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

Wednesday, January 09, 2013 • EnduranceI, Short Interval

STRENGTH:

DE: Back Squat 10x2 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

25 - Wall Balls (20/14)

25 - Sit Ups

Run 400m

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat 50m on 1:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace deterioriates

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, 60# Ruck/Boots/Utes, recover 1:00 until form/pace deteriorates

Post sport, times, and number of completed intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 50m on 1:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace

Post sport, times, and number of completed intervals to comments.


Weekend 5Ks & 10Ks at CrossFit Temecula South


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (19)

robbi w
on Tuesday, January 08, 2013 at 07:23 pm
This is so exciting! I can't wait to start... will have to wait till I'm ready to run again but looks like challenging
Alice Beck
on Wednesday, January 09, 2013 at 06:30 am
1/9/13
10x2 back squat 155 ( with a safety bar)

WOD
12:39 rx
Could have pushed more 1st round
christian
on Wednesday, January 09, 2013 at 07:40 am
BS 10x2 on 225

WOD 14:20 rx
Andy Zehnder
on Wednesday, January 09, 2013 at 08:49 am
Endurance
Is the Endurance WOD always going to be the same in this new format? Seems like it's going to get boring pretty quickly.
janik
on Wednesday, January 09, 2013 at 09:08 am
BS 10x2 at 150

WOD 14:58 had to substitue 20 plate thrusters because someone broke in last night and stole medicine balls and kb and a few barbells. Seriously some people...
Kaitlin
on Wednesday, January 09, 2013 at 10:37 am
RE:Endurance
Andy-- Wods are posted as short interval, long interval, tempo/tt wods as they have been. WODS post on Monday, Thursday, Saturday. Yes the wods are going to be posted in the new format without a number or range of repeats. As Brian has noted "As a general rule of thumb any interval work being done should total or max out around 12 minutes. That’s hard intensity…"
For example on the 400s if you are holding 1:30 that is 8 400m repeats. If that is too much start with 6. This type of programming gives the athlete more power and makes the athlete understand more.
Mike M
on Wednesday, January 09, 2013 at 10:47 am
DE Back Squat 150

WOD 10:58
Kyle T
on Wednesday, January 09, 2013 at 01:00 pm
WOD
S&C: 3 rds
30 wall ball shots 14# (no 20#)
25 sit ups
400m run (treadmill)
*had to run upstairs to get to treadmill

13:52

Wendler Deadlift Week 2
205# x3, 235# x3, 265# x4
PLA
on Wednesday, January 09, 2013 at 03:38 pm
Day 117
Strength (Rx on :60): 310lbs

S&C (Rx): 8:52

* Filled an old basketball with sand and taped it up.
Brad Williams
on Wednesday, January 09, 2013 at 04:10 pm
1/9/13 WOD
Interval bike this morning. 15 min. warm-up (spin, drills, cadence). 15 x 2 min./1 rec. I was finished after the 15th. Didn't take it's toll on the HR, but legs were hurting for a while after because of fast cadence. Mobility work after and after school.

Will do the today's S&C WOD tomorrow along with a cadence/skill run.
Ross
on Wednesday, January 09, 2013 at 04:23 pm
WOD
DE Back Squat @135

S&C: subbed row for run (giving a calf strain some time to recover) and the med ball was only 18lbs.
Total time 11:07
Jack
on Wednesday, January 09, 2013 at 04:38 pm
WOD
STR: @ 155#

WOD: Subbed 45# thrusters for wallball.

15:28
Benjamin Palmer
on Wednesday, January 09, 2013 at 04:52 pm
Squats @ 185#

WOD @ 9:01
Timtanium
on Wednesday, January 09, 2013 at 06:57 pm
Strength (Rx on :60):
185 lbs

S&C (Rx):
11:28
EPF
on Wednesday, January 09, 2013 at 07:59 pm
Strength @ 105 lbs (new max @ 165)

S&C: 10:15
Used a 11 lbs wallball because didn't have access to heavier at the moment
Jake Fisher
on Wednesday, January 09, 2013 at 08:52 pm
Daily Results
FIRST, to all my Cavemen out there: tonight I braised a beef heart in Merlot with some root vegetables. Holy buckets of lacross balls! NOM NOM!

Back Squats (DE) = 130#
>> 7x2 @ 65% 1RM, on :45 - 100# on bar with 30# of bands; focused on explosive speed work. "powering out of the hole" as they say.

WOD = 10:49 Rx'd
Spooner
on Wednesday, January 09, 2013 at 08:55 pm
Strength @185

S&C 11:05
Lindakatarina Ek
on Wednesday, January 09, 2013 at 09:47 pm
Wod
Am:
Swimming 1050 m, 20 min drill then 5 x 50 m. Still muscle soreness after Monday's weighted chin ups

Pm:
Strength
4 x 2 110 Ibs
6 x 2 121 Ibs

Wod
Slippery outside so I change runing for row. Time 13.15
charlie douthwaite
on Thursday, January 10, 2013 at 07:38 am
DE @ 135#

3x5 BS @ 205#

S&C: 11:14 (sub 15 T2B for sit-ups)
Comments are closed for this post.