W.O.D.: I Mid Week 5

Wednesday, February 06, 2013 • EnduranceI, Short Interval

STRENGTH:

ME: Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

2 Rounds For Total Reps:

2 min - Double Unders

2 min - Pistols (Alternate legs)

2 min - Box Jumps (24")

Post number of reps 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): Repeat 75m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 400m, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 100m, recover 3:00, until form/pace deteriorates

Row (TUE): Repeat 125m, recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover 3:00, until form/pace deteriorates

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 75m, recover 3:00, until form/pace deteriorates

Bike (WED): Repeat 400m, recover 3:00, until form/pace deteriorates

Run (MON): Repeat 100m, recover 3:00, until form/pace deteriorates

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


TJ Murphy: How an Endurance Athlete Learned Not to Specialize


Share This Page:

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

Related Content:

Comments (11)

Alan Pamayo
on Wednesday, February 06, 2013 at 07:00 am
Endurance Run
Run 15x100m
17,16,16,16,15,15,16,15,16,16,17,16,17,17,17 seconds
Will Fox
on Wednesday, February 06, 2013 at 08:40 am
S&C
340 - scaled pistols with a weight bench behind me

+Mobility
Geoff Spakes
on Wednesday, February 06, 2013 at 11:14 am
Wednesday CFE
Presses and cleans to loosen up...them ME deadlift to 305#, failed on 325#.

Also did the AMRAP10 pull-ups from Monday...scaled to blue-band; getting my form and ability back in shape.
Ensar
on Wednesday, February 06, 2013 at 01:08 pm
Endurance
10x100m

17,16,15,14,14,13.3,13.1,13.5,12.9, 12.1

Focus was on smooth, quick striding as well as "step over, drive down". Done with a running start.
PLA
on Wednesday, February 06, 2013 at 02:23 pm
Day 145
Strength (Rx):

365 x 2
405 x 2
445 x 2
495 x 1
530 x F*, F

S&C (Rx): 301 reps **

* First attempt was within inches and would have been a PR! Next time will single at 475 before a PR attempt. Considering core is destroyed from last two workouts I'm happy.

** First round finished at 106. Must have been stiff from
DLs and loosened up.
Jack
on Wednesday, February 06, 2013 at 02:55 pm
WOD
Scaled pistols using weight bench

182 reps
Brad Williams
on Wednesday, February 06, 2013 at 04:06 pm
2/6/13 WOD
Interval bike on the trainer this morning. Went with 1 minute for the interval time. 15 minute warm-up, 15 x 1 min./3 rec. 15 minute cool-down. That hurt a lot.

No S&C today had to help move a bed after school. Hope to get in some mobility work before bed. Week #4 Cadence run tomorrow and hopefully today's Deadlift Strength WOD. If not will get some strength work in for sure Friday.
Jake Fisher
on Wednesday, February 06, 2013 at 05:27 pm
Daily Results
Deadlift (ME) = 400#
>> 135(10),225(7),315(3),365,395,405FFF,400

The first attempt at 405# came off the ground 8" and then I started to blackout, so I dropped the weight and flopped to the ground quickly. LOL! Religious experience, fo sho!

Anxillary Snatch Skill Work as part of my warm-up.

WOD = 344 Reps Rx'd
DU 113,111
Pi 26,29
BJ 26,29
>> the box jumps were crazy & sucked hardcore after Deadlift (ME) @ 400 - I also rested 1:00 between each movement change.
Chad Brinkley
on Wednesday, February 06, 2013 at 05:28 pm
Bike WOD
I did the 3 Sport Bike WOD this PM: Warm Up + Drills; 15 x 1/4 Mile with 3:00 Rest (Intervals were 33-35 seconds); Cool Down + Mobility.

In the AM, I did the local S&C WOD:
MInutes 0-10 1 RM Squat Clean Thruster (95, 115, 125, 135, 135)
Minutes 10-20: 10 MInute AMRAP of 5 Squat Clean Thrusters @105, 5 CTB Pull Ups, 5 RIng Dips (Almost 4 Rounds).
Minutes 20-30: 1 RM Power Snatch (95, 105, 115, 125, 135F)
Minutes 30-40: 10 Minute AMRAP of 7 Power Snatch @95, 5 Hang Squat Snatch @25, 3 OHS @95 (R rounds + 5 Power Snatch).
Alan Pamayo
on Wednesday, February 06, 2013 at 06:18 pm
S&C WOD
ME Deadlift 1 RM
400 lbs (PR)

WOD (standing on a box for pistols)
212 reps

Not my day for Double Unders
Ensar
on Wednesday, February 06, 2013 at 07:42 pm
Deadlift
400 pounds. You guys are crazy!

I'm just starting to work on form hard for the lift, as well as for the Clean and Jerk/Snatch.

Really something I should have started a long time ago, as heavy, explosive lifting for a distance runner is the way to go. Endurance gets all the work it needs from running, so if you're going to be in the weight room might as well be working on stability and/or "speed side" stuff.
Comments are closed for this post.