W.O.D.: G Mid-Week 5

Wednesday, October 03, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00 of:

10 - Strict Pull Ups

15 - Bench Press (135/95)

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): 15 - 25 x 25m on 1:00, hold within 2-3 seconds

Bike (TUE): 6 - 10 x 1k, rest/spin 2:00, hold within 3-5 seconds

Run (TUE): 4 - 8 x 400m, rest 2:00, hold within 3-5 seconds

Row (TUE): 4 - 8 x 400m, rest 2:00, hold within 3-5 seconds

Ruck (TUE): 4 - 8 x 800m, 55# Ruck/Boots/Utes, rest 2:00 hold within 3-5 seconds

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15 - 25 x 25m on 1:00, hold within 2-3 seconds

Bike (WED): 6 - 10 x 1k, rest/spin 2:00, hold within 3-5 seconds

Run (TUE): 4 - 8 x 400m, rest 2:00, hold within 3-5 seconds

Post sport and times to comments.


CrossFit TakeOver after the Uber Roc 50k


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Comments (22)

Alan Pamayo
on Wednesday, October 03, 2012 at 05:36 am
Endurance Run
Run 6x400m
1:28, 1:26, 1:27, 1:27, 1:27, 1:26
Matt
on Wednesday, October 03, 2012 at 06:09 am
6 Rnd + 10 p/u 8 BP

20# plate carrier worn for entirety of the workout
D Craig
on Wednesday, October 03, 2012 at 08:48 am
S&C WOD
Scaled...

As Many Rounds As Possible In 12:00 of:

10 -Kipping Pull Ups
15 - Bench Press 135lbs

4 rounds
D Craig
on Wednesday, October 03, 2012 at 08:51 am
SS RUN
8x400m

On the treadmill
1:58
1:57
1:56
1:55
1:53
1:52
1:47
1:43
Charlie Douthwaite
on Wednesday, October 03, 2012 at 09:35 am
5 + 9 bench press
Jesse
on Wednesday, October 03, 2012 at 10:18 am
Half Marathon Question
This is my first venture with CFE programming. Ran a 2:50 marathon in 2009; turned CrossFitter shortly thereafter; CFE programming for the last 6 weeks, religiously.

Anybody have any good race time predictors? I'm 19:11 for 5k. I'm assuming the standard Daniel's and McMillan's calculators might not be accurate predictors for this type of programming.

Any help is much appreciated.
Brian P.
on Wednesday, October 03, 2012 at 10:20 am
WOD
Did Monday's WOD b/c I was not feeling well that day.
S
Good Mornings 8x2 @ 65% 1RM
As Rx'd @ 115#

S&C
AMRAP- 12'
10 Pullups
10 Deadlifts (185#)
30 Double Unders

6 2/3 Rounds
Ben A.
on Wednesday, October 03, 2012 at 10:58 am
S&C WOD
7 Rds on the money as Rx!...
Looking forward to getting my Row on later for my SS Endurance WOD.....
ChadA
on Wednesday, October 03, 2012 at 11:19 am
3 rounds, plus 5 pullups
(scaled bench press to 115)
Kyle G
on Wednesday, October 03, 2012 at 11:21 am
S&C
Rx: 5 + 6 bp
PLA
on Wednesday, October 03, 2012 at 11:24 am
Day 20
AM

SS Run: 6 X 400m

1:17
1:12
1:13
1:16
1:17
1:16
Bryan
on Wednesday, October 03, 2012 at 12:38 pm
3 rnds

More workouts like this please =)
Jeremy
on Wednesday, October 03, 2012 at 01:48 pm
CTO
Awesome job to the CTO crew on the race.
Brad Williams
on Wednesday, October 03, 2012 at 03:47 pm
10/3/12 WOD
Intervals on the bike this morning. On the trainer so went 10 x 2 min/2 rec. No S&C today will get hit that tomorrow.

Got in an hour of mobility work after school too because we got out of professional development early from school.
Chris P
on Wednesday, October 03, 2012 at 03:49 pm
WOD
4x400 (1:50, 1:56 uphill, 1:46, 1:47) first time I've tried to run faster since hurting my back a year and a half ago, so I'm trying not to be too hard on myself

4 rounds for time 15 dips (3+4 round was assisted) 12 power cleans 90lbs: 9:10 this felt really hard!
J. Reed
on Wednesday, October 03, 2012 at 04:11 pm
5 rounds + 11 bench press
Alan Pamayo
on Wednesday, October 03, 2012 at 04:29 pm
S&C WOD
WOD RX'd
3 Rounds + 10 Bench Press
Jake Fisher
on Wednesday, October 03, 2012 at 04:36 pm
Daily Results
My hammies were lit-up today from the 8K run yesterday, so I focused on mobility for a good 20 mins. Then tackled a scaled version of today's WOD:

12:00 AMRAP of
5 Strict Pullups, Alternating Grips
10 Bench Press, 135#
= 8 Rounds + 5 Pullups
>> Unbroken Bench Press sets ended after the 4th Round. The 8 Round was a fun ride on the struggle bus for the bench press.

GOOD STUFF! Loved the strength bias included in the WOD.

Looking forward to Friday's nasty ;) Haha!
Chad Brinkley
on Wednesday, October 03, 2012 at 04:48 pm
Bike WOD
I did the three sport Bike WOD today: 5:00 Warm Up; 10x1K with 2:00 Rest (Times were between 1:48 and 1:52), 5:00 Cool Down + Mobility.

THis morning I did the local S&C WOD.
Strength: 5x5 Deadlift (135, 185, 225, 255, 275)
Conditioning: 9 Minute WOD - 3 Minute Max Calorie Row (54 Calories) followed immediately by a 6 Minute AMRAP of 5 Deadlift @255 and 10 Ring Dips (5 Rounds).

I'm doing my first Tough Mudder on 10/14. I am thinking of using the single sport run taper leading into the event next week.
Dan
on Wednesday, October 03, 2012 at 05:33 pm
Solid
1:16,
1:13
1:13
1:11

Shooting for sub 5 minute mile
PLA
on Wednesday, October 03, 2012 at 08:13 pm
Day 21
S&C (Rx @ 135lb bench press): 7 rounds
Jesse
on Sunday, October 07, 2012 at 01:32 pm
For what it's worth
The Daniel's and McMillan race time predictors were right on the money.

Impressed with the CFE program. Very.
Comments are closed for this post.