W.O.D.: I Mid-Week 7

Wednesday, February 20, 2013 • EnduranceI, Short Interval

STRENGTH:

ME: Pull Up

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

50 - Box Jumps (24")

40 - Pull Ups

30 - Push Ups

20 - GHD Sit Ups

10 - Burpees

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): 75m TT, recover 2:00, then repeat 50m, recover 1:00, until form/pace deteriorates

Bike (TUE): 1k TT, spin/recover 3:00, then repeat 400m recover 2:00, until form/pace deteriorates

Run (TUE): 400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates

Row (TUE): 500m TT, recover 2:00, then repeat 250m recover 1:45, until form/pace deteriorates

Ruck (TUE): 1K TT, recover 3:00, then repeat 400m recover 1:00, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (TUE): 1k TT, spin/recover 3:00, then repeat 400m recover 2:00, until form/pace deteriorates

Run (WED): 400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates

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


CrossFit Endurance Seminar at CrossFit The Club, Ogden UT


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Comments (17)

Brad Williams
on Wednesday, February 20, 2013 at 06:07 am
2/20/13 WOD
Interval run this morning. 16 minute warm-up (pace, drills). 400m TT/2 rec. 1:20 min. 8 x 200m/90 rec.- 41,42,41,42,45,43,40,42. 17 min. steady and 10 min. cool-down. I calulated wind wrong and did 400m right into it....no wonder it hurt more than normal.

Strength & conditioning right after. Only had a bench press bench to jump on (20 in) and subbed sit-ups for GHD Sit-Ups because my friend doesn't have on in his garage gym- 6:59 min.

30 min. Recovery Spin after I got home and I'm kinda tired now. Rest and mobility rest of the day.
Drew
on Wednesday, February 20, 2013 at 06:17 am
As Rx
9:23
Brad Smith
on Wednesday, February 20, 2013 at 12:37 pm
3s run and wod
400 meter TT (60.24)
200 meter repeats with 1:30 rest (31.68, 30.70, 32.61)
Legs were dead!

For time:
50 box jumps (2:31)
40 pull ups (1:51) still getting used to kipping - getting better!
30 push ups (1:32)
20 ghd sit ups (1:00)
10 burpees (36.63)

total (7:32)
paused watch because I had to walk to the other side of the gym to get to the pull up bar.
Mark N
on Wednesday, February 20, 2013 at 12:38 pm
2/20/13 WOD
Strength:
2 reps 10#, 2 reps 15#, 2 reps 25#, 2 reps 35#, 2 reps 45#, 2 reps 55#, 1 rep 60#.

Strength and Conditioning.
As Rx: 7:35
Jack
on Wednesday, February 20, 2013 at 01:10 pm
WOD
STR: ME Pullup
35# x 2, 60 x 2, 75 x 2 (PR), 60 x 2, 60 x 2, 60 x 2

Cond:
21" box jumps, everything else was RX

11:24

@ 25% body fat and 215#, that workout was NOT big guy friendly.
PLA
on Wednesday, February 20, 2013 at 02:10 pm
Day 159
Strength (Rx@ 187lb BW)

75 x 2
90 x 2
100 x 2
120 x 1 *PR

S&C (Situps with glutes on edge of bench, touching floor with hands): 3:53

* Amazing energy this workout.
Velodux
on Wednesday, February 20, 2013 at 02:14 pm
As rx
ME 55lbs

As rx: 7:14
Johnnie
on Wednesday, February 20, 2013 at 02:23 pm
Strenth and Conditioning
As Rx
8:55
Scott
on Wednesday, February 20, 2013 at 04:08 pm
Good one!
Box WOD
Skill/Strength
12 minutes to establish a 3RM STRICT Weighted Pullup
Did 20#

WOD
5 rounds for total time:

Run 220m
10 Perfectly vertical KBS with 55#
15 Burpees
*Rest 2 minutes between each round

Done in 18:51

CF Endurance cycle
1:30 TT at >125% FTP (360w) spin/recover 3:00, then repeat 0:35 at >163% FTP (475w) recover 2:00, until form/pace deteriorates.
11 rounds total
361-479-480-491-499-500-494-496-479-479-473
Ryan
on Wednesday, February 20, 2013 at 04:16 pm
What's the pull up in strength referring to?
Ryan
on Wednesday, February 20, 2013 at 04:54 pm
WOD
Strength: 10-10#, 8-15#, 6-20#, 4-27.5#, 2-35#,, 1-45#
S&C: 6:30, subbed for strict pull-ups and regular sit-ups (didn't have bench)
Jake Fisher
on Wednesday, February 20, 2013 at 05:30 pm
Daily Results
Pullups (ME) w/ Kip (which was weird)
>> 25(3)-25(3)-35(2)-35(2)-45-45

WOD = 5:20 Rx'd, right up my alley!

Also did 30:00 of mobility & gymnastics ring work & hand-balancing.
Timatnium
on Wednesday, February 20, 2013 at 07:00 pm
Strength:
2 x 50 lbs
2 x 60 lbs
2 x 75 lbs
2 x 85 lbs
1 x 100 lbs*
1 x 100 lbs*
2 x 75 lbs
*95%... mouth, but not chin above the bar

S&C (Rx):
6:50
Aaron
on Wednesday, February 20, 2013 at 07:30 pm
WOD
ME Pull-Ups: BW(2x), #5(2x), #15(2x), #20(2x), #25(2x), #30(1x), #40(1x), #45(1x)PR, #50(1x)PR, #55(failed)

Accessory Work: shoulders, chest, triceps, abs, biceps

WOD
Rx: 5:28
Notes:PR in pull-ups. Hit 33 in a row. Previous record was around 20. Also by the 50th box jump was pretty landing on the box in a full squat before getting hip extension. Failed a couple of jumps. That was hard.
Jake Fisher
on Wednesday, February 20, 2013 at 08:27 pm
RE: Aaron / Pullups PR
Nice work, Aaron! Keep at it. CFE will bring you all sorts of PR's ... Prepare for the ride!
Brian B
on Wednesday, February 20, 2013 at 08:50 pm
WOD
S&C WOD Rx: 7:50

Run WOD:
400m 1:05
200m :32 :33 :33 :34 :32 :36
Jason D
on Thursday, February 21, 2013 at 01:51 pm
S&C wod
S&C wod
RX-8:27
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