W.O.D.: G Mid-Week 9

Wednesday, October 31, 2012 • Endurance • G, Short Interval, Mid

STRENGTH:

DE: Good Mornings 7x3 @ 65% 1RM

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 10:00 Of:

1 - Rope Climb

3 - Deadlifts (275/195)

5 - Chest to Bar Pullups

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 (1. 25s recovery, 2. 20s recovery, 3. 15s recovery, 4. 10s recovery, 5. 5s recovery, repeat recovery in this manner until finished), hold all efforts with same recovery within 2-3 seconds

Bike (TUE): 3-7 x 2k, 1:30 spin/recover, hold within 3-5 seconds

Run (TUE): 4-8 x 400m TT, 3:00-4:00 recovery

Row (TUE): 4-8 x 500m TT, 3:00-4:00 recovery

Ruck (TUE): 3-7 x 1k @ 65#/Boots/Utes, recover 3:00

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 50m (1. 25s recovery, 2. 20s recovery, 3. 15s recovery, 4. 10s recovery, 5. 5s recovery, repeat recovery in this manner until finished), hold all efforts with same recovery within 2-3 seconds

Bike (WED): 3-7 x 2k, 1:30 spin/recover, hold within 3-5 seconds

Run (TUE): 4-8 x 400m TT, 3:00-4:00 recovery

Post sport and times to comments.

CrossFit Endurance Trainer Seminar at CrossFit New Zealand.


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Comments (13)

Robert
on Tuesday, October 30, 2012 at 06:17 pm
Run (TUE): 4-8 x 400m TT, 3:00-4:00 recovery
28/m/5'10"/155 lbs

1:02, 1:10, 1:17, 1:17

Rested 3 minutes in between. Some extra layers on due to temperature. 5 seconds from PR back in High School Track.
Paulo Albuquerque
on Wednesday, October 31, 2012 at 11:47 am
Wod
DE;65KG
WOD: 8 ROUNDS DL 85KG
Eiffel
on Wednesday, October 31, 2012 at 12:53 pm
MCM, CFE Success, and the Wall
With electricity back I wanted to thank CFE for its programming which allowed me to finish the Marine Corps Marathon this Sunday. Prior to starting the program in December 2011 I had not raced a longer distance than 5k. CFE built upon my CF (2 years before CFE) experiance and was key to my success at the MCM.

The pacing workouts helped tremondously and I was able to maintain a 10:00 pace for the first 20 miles. I was excited and loving life but was not prepared for the Wall and finished at 4:49, about 20 minutes slower than my goal. The last 6.2 were brutal and I had to walk a good amount of it. I will seek advice in the forums but I really think I can get to a 4:20 finish if I train smarter.

Again, thank you CFE for taking a 5k warrior and making him a marathon finisher!
Jake Fisher
on Wednesday, October 31, 2012 at 12:54 pm
WOD Fun!
This WOD looks awesome, PJ! I might tackle it on Saturday. I have just one more week of the B Cycle and then I should be back to the programming here... Unless one of the coaches wants to do something crazy, experimental with me.

I'm down ;)
Hern
on Wednesday, October 31, 2012 at 03:34 pm
Programming
Kaitlin, hope you can bring some light for me... for the 3s template, if i can't do the specific endurance wod for that day should i change all or can keep the strengh wod and the CFE S&C wod prescribed for that day and do another endurance wod (i mean for example run instead of swim)I mean, should keep the whole block with the specific endurance wod or that one can change without changing the Strengh and CFE S&C wods. Hope be clear...
Thanks a lot!!
Luke
on Wednesday, October 31, 2012 at 03:40 pm
WOD
DE: 60Kg
WOD: 4 rounds DL 100Kg

Endurance WOD Row: 1:42, 1:42, 1:45, 1:45,1:46, 1:47
Brad Williams
on Wednesday, October 31, 2012 at 03:58 pm
10/31/12 WOD
Strength & conditioning this morning. Good Mornings- 95/2sets, 100/5sets. 10 min. AMRAP. 15 Towel Pull-Ups for Rope Climb, 250lbs. for Deadlifts- 4 sets + 12 Towel Pull-Ups.

Interval on the bike after school. 7x4min./90 rec. Felt kinda weird doing it after school.

Gonna try to get in a skill/cadence run tomorrow. Happy Halloween everyone!
PLA
on Wednesday, October 31, 2012 at 07:28 pm
Day 49
Strength (Rx): 135lb

S&C (Rx @ 275lb DL, 200lb BW): 7 rounds
Kaitlin
on Wednesday, October 31, 2012 at 08:34 pm
RE: Programming
Hern-- It is best to move everything from the day to the new day.
If that is not possible based on your schedule make the adjustments that you need to make.
Other questions on it let me know.
Hern
on Friday, November 02, 2012 at 05:19 pm
Programming
Thanks Kaitlin! It´s clear, keep the 3 wods togheter as prescribed. In that case if I have to make a change, nevermind if there is a Strength wod on monday and other on tuesday without leaving a day off between??
Kaitlin
on Friday, November 02, 2012 at 08:06 pm
RE: Programming
Hern--It would be ok here and there, but I wouldn't make a habit of it.
Hern
on Sunday, November 04, 2012 at 03:00 pm
Programming
Preciate your advice. Thanks a lot!
Matt
on Friday, November 09, 2012 at 10:23 am
CF S&C
6 rounds as rx'd
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