W.O.D.: G Mid Week 7

Wednesday, October 17, 2012 • EnduranceMid Week, G, Short Inteval

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible in 10:00min of:

15 - Power Clean (95/75)

25 - Double Unders

10 - Push Ups

Post number of rounds 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 50m rest 0:45, hold within 3-5 seconds

Bike (TUE): 2-4 x 1k, spin/rest 1:30, hold within 3-5 seconds, then follow with 2-4 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Row (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Ruck (TUE): 3-6 x 1k, rest 1:30, 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 50m rest 0:45, hold within 3-5 seconds

Bike (WED): 2-4 x 1k, spin/rest 1:30, hold within 3-5 seconds, then follow with 2-4 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run (TUE): 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and times to comments.


CrossFit Endurance Cycling Seminar, CrossFit Thin Blue Line, Manchester, CT


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Comments (17)

Loïc
on Wednesday, October 17, 2012 at 12:33 am
WOD
ME: 3x255lb, 2x265lb, 2x265lb, 1x275lb, 1x275lb

S&C: 3+15 power clean
Andy
on Wednesday, October 17, 2012 at 08:19 am
looked easier on the website...
I am new to the 3S thing as of this summer. Thanks to everyone sharing their times/rounds/reps/weights. Lets me know there are real people out there! Today I Rx'd 5 rounds + 2 cleans, and was able to do 3 each on the bike in 22:02
Chris H
on Wednesday, October 17, 2012 at 11:01 am
WOD
ME: 2x 185lb

S&C: 4rd + 1 clean
Jack
on Wednesday, October 17, 2012 at 11:31 am
WOD
ME: 2x255, 2x255, 1x255, 3x225, 2x225

S&C Modified: 45# power clean, 25 single unders, 5 push ups.

8 rds even.
Leah
on Wednesday, October 17, 2012 at 11:54 am
Agree it seemed easier until I started the timer!
ME: 80kg

S&C: 3 +7 power cleans.
Scaled to 30kg and push-ups on a box. I'm getting there!
Kyle
on Wednesday, October 17, 2012 at 01:01 pm
WOD
ME: 275*2

S&C: 4+2DUs
Sam
on Wednesday, October 17, 2012 at 01:07 pm
PR's!!
10k on Sunday: 54:45. A 3 min PR. I was able to hold the pose for the whole run. The real kicker was finishing strong, no pain, and recovering that day.

ME: 240# (x2!!) A 5# PR! They were deep and legit! The first one felt so good I had to do it again :)

WOD: rx'd - 3 rds + 15 cleans.
Carl S
on Wednesday, October 17, 2012 at 02:37 pm
WOD
ME: 2 x 120 kg
S&C: 3 rounds + 8 cleans, Rx'd
Pablo Medina
on Wednesday, October 17, 2012 at 03:42 pm
Results
Back sq. 210 lbs
Cfe Wod: 4 rounds+ 4 power clean
Brad Williams
on Wednesday, October 17, 2012 at 04:22 pm
10/17/12 WOD
Intervals on the bike trainer this morning. 4x2min/90 rec and 4x4min/2 rec.

No S&C today. Will probably do ME Sumo Deadlifts and Squats tomorrow because I feel I've been neglecting strength work.

GO TIGERS!!
Chad Brinkley
on Wednesday, October 17, 2012 at 04:54 pm
Tough Mudder
I did the Tough Mudder in Missouri on 10/14. It was a lot of fun. I definitely appreciated how much pose running helps when you are trying to run on a very unsteady surface. Unfortunately I ended up with a sinus infection after the event. I was totally laid out on Monday. I did S&C Recover on TUesday with a little help from some anti-biotics. First full WOD today.

Strength: 5 Rounds of Max L-Pull Ups (12/9/8/8/6)
Conditioning: Minutes 0-5 - 10 Burpees EMOM, Minutes 5-20 - 15 Minute AMRAP of 12 KB Swings @55, 9 Push Press @115, 6 Chest to Bar Pull Ups (5 Rounds + 8 KB Swings RX... not good but I was choking on snot the whole time). Hope to be back to full strength soon.
Bryan D.
on Wednesday, October 17, 2012 at 06:02 pm
WOD Results
SWOD: 335x1 below parallel, which is recent PR.

S&C: 5 rounds + 6 power clean, Rx'd.
Alan Pamayo
on Wednesday, October 17, 2012 at 06:30 pm
S&C WOD
ME Back Squat 2RM 315 lbs

WOD RX'd
4 Rounds + 12 Double Unders
ChadA
on Wednesday, October 17, 2012 at 06:43 pm
ME: 145x2, 155x2, 165x2, 175x2, 185x1 (current 1RM) failed on second rep.
Charlie Douthwaite
on Wednesday, October 17, 2012 at 06:44 pm
S&C
205x2x3

4 rounds 7 cleans rx'd
PLA
on Wednesday, October 17, 2012 at 11:19 pm
Day 35
Strength (ME: Back Squat): 8X2 @ 375lb

S&C (Rx @ 95lb Power Clean) 4 rounds
Kyle T
on Friday, October 19, 2012 at 11:56 am
WOD
WOD: rx 4sets + 5 power clean
Comments are closed for this post.