W.O.D.: H Mid-Week 1

Wednesday, November 28, 2012 • EnduranceH, Mid, Short Interval

STRENGTH:

DE: Box Squat 10x2 on :60sec @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

21 - Cleans (95/65)

15 - Ring Push 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): 8 x 20:10, use pool or open water, tread water during recovery

Bike (TUE): 8 x 20:10, use a stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x 20:10, use a C2 measure watts

Ruck (TUE): 8 x 20:10 @65-100# Ruck/Boots/Utes, use the steepest hill you have

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 8 x 20:10, use pool or open water, tread water during recovery

Bike (WED): 8 x 20:10, use a stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Post sport and times to comments.


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Comments (25)

John Hopkins
on Tuesday, November 27, 2012 at 06:52 pm
Ruck Question
Long time listener, first time caller.

For the ruck weight that is above 55#, is the recommendation to perform a rapid march? Where is that threshold from ranger trot to a ruck march?
Thanks for everything CFE team
Loso
on Tuesday, November 27, 2012 at 06:56 pm
Cleans
Are these squat cleans or power cleans?
Dustin
on Tuesday, November 27, 2012 at 08:28 pm
Pace
By the way, meant to mention this yesterday - The pace suggestion is outstanding. I hope to see more WODs which give a pace recommendation.

Loso - I don't know about this programming specifically, but the rule at my box is if it doesn't say power clean, perform it as a squat clean. Even if the WOD allows power cleans, you gain by using squat cleans.
tony
on Tuesday, November 27, 2012 at 09:03 pm
Clean question
Loso, this is from the Crossfit.com main site FAQ: "Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat."
CrossFitMoFo
on Wednesday, November 28, 2012 at 08:11 am
WOD
5 Rounds for time:
21 Cleans
15 Ring Push ups
Time: 24:49
HARD
Barefootcaveman
on Wednesday, November 28, 2012 at 08:55 am
S&C WOD
5 rnds in 21:03

Really felt the pain on this one - a lot harder than it looked
PJ
on Wednesday, November 28, 2012 at 11:17 am
RE: Ruck Question
Hey John,

So the goal with the ruck WODs is to go FAST! But not start jogging the ruck around.

Since the Tabata intervals are super short, especially for a ruck, I gave you a range of weight in order to increase to your ability, also suggested the use of a hill if you've got one.

Does that help?
Jess
on Wednesday, November 28, 2012 at 11:24 am
Run question
Does 8x20:10 mean two hours of running? A 20 minute run at a bit slower than 5k pace eight times?
Kaitlin
on Wednesday, November 28, 2012 at 11:35 am
RE: Run Question
Jess-- 8 rounds of 20 seconds on 10 seconds off (recovery)
Jess
on Wednesday, November 28, 2012 at 11:36 am
Run question correction
I meant 2:40 min of running.
John H.
on Wednesday, November 28, 2012 at 12:55 pm
Ruck
Hey PJ thanks for the response. That makes sense, in theory you hear people recommend not running with weight about 40#, but in practice our forces and units aren't exactly carrying a light loadout.
I take it for the WOD's, scale to ability? March as fast as possible and if you can ranger trot do it?
Noah
on Wednesday, November 28, 2012 at 01:56 pm
Endurance question
Sorry, first time looking at CFE. so the endurance routine at 8 x 20:10 ends up being a 4 minute workout?

is that really it or am I missing something.
Tshaw
on Wednesday, November 28, 2012 at 02:06 pm
WOD
19:24

A doozy
Carl S
on Wednesday, November 28, 2012 at 02:23 pm
WOD
Did DE box squats at ~60% of 3RM: 60kg.

S&C was really tough, haven't felt this much pain in a while! =)

Subbed push ups between two benches, Rx'd the cleans. Time: 23:02
Kaitlin
on Wednesday, November 28, 2012 at 03:25 pm
RE: Endurance Question
Noah-- Yes a total of 4 minutes of all out work. Did you do it? It is a tough 4:00 minutes when done correctly. Wod demo http://media.crossfit.com/cf-video/CrossFitNB_RunTabata1.mov
Julia
on Wednesday, November 28, 2012 at 03:32 pm
WOD
Strength - front squat, 80lbs
S&C - regular pushups (no rings at my gym), and 45lbs instead of 65 (first time with this lift).. 19:09, total killer, pool of sweat

in AM, tabata on the spinner. What do you guys do if you don't have a power meter? I just made sure it was hard enough that I wanted to cry.
Brad Williams
on Wednesday, November 28, 2012 at 04:04 pm
11/28/12 WOD
Strength first- Box Squat- 12inch Box/115lbs./10sets/2reps at 1 minute.

Tabata bike-run "brick" after. Bike- 1.62 miles. Run- 12%/7.7 mph- 5.52 miles with recovery included in distance.

Felt really strong for run. I know all the cadence and drill work really made the difference. I know I could've gone harder. Will do that next one.

Rest day tomorrow and it is well needed. Sparty On!!!
PJ
on Wednesday, November 28, 2012 at 04:17 pm
RE: Ruck
Hey John,

Yeah you can scale intensity or you can scale the load. I recommend trying both so if you cranked up the speed today next time a Tabata Ruck comes up I would add some weight and get after it. Make sense?
Alan Pamayo
on Wednesday, November 28, 2012 at 05:47 pm
S&C WOD
DE Box Squat 10x2 @205 lbs on 1:00 (12" box)

WOD RX'd
17:27
Ross
on Wednesday, November 28, 2012 at 06:56 pm
WOD
DE Box squats: @155

S&C as rx'd 15:25
PLA
on Wednesday, November 28, 2012 at 07:26 pm
Day 76
Spent yesterday traveling back home so no WOD or Tabata run.

Strength (Rx): 215lb

S&C (Rx): 18:28
Jake Fisher
on Thursday, November 29, 2012 at 04:39 pm
Daily Results
Rowed 2K @ 7:25 PR! by 9s
-brings my C2 Charity total to 17,500m

Box Squats 10 sets of 2 reps on 1:00 @ 75# + 50# of bands = 125# at top; focused on bar speed/exploding off the box

WOD Rx'd = 11:28
>> the arches of my feet were cramping on the cleans; might be from over-use (rowing 17,500m this week & not being used to that ;)
Hardcortes
on Thursday, November 29, 2012 at 05:39 pm
This sacked bulls...
DE Box squats @180 10 x 2

21 cleans
15 ring push ups..

I actually did power cleans @95 ... oops...
16:02 time
Rhett Singleton
on Friday, November 30, 2012 at 05:59 pm
WOD Time
It took me 8:57, hard workout worthless afterwards
Dan
on Wednesday, December 05, 2012 at 06:29 pm
Hard
DE Box squats - 155 10 x 2

WOD - 20:02 no rings so I pushed on a medicine balls
Comments are closed for this post.