W.O.D.: G Mid-Week 6

Wednesday, October 10, 2012 • Endurance

STRENGTH:

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

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

CFE STRENGTH & CONDITIONING WOD:

For Time:

5 - 4 - 3 - 2 - 1

Squat Clean @ 75% 1RM

Lateral Burpees

Post time to comments.

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

"Tosh"

Swim (TUE): 3 x (50 m/y, 100 m/y, 200 m/y) Rest 1:1 work/rest ratio

Bike (TUE): 3 x (1/2M, 1M, 2M) Rest 1:1 work/rest ratio

Run (TUE): 3 x (200m, 400m, 600m) Rest 1:1 work/rest ratio

Row (TUE): 3 x (200m, 400m, 600m) Rest 1:1 work/rest ratio

Ruck (TUE): 3 x (400m, 800m, 1200m) Rest 1:1 work/rest ratio

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Tosh"

Swim (MON): 3 x (50 m/y, 100 m/y, 200 m/y) Rest 1:1 work/rest ratio

Bike (WED): 3 x (1/2M, 1M, 2M) Rest 1:1 work/rest ratio

Run (TUE): 3 x (200m, 400m, 600m) Rest 1:1 work/rest ratio

Post sport and times to comments.

PSE: Cycling As A Skill

Pre-Order now at Amazon or Barnes & Noble


Share This Page:

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

Related Content:

Comments (22)

Loïc
on Wednesday, October 10, 2012 at 03:16 am
score
DE: 10x2 @ 110kg OTM

met-con: 2'53'' (70kg)
JR
on Wednesday, October 10, 2012 at 06:48 am
Lateral Burpees
Is over the bar and back one rep?
lewis
on Wednesday, October 10, 2012 at 07:27 am
wod time
2:24
Alan Pamayo
on Wednesday, October 10, 2012 at 07:56 am
Endurance Run
Tosh (Run)
#1 0:33, 1:34, 2:33: 4:40
#2 0:38, 1:31, 2:25: 4:34
#3 0:34, 1:31, 2:27: 4:32
TOTAL: 13:46
Kyle Schnitger
on Wednesday, October 10, 2012 at 09:06 am
WOD
DE DL 10 X 2 @ 265#

WOD: 4:38 Squat Cleans @ 185#
Brian P.
on Wednesday, October 10, 2012 at 09:28 am
WOD
Strength:
DE- Sumo Deadlift 10x2 @ 195#

S&C:
8:42 @ 135#
Think I did a different kind of lat burpees. Couldn't watch the demonstration video due to blocked internet.

Endurance:
1:1 200, 400, 600m Row
:41, 1:37, 2:20
Brian P.
on Wednesday, October 10, 2012 at 09:39 am
WOD
I don't believe I am doing the appropriate of warm-ups. If it's not too much trouble I'd love to see some warm up examples some of you are doing over the next few days. Thanks in advance.
Jason
on Wednesday, October 10, 2012 at 11:40 am
Brick Question
I noticed there are not a lot of Brick workouts programmed for the 3S athlete. I have been following CFE for about 3 months and only seen a couple bricks. What is the rationale?
Alan Pamayo
on Wednesday, October 10, 2012 at 12:39 pm
S&C WOD
DE Sumo Deadlifts 10x2 @245 lbs

WOD RX'd (@175 lbs)
3:36

Last WOD in the old garage before it is torn down. Six weeks working out outside before the new garage gym is built. Can't wait!!
Kaitlin
on Wednesday, October 10, 2012 at 12:44 pm
RE: Brick Question
Jason-- Transitions are hit all the time in CFE S&C wods. We program a few brick wods for sport specific transitions. If sport specific transitions are area that needs work you can practice short transitions without doing a full workout for the second sport.
Jack
on Wednesday, October 10, 2012 at 12:48 pm
WOD
DE SDHP 10x2 105#

oops, I did high pulls. I'm looking at the weights and was like WTF! how are these guys pulling 265 to their chin. Then I reread and realized I messed up. Oh well, it was still good.

WOD Rx'd @ 115

3:40
Jason
on Wednesday, October 10, 2012 at 12:50 pm
RE: RE: Brick Question
Thanks Kaitlin. I took your advice today and did 2 sets of the Bike Tosh followed by a 1 mile run.
PVC
on Wednesday, October 10, 2012 at 01:05 pm
S&C WOD
DE Sumo Deadlifts 10x2 @225lbs & 245lbs

WOD RX'd (@155 lbs) focused on form
4:05
Landon
on Wednesday, October 10, 2012 at 02:05 pm
WOD
Strength:
DE- Sumo DL High Pull 10x2 @ 135@
S&C
3:02 @ 155#

Endurance tonight
Drew
on Wednesday, October 10, 2012 at 03:49 pm
re: Brick
Personally I try to follow every bike WOD with an 800 to 1 mile run, speed depends on the WOD; regardless the whole process has gotten much easier...
Brad Williams
on Wednesday, October 10, 2012 at 04:15 pm
10/10/12 WOD
Intervals on the bike this morning. 90,3 min.,6 min. were the times I used for distance subs. Will do strenght portion or S&C tomorrow and cadence/skill run. Go Tigers!!
Bryan D
on Wednesday, October 10, 2012 at 05:30 pm
WOD Results
SWOD: DE @230#
S&C: 2:49 @155# (missed once on first set which caused me to regroup and slow down a little)
StacyF
on Wednesday, October 10, 2012 at 07:30 pm
Re: Brick
I also follow the bike with a short run or if the WOD is short intervals for the bike, I will follow with a longer paced run.
PLA
on Wednesday, October 10, 2012 at 09:52 pm
Day 28
Strength (Rx): 250lb

S&C (Rx @ 155lb): 2:45
tony
on Thursday, October 11, 2012 at 04:29 am
S&C WoD
Full Squat Cleans @ 125# - T=4:26

I am humbled by some of the numbers put up by others....cleans @ 185# is boss! Keep up the good work, maybe someday I'll get there.
Scott Harres
on Thursday, October 11, 2012 at 10:57 am
evening strength & wod
DE: 165#

WOD: 4:04 @ 105# That weight is OK for me but my form has improved tenfold.
Jake Fisher
on Thursday, October 11, 2012 at 12:58 pm
Brian P. / Warm-up
Check out Greg or Josh Everett's warm-up(s). They are pretty stellar and available on YouTube (can't link you bc I'm at work -- and our network has YouTube blocked)

I typically do the following:

5:00-10:00 of mobility work focusing on my goats (ie: tight spots; I go to my box right after working in a lab all day, so I've sat at my lab bench and need to loosen-up things)

After MOB work, I hit a sequence like this:

7-10 reps of the following:
- Row 200m
- Wall Ball
- Push-ups
- GHD Sit-ups
- GHD Back extensions
- Pull-ups (some strict)
- HSPU
- KBS
Repeat 2-3x

Or I'll hit the movements of the WOD in some fashion to get me moving well and to get my heart rate elevated.

For Olympic Lifting WODs, I'll do the Burgener Warm-Up and Bar Transfer/Skill Progression Exercises.

Even doing a couple rounds of the Bear Complex w/ just the bar or added light weight...

Just some ideas. Hope this helps! Good luck to ya, brother!
Comments are closed for this post.