W.O.D.: G Mid-Week 4

Wednesday, September 26, 2012 • EnduranceMid, Long Interval

STRENGTH:

ME: Deadlift

Post load to comments. Recover 5:00- 10:00 then Perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

For Time:

1000m Row

7 - Muscle Ups

15 - Body Weight Clean & Jerk

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): 2 - 4 x 400m, rest 3:00 hold splits within 5-7 seconds

Bike (TUE): 3 - 6 x 1600m, spin/rest 4:00 hold splits within 5-7 seconds

Run (TUE): 2 - 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Row (TUE): 2 - 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Ruck (TUE): 2 - 4 x 1600m, 55# Ruck/Boots/Utes, rest 4:00 hold splits within 5-7 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 2 - 4 x 400m, rest 3:00 hold splits within 5-7 seconds

Bike (WED): 3 - 6 x 1600m, spin/rest 4:00 hold splits within 5-7 seconds

Run (TUE): 2 - 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

Post sport and times to comments.


PSE Running Chapter SAMPLE


Share This Page:

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

Related Content:

Comments (21)

Carl S
on Tuesday, September 25, 2012 at 10:27 pm
Strength + S&C
ME Deadlift: 3x225kg (275.5 lb)

S&C: No rings, so I did 7 pull ups and 7 dips. Scaled C&J to 60kg. Stopwatch stopped working, so no time.
Carl S
on Tuesday, September 25, 2012 at 10:28 pm
Strength
Sorry, that was supposed to be 3 x 125 kg for the ME Deadlift. (not 225)
Alan Pamayo
on Wednesday, September 26, 2012 at 04:25 am
Endurance Run
Run 4x1000m
4:28,4:30,4:26,4:28
Daniel Smith
on Wednesday, September 26, 2012 at 06:30 am
Row sub?
What would be a good row substitute?? Running??
Brian P.
on Wednesday, September 26, 2012 at 10:07 am
WOD
S:
ME Deadlift
5x135#,2x225#,315#,335#,365#,385#(50# PR)

Stoked b/c I completely obliterated my PR (335#). Unfortunately, I was completely drained of energy afterwards so my WOD was rough.

1000m Row
7 Muscle-ups (assisted)
15 C&J (135#)-could not to BW.
Brian P.
on Wednesday, September 26, 2012 at 10:09 am
WOD
sorry didn't post time 21:21.
ChadA
on Wednesday, September 26, 2012 at 11:36 am
Big PR
First off, great PR Brian!

I hit a less impressive 30#PR: 3x135, 2x155, 2x165. (I'm still fairly new, so when we did ME deadlift last time--June I think--I was able to do 135#, no more.

Did yesterday's WOD: 17:41, Pullups 15, 14, 13 = 42 total.
Gabe Cruz
on Wednesday, September 26, 2012 at 12:02 pm
WOD
ME:
225#, 275#, 295#, 315#, 325#, 335# (Fail)
1000M Row
21 Pull ups/21 Ring Dips
15 C&J (135#) - same issue as Brian P.
15:07
this sucked so bad.
Chris
on Wednesday, September 26, 2012 at 03:28 pm
First CFE workout
Just discovered CFE, better fit for me than CF
2.5 mi run with 8x 100-200 meter surges am workout

5 sets of 6 dumbbell deadlifts (25,35,45,50,50 lb dumbbell)
7 x assisted negative reps TRX muscle ups
15 (5,5,5) dumbbell clean and jerk (40 lb dumb bells)
Chris
on Wednesday, September 26, 2012 at 03:46 pm
First CFE Workout
I've been messing with Crossfit Brand X but this seems like a better fit for my aerobic tendencies.

AM workout: 2.5 mi run 10x 100-200 meter surges

PM workout: CFWU
5 sets of 6 dumbbell deadlifts (don't have a barbell; need to join a proper gym) (25, 35, 45,50,50 lb dumbbells)
100 sumo squat (no rowing machine) (20 lb dumbbell)
7 x assisted TRX muscle ups negative reps
15 (5,5,5) dumbbell clean and jerk (40 lb dumbbell)
Brad Williams
on Wednesday, September 26, 2012 at 04:17 pm
9/26/12 WOD
Intervals on the bike this morning. 6x4min./4rec. Did hill intervals.

Cadence/Skill Run after school. Did 4x1min at 100-102 and 3x2min at 98-100. Added drills for warm-up and cool-down. When I was doing some cool-down I did 90 steps and it seemed pretty easy. I think I can comfortbaly hold 90-92 for long periods, but I will have to experiment more.
Lauren
on Wednesday, September 26, 2012 at 05:17 pm
Run (from Tuesday)
Had to fit my 4x1000 run intervals today:

4:10
4:27
4:28
4:32

Felt pretty good!
Chad Brinkley
on Wednesday, September 26, 2012 at 05:38 pm
Run WOD
Still in recovery mode this week. I didn't quite feel up to doing 1000 Meter repeats, but I wanted to get some kind of run work out in during the week. I did a fartlek run instead... 10 rounds of 1 Minute Easy and 1 Minute Hard (20 minutes total). Followed up with 10 minutes of mobility work.
Christian
on Wednesday, September 26, 2012 at 05:50 pm
Deadlifts: 225, 315, 385, 415, 445. Whammy

Then did the WOD in 10:20, body weight of 205lbs. Dragging ass on the clean and jerks
Alan Pamayo
on Wednesday, September 26, 2012 at 06:10 pm
S&C WOD
ME Deadlift 2RM: 365 lbs

WOD RX'd (@190 lbs)
15:56
Jake Fisher
on Wednesday, September 26, 2012 at 07:11 pm
Holy S-Balls, BRIAN!
You must be eating your spinach? EXCELLENT EFFING PR, BRAH! ;) Holy sheet-balls! Nice work. Keep at it! Keep posting your results!
PLA
on Thursday, September 27, 2012 at 08:04 am
Day 16
ME Deadlift: 6X2 @ 405lb


S&C (7 muscle ups = 10 pullups + 10 dips, C&J @ 75% BW): 9:24

Never really tried to muscle up before so will require a lot more practice. C&J @ bodyweight felt dangerous after those deads and crammed in the cardio corner of a gym with no bumper plates... great workout regardless.
Jack
on Thursday, September 27, 2012 at 01:49 pm
S&C WOD
As Rx'd (80kg) - 13:50
R Rugenstein
on Thursday, September 27, 2012 at 03:05 pm
WOD
Worked up to 195x3 deadlift

1km row 4:20
14 pullups/14 dips
15x 95 lbs clean&jerk
Total S&C WOD time: 12:46
Scott Harres
on Friday, September 28, 2012 at 04:50 pm
evening strength & wod
ME Deadlift: 135 x 6, 185 x 2, 205 x 2, 225 x 1, 245 x 1, 265 x 1

I call this my new PR because pre-level 1 cert, my PR was 385# with, what I learned, was jack-shit form.

My new PR: 265 and NO BACK ROUNDING!

WOD: 10:00 scaled MU to 14 C2B and 21 ring pushups (these rings were shady no dipping here) and C&J = 115. Wow, those were rough to say the least, but I learned that I love split jerk now, so. One positive.
Jesse
on Wednesday, October 03, 2012 at 09:14 am
Week Behind
ME Dead: 315. 325 Sumo.

11:35rx. (165lbs)
Comments are closed for this post.