W.O.D.: H Mid-Week 5

Wednesday, December 26, 2012 • EnduranceH, Short Interval

STRENGTH:

DE: Push Press 7x3 on :45 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds As Possible In 12:00 Of:

5 - Pull Ups

5 - Ring Dips

15 - Sit 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): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Bike (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Run (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Row (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Ruck (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts, 65-95# ruck/Boots/Utes

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Bike (WED): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Run (TUE): 10-12 x :30sec, recover 2:00min, hold distance across all efforts

Post sport and distances to comments.


Erin Cafaro and Jenny LeBaw


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Comments (16)

Robert Eilers
on Tuesday, December 25, 2012 at 06:39 pm
Help
What does on :45 seconds mean?
Alan Pamayo
on Wednesday, December 26, 2012 at 04:37 am
Endurance Run
Run 12 x 0:30
155,170,170,170,165,180,175,175,180,175,180,180m

Total Distance: 2075m
Paulo Albuquerque
on Wednesday, December 26, 2012 at 05:32 am
wod
8 rounds
Kyle t
on Wednesday, December 26, 2012 at 06:58 am
Wod
DE:Push Press
45# dbs 7x3 on :45

WOD: 12+ 3 pull ups
Subbed 10 dips for ring dips
christian
on Wednesday, December 26, 2012 at 07:28 am
WOD 26/12/12
7x3 on :45 135LB 60%

WOD AMRAP
5 pull ups
5 Ring dips
15 sit ups

12 rounds + 1 pullups

endurance WOD

ROW 12 x :30 on 12:00 off
135-156-162-161-162-164-162-163-162-159-165
tony
on Wednesday, December 26, 2012 at 10:13 am
Answer to help question
Robert, on :45 means you do a set of 3 push presses every 45 seconds for a total of 7 sets. You can eyeball a stopwatch or clock, but I bought a GymBoss timer so I could just listen for the beeps and not have to keep track of how many sets I've done. Best $20 I've spent on equipment for Crossfit.
Ryan
on Wednesday, December 26, 2012 at 11:35 am
DE
Question: not sure if I am doing DE wrong, but they always seem pretty easy to me at the prescribed weight. Am I missing something or is it not supposed to be very strenuous?
Kaitlin
on Wednesday, December 26, 2012 at 11:54 am
RE:DE
The focus of DE days is
moving through the exercise with maximal speed (controlled!). Dynamic effort lifts involve moving a submaximal weight with maximal speed. The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method. Increasing weight is not as important as increasing speed and rate of force development. (Synergy Athletics)
Brad Williams
on Wednesday, December 26, 2012 at 12:33 pm
12/26/12 WOD
Interval swim this morning. 12x30/2 rec.- 27-38yds. (YMCA Saginaw Pool).

Strength & conditioning this afternoon. Push-Press 80lbs w/black band (not sure how much that was). 12 Min. AMRAP; regular Dips and blue band assisted
Pull-Ups- 10 sets + 5 Pull-Ups.

S&C WOD was tougher than anticipated. Upper body was wrecked after this WOD. The Pull-Ups and Dips were the perfect counter. Great training day today.
Krusty505
on Wednesday, December 26, 2012 at 03:31 pm
WOD
Been posting on brand x site, but I'm probably more of a CFE guy.

Swim: 300 warm up, 12 x 50m hard/125 easy on 2:00, 100 cool down 1600 total

7x 3 DE dumbbell push press on :45 (70lbs)

AMRAP in 12:00 5 ring dips, 5 pull-ups, 15 sit-ups (11+ 5 dips)
Alan Pamayo
on Wednesday, December 26, 2012 at 03:58 pm
S&C WOD
DE Push Press 7x3 @130 lbs

WOD RX'd
9 Rounds + 5 Pull Ups
Chad Brinkley
on Wednesday, December 26, 2012 at 05:04 pm
Bike WOD
I did the three sport bike WOD this afternoon: 5:00 Warm Up; 12 x 30 seconds on with 2:00 spin/rest (intervals were all between .22 and .23 miles); 5:00 Cool Down + Mobility.

This morning I did the local S&C WOD:
Strength: 5x3 Should Press (65, 85, 95, 105, 115 Fail); 5x3 Backsquat (115, 135, 155, 185, 205)

Conditioning: 3 Rounds for time of 50 Air Squats, 40 Push Press @75LB, 30 Double Unders, 20 Ring Dips. Time was 17:40 RX.
Jake Fisher
on Wednesday, December 26, 2012 at 05:45 pm
Daily Results
I welcomed myself back to training with a double WOD. Yay!

First, 12:00 AMRAP as Rx'd above
= 14 Rounds

Rested about 20:00 & did some mobility/warming up...

Then did the WOD at our box (CF Lincoln) which was:

5 RFT of:
- 25 Push Press, 75#
- 50 Double Unders
= 8:49 Rx'd, #1 Fastest Overall

I thank CFE for everything; because the programming here is above par if you follow it consistently & know how to scale it or make it adaptive for what you do in your sport. I really feel that CFE can be used for far more athletes than just runners, swimmers, cyclists, triathletes, etc.
jason abrahamsen
on Thursday, December 27, 2012 at 02:34 pm
Daily Results
7X3 @ 115

12:00 AMRAP (35 lb assisted dips due to sore elbow/limited proper ROM)
9 rounds + 5 pullups

Run: 12 rds at 6:45 mile pace

1st day of crossfit endurance, transitioning for race season
Jack
on Thursday, December 27, 2012 at 03:13 pm
WOD
STR: DE Push Presh @ 95 7x3 on :45

Cond: 8 rounds 5 pull-ups, 1 ring dip
Scott Harres
on Wednesday, January 09, 2013 at 04:36 pm
evening row
I found myself a little bit on this row. Felt the killer instinct.

10 x :30 2:00 rest.

124 (wake up), 154, 160, 160, 158, 159, 160, 160, 162 (wooo!), 156
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