W.O.D.: G Mid-Week 8

Wednesday, October 24, 2012 • EnduranceG, Mid-Week

STRENGTH:

ME: Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

Four Rounds For Time Of:

800m Run

50 - Box Jumps (20")

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): 3-5 x 400m on 7:00, hold within 3-5 seconds

Bike (TUE): 2-5 x 5k TT, spin/rest 5:00

Run (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Row (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Ruck (TUE): 2-6 x 2k @ 65#/Boots/Utes, rest 3:00, hold within 3-5 seconds

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3-5 x 400m on 7:00, hold within 3-5 seconds

Bike (WED):2-5 x 5k TT, spin/rest 5:00

Run (TUE): 2-6 x 4:00, rest 3:00, hold distance as close as possible on all sets

Post sport, times, distances to comments.


CrossFit Centermass hosts a CrossFit Endurance Seminar November 10th-11th


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Comments (18)

Alan Pamayo
on Wednesday, October 24, 2012 at 04:37 am
Endurance Run
Run 4x4:00
840m, 920m, 940m, 960m
Total: 3.66k
KYle Schnitger
on Wednesday, October 24, 2012 at 06:16 am
Yesterday Run WOD todays Strength
5 x 4:00 first 2 were downhil on the trail second 3 was a mix of up and down and the last two were both up distances were between 850 meters and 1000 meters

ME Deadlift 395 today went for 405 and missed it way down from my 1 RM kinda dissapointed
Andy
on Wednesday, October 24, 2012 at 08:04 am
tough after yesterday...
DL: worked up to 3 rep @275

4 RFT:
800m run (treadmill)
50 - 20" boxjumps
27:48 total time
each 400m under 4:00
Kyle
on Wednesday, October 24, 2012 at 08:46 am
Running skill
Found a great way to practice running with your feet under yourself. Run in a creek barefoot, possibly after it has just rained. It forces you to keep your feet under you because if you do not you will go sliding all over the place. It may not be the proper running mechanics for those long distance runs but it will teach beginners to keep their feet under them and even help experienced runners.
Molino
on Wednesday, October 24, 2012 at 09:07 am
Worked up my deadlift to a 1 RM at 140 kg (310 lbs i guess) did the CFE in around 16 minutes
Marco
on Wednesday, October 24, 2012 at 09:40 am
thanks from Belgium
First of all thanks for the great program. I'm following it for a year and never felt better.
One question, should i keep doing those hard interval sessions during fall/winter. my next goal is 6 months from now.
Jason
on Wednesday, October 24, 2012 at 11:08 am
Strength and S&C WOD
DL: 3X5 @ 185#
WOD: 25:58
Jack
on Wednesday, October 24, 2012 at 11:13 am
WOD
STR: 2x @ 305#

2 RFT:
800m + 50 20" Box Jumps - 19:20
(Held my 3 mile tt pace)
Forrest
on Wednesday, October 24, 2012 at 03:39 pm
365 deadlift
27:12 on run and box jumps
Brad Williams
on Wednesday, October 24, 2012 at 04:03 pm
10/24/12 WOD
Deadlifts first. 5 sets/3 reps/245,250,255,255,260lbs.

Did the interval run after that to work my pacing for Wicked 10K Sunday. 3x4min/3rec- 7:24,7:19,7:13 pace. Felt good for all three. Gonna start race at 7:20-7:15 and go from there.

Mobility work after school and full rest tomorrow which will be great.
osprey
on Wednesday, October 24, 2012 at 04:26 pm
deadlift- 425#
wod- 15:45 rx'd
Alan Pamayo
on Wednesday, October 24, 2012 at 04:48 pm
S&C WOD
ME Deadlift 2RM
375

WOD RX'd
22:15
osprey
on Wednesday, October 24, 2012 at 07:15 pm
deadlift- 425#
wod- 15:45
PLA
on Wednesday, October 24, 2012 at 07:48 pm
Day 42
Strength (ME Deadlift):

2 X 405lb
2 X 425lb
2 X 435lb
1 X 455lb
2 X 425lb
2 X 405lb

S&C (Rx) : 21:44
Carl S
on Thursday, October 25, 2012 at 12:08 am
WOD
ME Deadlift: 3x140kg

S&C; did my own version:

4 rounds for time of:

Row 800m
25 burpees

Time: 25:04
Ryan G
on Friday, October 26, 2012 at 09:22 am
wod
DL: 135,225,315,365,405,365,315,225,135. PR is 445, just was not feeling it today.

4RFT 800m run 50 box jumps @29:20.

6x4:00 run/3:00 rest, all at faster than 7:30 pace.
tony
on Wednesday, October 31, 2012 at 10:20 pm
WoD Result
DLs 5x2 (205-225-245-265-275)

WoD as RX'D 29:02
Chris Fitz
on Sunday, November 04, 2012 at 03:15 pm
WOD Result
CFE 22:08
Comments are closed for this post.