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

Wednesday, January 16, 2013 • EnduranceI, Mid, L-INT

STRENGTH:

ME: Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

Row 1k

Tabata Squats (:20 on :10 off x 8 rounds)

Run 1k

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


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Bike (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Run (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Row (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Ruck (TUE): 4-6 x 6:00 TT, recover 5:00, 60# Ruck/Boots/Utes, until form deteriorates or you complete 6 rounds

Post sport and times to comments.

Multi-Sport (3S)

Wednesday is a 3S REST day

Choose ONE of the following sports:

Swim (MON): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Bike (OFF): Off

Run (TUE):4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Post sport and times to comments.


The Body’s Fuel System with CrossFit Endurance


Share This Page:

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

Related Content:

Comments (30)

Debbie
on Tuesday, January 15, 2013 at 08:20 pm
SS Endurance WOD
Why are the SS endurance WODs the same for the past three days?
ademir
on Wednesday, January 16, 2013 at 04:10 am
cycle
hello, this cycle,how many weeks have?thank you
Alice Beck
on Wednesday, January 16, 2013 at 06:24 am
Trap Bar dead lifts
250x 4, 270x 1, 300x 1 (fail), 300x 1 (fail)

Energy low after deads...
No good push on rower
1k 4:23
160 air squats
1 k 4:15
Kaitlin
on Wednesday, January 16, 2013 at 08:01 am
RE: SS Endurance WOD
Debbie-- SS wods are prescribed 3 a week 1 short interval, 1 long interval, 1 tempo/tt wod per week.
Wods post Mon/Thur/ Sat. Prescribed days to do them are Tuesday, Thursday, Sunday. Wods are posted all days to allow people flexibility with their schedule.
JenJ
on Wednesday, January 16, 2013 at 08:08 am
Re: SS Endurance WOD
Because, per the instructions, you only do one of the sports (swim, bike, run, row, or ruck) on the listed day - Tues. The workout for Thursday will be posted tomorrow, and the weekend TT or tempo run on Saturday.

Check out the Endurance FAQ to better explain the programming. Hope that helps.
Rick
on Wednesday, January 16, 2013 at 09:36 am
Rest day for 3S?
Will Wednesday always be a rest day for 3S programing?
Steven
on Wednesday, January 16, 2013 at 10:17 am
275 x2, 275 x2, 275 x2, 275 x2, 275 x2,
1k in 5:02 on row...legs numb.
146 air squats
1k in 5:02
Debbie
on Wednesday, January 16, 2013 at 10:38 am
RE: SS Endurance WOD
Kaitlin,
Thank you. My endurance days are MWF. So, I'll have to do the tempo/TT on Monday. That'll be a fun way to start the week.
Thanks, again.
Kaitlin
on Wednesday, January 16, 2013 at 10:58 am
RE:Rest day for 3S
Rick-- The 3S Endurance Wod rest day will vary by week. S&C rest days are Sat& Sunday as those are Endurance wod tempo/tt days which are done on an S&C rest day. If you need a complete rest day schedule as needed based on your performance on wods and daily energy levels.
Kaitlin
on Wednesday, January 16, 2013 at 11:04 am
RE:SS Endurance Wod
Debbie-- You can follow the site a week behind and have your 3 wods ahead of time to plan which day is best for your tempo/tt day.
Dan
on Wednesday, January 16, 2013 at 11:26 am
Schedule
Are the SFE and Endurance wod intended to be both done in the same day?
BD_Crossfit
on Wednesday, January 16, 2013 at 02:05 pm
AM
Barbell Deadlift: 1x1-515#
"Cindy" @ 26rds + 5reps

PM
1K Row=3:26.3
Tabata Sit-ups=112
1K Run=4:03
PLA
on Wednesday, January 16, 2013 at 02:29 pm
Day 124
Strength (Rx):

365 x 2
405 x 2
425 x 2
425 x 2
450 x 2

S&C (1k row = 100 SDHP @ 45lb*) :
10:19, Tabata score = 20

* only took 2:23, next time 65lb or 150 reps
Rick
on Wednesday, January 16, 2013 at 02:34 pm
CFE STRENGTH & CONDITIONING WOD
M 50/5'5"/150#
13:50
Kyle T
on Wednesday, January 16, 2013 at 04:06 pm
WOD
AM: Wendler Deadlift Week 3
225x5, 250x3, 280x4 (PR)
Assistance work
Bike 2:00 TT 5:00 rest x4

PM: S&C
1k row - 3:55
136 squats
1k row - 4:01 (forgot it was run)
Brad Williams
on Wednesday, January 16, 2013 at 04:17 pm
1/16/13 WOD
I went off program and did a bike WOD this AM. 17 minute Drill warm-up, 6 x 2 min./5 rec. (stayed on same interval scheme),10 min. steady, then 7 min. cool-down. Did a short run after. 2 sets of 800m run, 50 squats- 9:08 min. That was hard after a hard bike workout.

Will do today's S&C WOD tomorrow morning with my cadence/skill based run.
Jake Fisher
on Wednesday, January 16, 2013 at 04:20 pm
Daily Results
Deadlift (ME) =
135(8),225(5),315(2),365,395F,365,315(2)
>> felt a little weak today... Might be the volume this week or adjusting to carb-backloading experimentation...

WOD = 9:49 Rx'd w/ 124 squats

I'll be helping w/ judging at The Fittest Games in Austin, TX (Friday & Saturday) ... Tomorrow I'm driving down. I'm not sure what my training schedule will look like, so I might be "off" the next 4-5 days.

Have a great weekend everyone! If you're in Austin or going to be, hit me up!
Ross
on Wednesday, January 16, 2013 at 04:40 pm
WOD
ME Deadlift: worked up to a new 1rm of 300.

S&C as rx'd: 12:20 total time with a tabata score of 15.
Took it very easy on the run portion. Still recovering from a calf strain.
Jack
on Wednesday, January 16, 2013 at 05:08 pm
WOD
STR: ME DL
3 x 135, 5 x 300, 7 x 300, 4 x 300, 4 x 300, 4 x 300 (that is all the weight I have in my garage, I need to get two more 45's)

Cond:
3:30 100 Sumo DL High Pulls w/ 45# bar
14 Tabata Squats (112 reps)
8:44 1k meter run (I could barely walk, I looked like a pile of rock flailing down the road)

Total time on continous running clock:

16:44
Chad Brinkley
on Wednesday, January 16, 2013 at 06:01 pm
Bike WOD
I did the LI Bike WOD this afternoon: Warm Up + Drills; 6 x 2:00 Time Trial with 5:00 Rest (Intervals were all between .74 and .76 miles); 5:00 Cool Down + Mobility.

This morning I did the local S&C WOD:
Strength: 5 sets of Max Rep Deadhang Pull Ups (12/10/6/9/9).
Conditioning: 3 Rounds of 50 Double Unders and 21 KB SDHP @100 LB (Time was 9:39 RX); 5 Minutes of Abs (0-1 Bastard Sit Ups @10 LB, 1-2 Suitcases @ 10 LB, 2-3 Sprawl Sit Ups, 3-4 Plank Hold, 4-5 Air Bicycles; Lost count of Reps but I kept moving the whole time... no rest)
gschimbeck
on Wednesday, January 16, 2013 at 07:01 pm
swim 3s
Skills:
Breathing-
SWolf times 50y
23/48=71
21/48=69
22/45=67

WOD

1:55-4 I felt out of breath and legs felt weak. Poor form.
1:43-4 concentrated on making body long.
1:28-4 focused on my breathing and making my body long
1:43-4 breathing and core.
1:34-4 got a cramp in my foot focused on breathing
1:37-4 same as last set
gschimbeck
on Wednesday, January 16, 2013 at 07:01 pm
swim 3s
Skills:
Breathing-
SWolf times 50y
23/48=71
21/48=69
22/45=67

WOD

1:55-4 I felt out of breath and legs felt weak. Poor form.
1:43-4 concentrated on making body long.
1:28-4 focused on my breathing and making my body long
1:43-4 breathing and core.
1:34-4 got a cramp in my foot focused on breathing
1:37-4 same as last set
Alan Pamayo
on Wednesday, January 16, 2013 at 07:19 pm
S&C WOD
First WOD in 12 days and it HURT!

ME Deadlift 1RM
385 lbs

WOD RX'd
13:43
Alan Pamayo
on Wednesday, January 16, 2013 at 07:22 pm
Reps
Oh, 134 reps
Timtanium
on Wednesday, January 16, 2013 at 07:42 pm
Strength:
2 x 275
1 x 295
1 x 315 (F)
1 x 305
1 x 310
1 x 315 (F)
1 x 275

S&C:
1k Row: 4:40
Tabata Squats: 18-20
1k Run: 4:10
Total Time: 12:50
Kaitlin
on Wednesday, January 16, 2013 at 07:46 pm
RE: Schedule
Dan-- Not sure what you are asking SFE. Yes, strength& CFE S&C wods are completed on the same day as an Endurance wod. If you are a SS athlete this may not always be the case.
Tempo/TT day(s) there is not S&C workout. The Endurance wod is the focus for the day.
Ty
on Thursday, January 17, 2013 at 04:16 am
DL: 530#
1K row: 3:17 (damper 7)
Tabata Squats: 20-19-18-16-15-15-12-17
1 K run: didn't start timer, bad on my part.
benjamin palmer
on Thursday, January 17, 2013 at 03:35 pm
Deadlift 305 x 2

(Being careful with lower back after injury in August)

S+C:
Row: 4:05 (63 Cals)
SQUATZ
Airdyne for 63 Cals : 3:28
Total: 12:31
EPF
on Thursday, January 17, 2013 at 06:23 pm
S&C: Total time: 14:16
Will Fox
on Thursday, January 17, 2013 at 07:49 pm
S&C WOD Day III
Took Wednesday for rest, did this on Thu 1.17.13

1K row - 3:25
Tabata squats - lost count ~104 total
1M run - 6:26 treadmill 2%

Went too hard with row and ran out of gas... Treadmill running didn't help, hate it.
Comments are closed for this post.