W.O.D.: G Mid-Week 12

Wednesday, November 21, 2012 • EnduranceG, Mid, Long Interval

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

50 - Sit Ups

Tabata Squats

50 -Sit 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): 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds

Bike (TUE): 3-5 x 5k, spin 1M or recover 5:00 between, hold each effort within 5-10 seconds

Run (TUE): 4-8 x 400m, recover 1:00, hold each effort within 2-3 seconds

Row (TUE): 4-8 x 500m, recover 1:00, hold each effort within 2-3 seconds

Ruck (TUE): 3-5 x 1200m @ 65#/Boots/Utes, recover 1:30, hold each effort within 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 4-8 x 200m on 2:45, scale in :15 increments as needed, hold each effort within 3-5 seconds

Bike (WED): 3-5 x 5k, spin 1M or recover 5:00 between, hold each effort within 5-10 seconds

Run (TUE): 4-8 x 400m, recover 1:00, hold each effort within 2-3 seconds

Post sport and times to comments.


CrossFit Endurance Trainer Seminar at CrossFit 314, St. Louis, MO


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Comments (14)

Alan Pamayo
on Wednesday, November 21, 2012 at 06:20 am
Endurance Run
Run 4x400m
1:24, 1:23, 1:24, 1:24
Paulo Albuquerwue
on Wednesday, November 21, 2012 at 07:41 am
WOD 22112012
ME: 75kg - 95 - 95 - 95 - 95 5x 3
WOD: 8:49.
Ellie KE
on Wednesday, November 21, 2012 at 09:49 am
WOD
ME: 4x3 @ 180lbs.
tried a 5th round and my hip gave on the 2nd rep, probably going to low for my foot position. yay, squat rack!

S&C: 7:36
180 rep tabata squat
michael t
on Wednesday, November 21, 2012 at 10:00 am
pace question
New to CFE. So for endurance workouts, is it better to do say for example 7-8X400 @ 1:40ish or 3-4 @ 1:20ish, assuming you can hold the pace in either example for every rep but couldn't do 7-8 at the higher pace. My target is Sprint and Oly tri's. Thx.
Alan Pamayo
on Wednesday, November 21, 2012 at 10:15 am
S&C WOD
ME Back Squat 2RM
315 lbs (Didn't have the leg energy to go heavier today)

WOD RX'd
7:04
145 Reps (18,18,18,18,18,18,18,19)
Kaitlin
on Wednesday, November 21, 2012 at 10:18 am
RE:Pace Question
Michael-- Work within your ability range. The number of repeats you complete will depend on the distance race your are training for.
Link to a video about understanding pacing that should help http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
Luke
on Wednesday, November 21, 2012 at 12:41 pm
WOD
ME Back Squat: 70kg,80kg, 90kg,100kg, 110kg
S&C: 6:03
Brad Williams
on Wednesday, November 21, 2012 at 02:07 pm
11/21/12 WOD
Strength & conditioning this morning. Squats- 190/3 reps, 200/3 reps, 210/2 reps, 215/2 reps, 230/1 rep, 240/1 rep, 245/1 rep. Cirucit- 7:06 minutes. 20 squats lowest rep number. Went below parallel for first time with Back Squats. Could really feel more hamstring activation and the reps got easier as load increased. Excited to get higher weight next time.

Intervals on the bike in the mid-morning after trip to Parents for Thanksgiving. 5 x 9min./3rec. Legs were trashed after this. used my hamstrings a lot more than I ever have for this WOD. Don't know if because I figured out how activate them better from squats this AM or what. Got some mobility work in this afternoon.

Skill/Cadence run tomorrow and CF Mainsite WOD for Thanksgiving. Be safe if your traveling today or going out tonight everyone.
Ross
on Wednesday, November 21, 2012 at 02:59 pm
WOD
ME: got up to 1 rep of 215, but only went down to parallel. Went deep on all the lower weights.

S&C 7:43 with a score of 17 for the Tabata squats.
Jake Fisher
on Wednesday, November 21, 2012 at 04:55 pm
Daily Results
Squatting was out of the question today. It was hard enough to sit-down and get up, let alone climb stairs. My groin & hammies are wrecked from the thrusters, snatching, and hang cleans this week ... So I created my own WOD today keeping the GHD sit-ups, but tossing in a variety of other gymnastics movements.

Here's what I did...

For Time:
25 GHD Sit-ups
25 Toes-2-Bars
25 GHD Back Extensions
25 Push-ups

25 GHD Sit-ups
25 Pull-ups
25 GHD Back Extensions
25 Dips
= 8:53
Julia
on Wednesday, November 21, 2012 at 05:12 pm
WOD
S&C 9:30, 100 reps
PLA
on Wednesday, November 21, 2012 at 05:16 pm
Day 70
Strength (ME Back Squat):

365X2
385X2
405X2
405X2
405X2

S&C (Rx): 5:33
(205 total squats)
Julia
on Wednesday, November 21, 2012 at 07:07 pm
WOD
S&C 9:30, 100 reps
Dan
on Wednesday, November 21, 2012 at 11:11 pm
WOD
5x3 50kg,60,70,80,90

6:55
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