W.O.D.: G Mid-Week 11

Wednesday, November 14, 2012 • EnduranceG, Mid, Short Interval, S-INT

STRENGTH:

ME: Strict Weighted Pull Up

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

15 - Shoulder Press (15RM)

20 - Pull Ups

15 - Push Press (15RM)

20 - Pull Ups

15 - Push Jerks (15RM)

20 - Pull Ups

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 TT, active recovery easy 50m

Bike (TUE): 3-7 x 1k TT, spin/recover 2:00

Run (TUE): 3-7 x 400m, recover 1:00, hold each effort within 2-3 seconds

Row (TUE): 3-7 x 500m, recover 1:00, hold each effort within 2-3 seconds

Ruck (TUE): 8-10 x 3:00min @ 65#/Boots/Utes, recover 1:30

Post sport, times, distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 15-25 x 25m TT, active recovery easy 50m

Bike (WED): 3-7 x 1k TT, spin/recover 2:00

Run (TUE): 3-7 x 400m, recover 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.


CrossFit Endurance Seminar, 2nd Battalion, 325th Airborne Infantry Regiment, 82nd Airborne Division, Ft Bragg, NC.


Share This Page:

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

Comments (15)

Carl S
on Tuesday, November 13, 2012 at 10:58 pm
ME & S&C
ME Strict Weighted Pull Up: 1x20kg

S&C: Tried 40kg press, turned out to be 10RM, so only did 10 reps in each set (20 pull ups, though). Time: 9:40
Tod
on Wednesday, November 14, 2012 at 04:23 am
M 42 5'10" 190
ME: Strict Weighted Pull up @ 45#
CFE STRENGTH & CONDITIONING WOD:
For Time: 9:02
15 - Shoulder Press @ 95#
20 - Pull Ups
15 - Push Press @ 135#
20 - Pull Ups
15 - Push Jerks @ 115#
20 - Pull Ups
Row 7 x 500m @ 2:03-2:08
Mark T
on Wednesday, November 14, 2012 at 05:58 am
14 November
CFE Strength and Conditioning WOD.
For Time: 13:52
15 - Shoulder Press @ 135LBS
20 - Pull Ups
15 - Push Press @ 155LBS
20 - Pull Ups
15 - Push Jerks @ 165LBS
20 - Pull Ups
Alan Pamayo
on Wednesday, November 14, 2012 at 06:05 am
Endurance Run
Run 4x400m
1:32, 1:31, 1:31, 1:27
lewis h
on Wednesday, November 14, 2012 at 09:56 am
pull up
pull up 3x24kg
helen
8:06
Alan Pamayo
on Wednesday, November 14, 2012 at 10:23 am
S&C WOD
ME Strict Weighted Pull Up 1RM
85 lbs

WOD RX'd
SP-95,PP-105,PJ-115 lbs
7:19

Had to break the push jerk into 9 & 6 reps.
Jack
on Wednesday, November 14, 2012 at 10:28 am
WOD
STR: ME weighted Pull-ups
1xBW, 4x35, 2x40,3x40, 3x40, 1x70(PR)

Cond:
Rx'd: all lifts at 95#
7:13
buff squirrel
on Wednesday, November 14, 2012 at 10:40 am
G Mid-Week 11
pullups as 5 sets of 5, then shoulder presses @ 40 kg, 20 trx rows, shoulder presses @ 30 kg, 20 trx rows, push jerks @ 30 kg, 20 trx rows - time: 8' 57" (should have done push presses at 40 kg, could have kept weight through to push jerks...)
Brad Williams
on Wednesday, November 14, 2012 at 12:04 pm
11/14/12 WOD
Intervals on the bike trainer this morning. 7 x 2min./2 rec. Mixed up the tension on the intervals some climbing some fast.

No S&C today because of Parent/Teacher Conferences after school. Will do the S&C tomorrow.

Hope to be up every few minutes to gets some mobility in during conferences.
Ross
on Wednesday, November 14, 2012 at 03:49 pm
WOD
ME: worked up to 1rm @100
75(2), 85(2), 95(1), 100(1), 100(f), 75(3), 75(2)

S&C: Went with 95 for all the lifts. Should have gone lighter for the strict press and push press because I couldn't get all 15 unbroken. The pull ups were all kipping.
7:02
Chad Brinkley
on Wednesday, November 14, 2012 at 05:28 pm
Bike WOD
I did the 3 Sport Bike WOD this afternoon. 5:00 Warm Up, 7 x 1K TT with 2:00 Rest (Times were all between 1:43 and 1:47), 7:00 Cool Down + Mobility.

This morning, I did the local S&C WOD:
Partner WOD - Only one partner works at a time, partition reps as you wish.

180 Meter Prowler Sled Push (250 LB)
90 Wall Balls over a 7' Wall
90 Toes to Bar
180 Meter Prowler Sled Push (250 LB)
90 RIng Rows
90 1-arm KB Snatch @55
180 Meter Prowler Sled Push (250 LB)

Time was 28:01 RX.
Julia
on Wednesday, November 14, 2012 at 05:48 pm
G mid week 11
It's my first week incorporating these workouts!

Like Brad, I did internvals on the bike trainer, 5x 2min 110-120 cadence / 2min rec.

S&C - 16:30. Wasted some time running to get assistance bands for my pullups...
Scott Harres
on Wednesday, November 14, 2012 at 09:29 pm
evening WOD
Weighted PU: 3 x 10, 3 x 20, 3 x 30, 2 x 40, 1 x 50 FAIL halfway

WOD: 9:29 @ 95#.
PLA
on Wednesday, November 14, 2012 at 11:07 pm
Day 63
Strength (Rx @ 195lb BW):

25 X 3
50 X 3
75 X 2
90 X 1

S&C (125lb, 145lb, 155lb*): 6:34

* Push Jerk set broken into 3 sets (8,4,3)
Jim
on Thursday, November 15, 2012 at 02:52 am
WOD
S&C as Rx'd:
Lifts @ 85,105,115 no breaks
Pull ups: 2@10, 2@10, 4@5.
Time: 9:07
Comments are closed for this post.