Jack
on Wednesday, September 19, 2012 at 07:01 am
RE: First Ironman
That is incredible Jess! Awesome job on a life goal that you can be proud of forever and one that will mega hard to top! You can always go climb K5 this year. :)
Brent
on Wednesday, September 19, 2012 at 08:09 am
3S Confusion
I'm with Drew on this one. WOD changed with today's posting. We just did the 3-6 x 800's on 3min rest last week. Are we supposed to do it again or follow the original post with 200's?
Rubens
on Wednesday, September 19, 2012 at 08:18 am
S&C
Today

DE 40kg SDHP
WOD adapted
6 Rounds
25 Squats
10 Pullups
10 Dips
StacyF
on Wednesday, September 19, 2012 at 08:21 am
Todays training & First Ironman
Jess, congrats! I am a total sap for first Ironman race recaps. Always chokes me up. Once again, congrats on your awesome finish and welcome to the club.

WOD - 7:28 rx'd
Last day of training before the Redman, 2 hour bike with long intervals and 30 minute run with short intervals. The next few days are going to be very difficult to not train. It's the part of triathlon I love the most. I guess I "get" to catch up on laundry, eat a lot, and (ugh, sigh) wait until race day Saturday.
Good luck to everyone racing this weekend whether it is racing you paid for or just racing yourself and the clock!
Conor
on Wednesday, September 19, 2012 at 09:01 am
Jess
Well done Jess, i was at the Coulee Dam as well at the weekend and completed my First Half Iron Man. What a gruelling course, a great achievement for you. I hope to do a Full Iron next year. Great work out of you!!!
Pablo Medina
on Wednesday, September 19, 2012 at 09:45 am
Nice work Jess!!
Nice work Jess!
Can I ask you something? I haven't had the oportunity to talk with an athlete who had followed this site in order to complete an Ironman... could you tell us about the final part, i mean the running part? Did you do Pose with high cadence? How was that?

Again, nice work!
Brian P.
on Wednesday, September 19, 2012 at 09:50 am
WOD
S
DE: Sumo Deadlift 8x3 @ 60% 1RM
185lbs.

S&C
3RFT
50x Air Squats
20x Pullups
20x Dips

11:58
PJ
on Wednesday, September 19, 2012 at 10:14 am
Interval Change Mid Week
Hey guys,
Some of you may have noticed that today's Endurance WODs are different than the past two days... I could tell you that this is because we want you prepared for the 'Unknown and Unknowable" or I could tell you that something went wrong when I was posting the WOD last night!

So, if you have already completed the WOD as described above, don't worry, you program has been de-railed! I mean, you did still get a good workout in right?

If you haven't completed the Endurance WOD yet feel free to do it as described today or stick with the Endurance WOD that was posted yesterday as you usually would have.

Sorry for the confusion! If you have any questions feel free to fire them my way. Thanks and happy training!

PJ
Jack
on Wednesday, September 19, 2012 at 11:34 am
Today's training
STR: Establish 1RM SDHP 160#
STR & Cond: 26:26 rx'd
Gabe
on Wednesday, September 19, 2012 at 12:14 pm
WOD
DE: Sumo Deadlift 8x3 @60% 1RM
225 lbs

S&C
3 RFT
50 x Squats
20 x PU (Pull Ups)
20 x RD (Ring Dips)

14:13
RX'D

RD FML so hard. PU weren't that bad.
Brad Williams
on Wednesday, September 19, 2012 at 02:48 pm
9/19/12 WOD
Did the short intervals for the bike this morning. 6x4min (on trainer and climbing)/90 rec. No S&C today and will hit that tomorrow AM.

Nice Job on the IM Jess!! What a great accomplishment!!
Jack
on Wednesday, September 19, 2012 at 03:08 pm
Training question
In today's wod, the first round was relatively smooth and I had a consistent rate of work. I finished round one in 3m 35sec. After round one the wheels started coming off. It wasn't cardio, but muscular fatigue/failure. It took another 23 minutes to do the next 2 rounds. Should I have modified the Rx so that I could spend more time working instead of holding my knees trying to recoup enough to squeeze out two-at-a-time dips? Or, did i do it right staying Rx and just muscling through it?
Alan Pamayo
on Wednesday, September 19, 2012 at 05:23 pm
S&C WOD
DE Sumo Deadlift 7x3 on 1:15 @225 lbs

WOD RX'd 15:57 (Ring Dips were the weak link)
Kaitlin
on Wednesday, September 19, 2012 at 07:43 pm
RE:Training Question
Jack-- Yes, you should've scaled the wod. The S&C wods are not intended to take 23+ minutes. There may be an occasional longer S&C wod by design, but it would not happen on a strength day.
Muscling through a wod you are not setting the conditions to perform at your best. When you are that tired you leave yourself open to injury as you are making adjustments to your technique whether you are aware of it or not.
That many reps is outside of where your current skill set is.
It usually isn't a cardio issue it is an S&C issue.
tony
on Wednesday, September 19, 2012 at 08:07 pm
Modified S&C WoD
Went on a group run yesterday and skipped the S&C WoD so I modified today's workout to get some pistol and hollow rock work in....

7x3 Sumo DLs @ 115# on 1:00
5:00 pistol practice w/assistance

3 RFT (50 squats, 20 supine barbell rows, 20 push-ups) T=12:56 - not strong enough to do full pull-ups/dips yet :(

6 x :30 on/:30 off of hollow rocks - started getting fatigued on last couple of rounds and switched to holding leg raises the full :30
PLA
on Wednesday, September 19, 2012 at 08:19 pm
Day 9
DE: Sumo Dead 7X3 @ 225lbs

S&C (Rx): 9:27
Sami
on Wednesday, September 19, 2012 at 09:18 pm
Wod
8:32
Per
on Thursday, September 20, 2012 at 12:49 am
WOD
Strength: 7 x 3 x 120 kg

S&C: 9:46 (RX)
Scott Harres
on Thursday, September 20, 2012 at 06:37 am
evening strength
DE SD: 135# cause that's all i had. would have used probably 165# if i had more.

WOD: RX'd 15:06 Holy dips! and accidentally did 30 PU's 1st round.
Jake Fisher
on Thursday, September 20, 2012 at 05:12 pm
Daily Results / Modified WOD for Injured Athlete
I modified the WOD on here yesterday so that my injured athlete could get a good stimulus on his injured hamstring (but not TOO MUCH stimulus) ... Plus, I added a little bit. Here's what we did:

3 Rounds for time of:
25 Air Squats
20 Pullups
15 Ring Dips
10 Sots Press, 45# Bar

My time: 12:57
Athlete: 10:00

Good stuff!
D Craig
on Friday, September 21, 2012 at 02:40 am
S&C WOD
I did not take the time to find my 1RM sumo deadlift, so I used 135lbs for the DE. It was too light.

S&C WOD scaled
3 rounds
50 squat
20 pullup
20 push ups

14:47
Kyle T
on Friday, September 21, 2012 at 04:44 am
S&C
Wendler DL week 1
175x5, 200x5, 225x8

WOD: rx 7:15
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