W.O.D.: H Mid-Week 2

Wednesday, December 05, 2012 • EnduranceH, Long Interval, Mid

STRENGTH:

DE: Sumo Deadlift 10x2 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

12 - Deadlift (135/95)

12 - Strict Pull Ups

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 200m, recover 3:00, hold each effort within 3-5 seconds

Bike (TUE): 3-5 x 2M, recover 3:00, hold each effort within 3-5 seconds

Run (TUE): 3-5 x 1200m, recover 3:00, hold each effort within 3-5 seconds

Row (TUE): 3-5 x 1500m, recover 3:00, hold each effort within 3-5 seconds

Ruck (TUE): 3-6 x 2500m, 65#/Boots/Utes, recover 3:00, hold each effort within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3-5 x 200m, recover 3:00, hold each effort within 3-5 seconds

Bike (WED): 3-5 x 2M, recover 3:00, hold each effort within 3-5 seconds

Run (TUE): 3-5 x 1200m, recover 3:00, hold each effort within 3-5 seconds

Post sport and times to comments.


Curtis Walker, CrossFit Miramar, after the 2012 Zappos.com Rock 'n' Roll Las Vegas Half Marathon


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Comments (19)

Curtis Walker
on Tuesday, December 04, 2012 at 07:54 pm
Half Marathon Results
Thanks for the awesome website and training information! Although I've been CF'g for 3 years, this was the first time I jumped fully into CFE. I trained for this using only CFE programming (Cycle F). Before starting the training, the max distance I had ever run was a 10K. I'll admit - I was a little skeptical of training this way (especially since this was my first half marathon). After the results, though, I'm convinced that CFE works. My goal at the start of training was 1:55. I blew that away: my final time was 1:46:52. Thanks again for all the information and insight you provide.
Robert
on Wednesday, December 05, 2012 at 04:04 am
Run (TUE): 3-5 x 1200m, recover 3:00, hold each effort within 3-5 seconds
4:47, 5:01, 4:40

More inconsistent than usual for some reason.
Pablo Medina
on Wednesday, December 05, 2012 at 04:48 am
Results
DE: 90 lbs

CFE Wod: 10:00 as Rxd (those strict pullups...)
Matt G.
on Wednesday, December 05, 2012 at 06:52 am
Wod
DE: 155#

CFE Wod: 10:45, rx
Alan Pamayo
on Wednesday, December 05, 2012 at 07:58 am
Endurance Run
Run 4x1200m
5:08, 5:09, 5:11, 5:08
buff squirrel
on Wednesday, December 05, 2012 at 10:45 am
H Mid-Week 2
Sumo Deads @ 90 kg, WOD all deads in unbroken sets, first set of pullups 12, second set 5, 4, 3, third and fourth broken into sets of 3 - 16 min. 27 sec.
Alan Pamayo
on Wednesday, December 05, 2012 at 11:11 am
S&C WOD
DE Sumo Deadlift 10x2 @255 lbs on 1:00

WOD RX'd
7:49
Jack
on Wednesday, December 05, 2012 at 11:11 am
WOD
STR: DE Sumo DL @ 135# 10x2

Cond: Rxd' 9:49 (Momma said strict PU's are the devil)
Tuck
on Wednesday, December 05, 2012 at 11:51 am
WOD
DE - 95
CFE WOD - 8:03
Ross
on Wednesday, December 05, 2012 at 02:28 pm
WOD
Mixed up the strength WOD. I did ME instead of DE. I worked up to a 1rm of 265.

S&C: as rx'd 6:09

SS Run 4x1200m: 4:29, 4:27, 4:29, 4:27
Jake Fisher
on Wednesday, December 05, 2012 at 03:14 pm
Daily Results
Sumo DL as Rx'd @ 245#
>> focusing on bar speed, completing 2 reps under 0:10

WOD = 6:26
>> every other pullup was strict/kip/strict/kip/strict/kip/etc... trashed my forearms!!
Brad Williams
on Wednesday, December 05, 2012 at 04:01 pm
12/5/12 WOD
Interval bike on the trainer this morning. 5 x 6min./3 rec. No strength & conditioning today will get that in tomorrow.
Chad Brinkley
on Wednesday, December 05, 2012 at 05:30 pm
Bike WOD
3 Sport Bike WOD: 3 Minute Warm Up, 5x2 Mile with 3:00 Spin/Rest (5:33, 5:32, 5:34, 5:34, 5:45), 3:00 Cool Down + Mobility. Last interval was off for some reason... slower than I expected.

Local S&C WOD: Strength - 10 Minutes to establish 1RM of Squat Clean (95, 115, 135, 145).

Conditioning: Elizabeth 21-15-9 Squat Cleans (Scaled to 115 LB) and Ring Dips. Time was 11:18.
Julia
on Wednesday, December 05, 2012 at 05:34 pm
WOD
Swim - 3:52, 3:52, 3:53, 3:55

Strength - I did regular deadlifts @ 165lbs

SC&C - 14:57 with pullups assisted, (bodyweight - 135lbs deadlift)
Kevin
on Wednesday, December 05, 2012 at 05:34 pm
Sumo DL 315
WOD=5:37
PLA
on Wednesday, December 05, 2012 at 05:51 pm
Day 83
Strength (Rx on :60): 275lb

S&C (Rx): 3:42
michael t
on Wednesday, December 05, 2012 at 07:56 pm
WOD
Strength DE Rx 185#

S&C -11:24 Rx except had to break the PU sets
sidenote - I am typing this with my toes as I can no longer uncurl my fingers or have use of my forearms
Jack
on Wednesday, December 05, 2012 at 09:35 pm
@ Michael T
+1

LOL, I'm feeling your pain
Kyle T
on Thursday, December 06, 2012 at 10:55 am
WOD
Wendler Deadlift week 2
200# x3, 225# x3, 255# x3

S&C WOD: 5:27 rx (pull ups were kind of bad form)
Comments are closed for this post.