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

Wednesday, January 30, 2013 • EnduranceI, L-INT, Long Interval

STRENGTH:

DE: Push Press 8x2 on :45 @ 65% 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 10:00 Of:

5 - Bench Press (BW)

15 - Air Squats

Post number of rounds 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:

"Tosh"

Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Swim (TUE): 3 x (50y + 100y + 200y)

Bike (TUE): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x (200m + 400m + 600m)

Row (TUE): 3 x (250m + 500m + 750m)

Ruck (TUE): 3 x (400m + 800m + 1600m) 50# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Tosh"

Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Swim (WED): 3 x (50y + 100y + 200y)

Bike (MON): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x (200m + 400m + 600m)

Post sport and times to comments.


Jennifer Fisher, RunATX, at Rogue Running 10k, 1st Place Woman's Masters


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Comments (14)

Alan Pamayo
on Wednesday, January 30, 2013 at 08:02 am
Endurance Run
Tosh: Run
#1: 0:35,1:31,2:23
#2: 0:36,1:29,2:21
#3: 0:37,1:31,2:17
Jack
on Wednesday, January 30, 2013 at 11:05 am
WOD
STR: DE Push Press @ 115# 8 x 2 on :45

Cond: 10 AMRAP 5 bench press @ 215# with 15 air squat

5 rounds + 2 bench press

Bench was reduced to singles pretty quick. Almost got pinned twice; good times.
Kyle T
on Wednesday, January 30, 2013 at 12:23 pm
WOD
Wendler DL Week 1
195x5, 225x5, 255x7
Assistance work

PM
S&C WOD: 10:00 AMRAP
x5 Bench Press 135# (BW=165#)
x15 Air Squat

14 rds + 9 air squats

At about 7 minutes and 12 rounds I had to break up the benches...almost pinned as well haha
Alan Pamayo
on Wednesday, January 30, 2013 at 12:25 pm
S&C WOD
DE Push Press 8x2 @140lbs

WOD RX'd @185lbs
4 Rounds + 2 Reps Bench Press

Probably should have scaled the Bench Press ... definitely a weakness of mine.
dangerous brian
on Wednesday, January 30, 2013 at 12:51 pm
ruck
400/800/1600x3
40#ruck boots and trousers, no blouse.. too hot for that nonsense today.
PLA
on Wednesday, January 30, 2013 at 02:18 pm
Day 138
Strength (Rx): 150lbs

S&C (Rx @190lbs): 14 rounds @9:50

Pace slowed a bit towards the end but all bench rounds went unbroken.
Ross
on Wednesday, January 30, 2013 at 02:20 pm
WOD
DE Push Press @ 95

S&C as rx'd (155 Bench Press)
11 rounds even
Brad Williams
on Wednesday, January 30, 2013 at 04:01 pm
1/30/13 WOD
Interval bike this morning. On trainer so I used time
90 sec.,3 min., 6 min. High cadence this AM made for some suffering.

Strength & conditioning this afternoon. Did not go back to gym so I wore my 20lb. weight vest and did a 10 min. AMRAP of 15 Push-Ups, 15 Squats- 8 sets + 15 Push-Ups+ 6 Squats. Still stretching the arms out after that one. Mobility shortly after.

Week 3 cadence run tomorrow. Solid training day today.
Derek M
on Wednesday, January 30, 2013 at 04:05 pm
S&C Wod
DE: 50lb dumbbells - 8x2

S&C - 8 rounds + 3 reps bench

Subbed 70 lb dumbbells for bench (highest my apartment gym goes).
Malcolm Menefee
on Wednesday, January 30, 2013 at 04:36 pm
STR: 135 w/ Chain

CONDITIONING:
5 - Bench Press (215)
15 - Air Squats

9 Rounds
Jake Fisher
on Wednesday, January 30, 2013 at 05:13 pm
Daily Results
Push Press (DE) 8x2 at 65% 1RM on :45 = 120#

WOD = 3 Rounds at 165# (BW), then had to scale to 135# in order to keep moving through another 7 Rounds.
>> 10 Rounds Total, Not Rx'd

I will definitely enjoy a Rest Day tomorrow. I might Row the "Tosh" but that'll be it.
Chad Brinkley
on Wednesday, January 30, 2013 at 05:51 pm
Bike WOD
I did the 3 Sport Bike WOD this PM: Warm Up + Drills; 3 rounds of 1/2 mile, 1 mile, 2 miles with 1:1 Work:Rest (intervals were 1:20, 2:46, 5:32, 1:23, 2:48, 5:34, 1:23, 2:47, 5:34); Cool Down + Mobility.

I did the local S&C WOD this AM:
Minutes 0-10: "Fran" - 21-15-9 of Thursters @95, Pull Ups (5:53 RX, PR)
Minutes 11-20: 4 Rounds of 12 Ballslams @50, 12 Clapping Push Ups (6:37 RX)
Minutes 21-30: 15-12-9 of Overhead Squats @95, Ninja Roll Ups/Reverse Burpees (Completed it RX, but I Struggled with the OHS and finished after the 10 minute time limit).

Very tough day. Sore and tired. Looking forward to some rest.
benjamin palmer
on Wednesday, January 30, 2013 at 06:52 pm
Push Press @ 115

WOD @ 11 rounds w/ 135 @ BW.
Zac Gardner
on Wednesday, January 30, 2013 at 09:51 pm
Amrap
135 push press

@ 195 BW

12 rounds + 12 squats
Comments are closed for this post.