W.O.D.: H Mid-Week 4

Wednesday, December 19, 2012 • EnduranceH, Mid, Long Interval

STRENGTH:

ME: Split Jerk

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


CFE STRENGTH & CONDITIONING WOD:

For Load And Time:

15 - 12 - 9

Clean & Jerk

Rest as needed between sets

(Sets should be unbroken)

(Pick the heaviest weight possible w/o dropping the bar)

Post load used and 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): 1 x 400m, recover 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (TUE): 1 x 5k, spin/recover 5:00, 2-4 x 2k, recover 1:30, hold 2k efforts within 3-5 seconds

Run (TUE): 1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00 hold efforts within 3-5 seconds

Row (TUE): 1 x 2k, recover 5:00, 2-4 x 500m, recover 1:30, hold 500m efforts within 3-5 seconds

Ruck (TUE): 1 x 2k, recover 4:00, 2-4 x 1k, recover 2:00 hold efforts within 3-5 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 1 x 400m, recover 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds

Bike (WED): 1 x 5k, spin/recover 5:00, 2-4 x 2k, recover 1:30, hold 2k efforts within 3-5 seconds

Run (TUE): 1 x 1M TT, recover 5:00, 2-4 x 600m, recover 2:00 efforts within 3-5 seconds

Post sport and times to comments.


Scaling Run Workouts


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Comments (18)

Julia
on Tuesday, December 18, 2012 at 07:07 pm
date mistake?
Is this supposed to be Wednesday?
Mark Challoner
on Tuesday, December 18, 2012 at 07:15 pm
Confused
Am I missing something? Max pullups between rounds of C&J? The posted WOD is a little unclear.
Kaitlin
on Tuesday, December 18, 2012 at 08:57 pm
RE:Confused
Mark-- Do unbroken sets of 15 then 12 then 9
PJ
on Tuesday, December 18, 2012 at 09:03 pm
RE: Confused
Hey Mark, sorry for the confusion. I made some changes to the post, hopefully that clears it up! Thanks!
Alan Pamayo
on Wednesday, December 19, 2012 at 04:55 am
Endurance Run
Run 1M TT
6:42

4x600m
2:33, 2:29, 2:30, 2:28
Kyle T
on Wednesday, December 19, 2012 at 06:26 am
WOD rx
Used weights at home that are a bit cheaper and bulkier than traditional bar sets

ME Split Clean: 150# from ground (max weight for my bar)

90# x 15 (hang cleans)
110# x 12 (from ground)
120# x 9 (from ground)

Wasn't sure if supposed to be hang cleans or power. I did not time the WOD.
Robert Enever
on Wednesday, December 19, 2012 at 10:04 am
Endurance
Do I need to do the Endurance wod every day it is listed or just the day in brackets as yesterday and today are the same?
Rob E
on Wednesday, December 19, 2012 at 10:23 am
Endurance wod
When should I do the endurance wod? When listed or on the day in brackets?
Jason
on Wednesday, December 19, 2012 at 10:53 am
Endurance Run
1M TT - 6:44
3 X 600m
2:38, 2:36, 2:34
Kaitlin
on Wednesday, December 19, 2012 at 12:48 pm
RE Endurance
Rob-- The endurance wod is prescribed for the day in brackets. The same wods are posted more than 1 day to allow flexibility if needed with scheduling.
Brendan
on Wednesday, December 19, 2012 at 01:07 pm
cfe
Clean and jerks
15 - 12 - 9 @95#
time = 7:02
Julia
on Wednesday, December 19, 2012 at 03:44 pm
WOD
6:20, just the bar (45lbs), focused on form
Brad Williams
on Wednesday, December 19, 2012 at 03:53 pm
12/19/12 WOD
Interval bike and cadence run this morning. Did the bike intervals on a Lifefitness Bike because I left mine at my parents since I will going back this weekend. Alternated intervals on bike and treadmill with recovery after both.

Bike- 5K TT- 7:58/5 min. run at 94 cadence. 4x2K- 2:59,3:03,2:54,2:51 with 2 min. runs after each at 96-97 cadence.

No S&C today. Will do that tomorrow with a swim. Gonna try to get in more Bike-Run WOD's like I did today.
Jake Fisher
on Wednesday, December 19, 2012 at 05:06 pm
Daily Results
Split Jerk (ME) 175#
95(8),125(6),135(3),155(2),175,175

WOD = 5:17 Rx'd
15(95#), Rest 1:00
12(115#), Rest 1:30
9(125#)
Ross
on Wednesday, December 19, 2012 at 05:42 pm
WOD
Strength ME Split Jerk: worked up to 165. First time doing this anything more than playing around.

S&C: Focused on form, 15 @95, 12 @105, 9 @115
PLA
on Wednesday, December 19, 2012 at 05:42 pm
Day 96
Strength (Rx):

185x2
205x2
225x2
235x1,F,F

S&C (Rx):

135x15
145x12
155x9

~2 minutes rest between sets.
Alan Pamayo
on Wednesday, December 19, 2012 at 06:44 pm
S&C WOD
ME Split Jerk 1RM
225 lbs

Clean & Jerk
15 x 95 lbs
12 x 115 lbs
9 x 135 lbs
10:40
Scott Harres
on Thursday, January 03, 2013 at 08:45 pm
evening WOD
ME SJ 1RM
175 PR

WOD: 95, 115, 115 no time forgot to hit start.
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