W.O.D.: I Mid-Week 8

Wednesday, February 27, 2013 • EnduranceI, L-INT

STRENGTH:

ME: Clean

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 8:00 of:

5 - Power Cleans @ 65% 1RM Clean

10 - Double Unders

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

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 6:00 on, 6:00 off, until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 6:00 off, 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 (WED): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

Bike (OFF): OFF

Run (MON): Repeat 6:00 on, 6:00 off, until form/pace deteriorates

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


The Rich Roll Podcast:#19 Brian MacKenzie


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Comments (21)

Lon
on Tuesday, February 26, 2013 at 07:41 pm
Cleans
Strength calls for max effort cleans, work calls for power cleans. What is the difference between cleans and power cleans?
Kaitlin
on Tuesday, February 26, 2013 at 08:34 pm
RE:Cleans
Lon-- Clean = full clean w/a squat.
from the demo page http://www.crossfitendurance.com/blog/3/post/104
Power clean= partial squat
from the demo page http://media.crossfit.com/cf-video/cfj-nov-05/power-clean.mov
Brad Williams
on Wednesday, February 27, 2013 at 04:56 am
2/27/13 WOD
Did the 6 min./6 rec. intervals for the bike this morning. 15 min. warm-up, 5 x 6 min./6 rec., 34 min. endurance pace, 15 min. cool-down.

Made my own S&C WOD up because we had a huge snow storm here in MI and I'm not going to the gym today.
Got the first part of this from the gymnasticwod from a few days ago and added a little to it. 100 Squats, 50 Burpees, 50 Squats, 25 Burpees- 8:54 min. That was brutal, especially after a 2 hour bike.

Mobility and relaxing the rest the day.
Jason
on Wednesday, February 27, 2013 at 06:55 am
Strength and S&C WOD
ME: Clean @ 165#
WOD: 8 rounds + 5 cleans
Billy Pazanski
on Wednesday, February 27, 2013 at 07:47 am
2/27/13
200lb clean. Caught 205 but couldn't stand it up.
130lb for WOD
9 rds. Dubs weren't working today.
Alan Pamayo
on Wednesday, February 27, 2013 at 07:53 am
Endurance Run
Run 3x6:00
1360m
1310m
1275m
Geoff
on Wednesday, February 27, 2013 at 08:11 am
Wicked 8 minutes...
Backside is a tad sore from my spill yesterday, but I'm not going to complain all things considered.

ME: 155# full squat clean, failed at 165#

S&C: Subbed tuck jumps for double unders, power cleans @ 115# - 7 rounds + 5 cleans + 7 tuck jumps
Billy Pazanski
on Wednesday, February 27, 2013 at 08:48 am
2/27/13
200lb clean. Caught 205 but couldn't stand it up.
130lb for WOD
9rds. Dubs weren't working today.
Shane S.
on Wednesday, February 27, 2013 at 11:44 am
12-15-21-15-12: Box Jumps (18") & Pushups
4:00
Alan Pamayo
on Wednesday, February 27, 2013 at 11:44 am
S&C WOD
ME Clean 1RM
225 lbs

WOD RX'd (@145lbs)
8 Rounds + 1 Double Under
PLA
on Wednesday, February 27, 2013 at 02:21 pm
Day 166
Strength (Rx):

155 x 2
185 x 2
205 x 2
225 x 2
240 x F,F *

S&C (Rx@150lbs): 10 rounds on the dot **

* Cheated myself for so many years doing only power cleans. Humbling experience to see full clean so far behind where it should be. Making progress though. Front squats and mobility are a huge help.

** Middle rounds of double unders were ugly, but picked it up at the end to get to ten. Took a lot of focus.
Jason D
on Wednesday, February 27, 2013 at 02:23 pm
S&C
S&C
RX-8 rounds + 5 cleans
Krusty505
on Wednesday, February 27, 2013 at 03:17 pm
Cindy
Run 2.5 mi

Cindy (AMRAP)
5 pullups
10 pushups
15 squats

16 rounds. (That was hard!)

PM 2.5 mi run

Come on, for 6.5 weeks post spinal fusion, I think that's pretty ok...
Ross
on Wednesday, February 27, 2013 at 04:02 pm
WOD
ME Clean: Got up to 155

S&C @95%
6 rounds.... double unders were pretty weak.
Robert
on Wednesday, February 27, 2013 at 05:30 pm
Run (TUE): Repeat 6:00 on, 6:00 off, until form/pace deteriorates - See more at: http://www.crossfit
0.91 miles (6:36 pace), 0.92 miles (6:31 pace), 0.89 miles (6:44 pace)
Chris Biles
on Wednesday, February 27, 2013 at 05:55 pm
S&C
1RM Clean- 205#

12 rnds rx'd @ 135#
Kyle T
on Wednesday, February 27, 2013 at 05:56 pm
WOD
Wendler Deadlift Week 1
205x5, 225x5, 240x6 (muscles felt fatigued today)
Clean 145# 5x5

WOD: 8:00 amap
5 95# power clean
10 double under

10 rds + 4 double under
Jake Fisher
on Wednesday, February 27, 2013 at 06:16 pm
Daily Results
Haven't Cleaned a Max Effort since July 2012... So tonight was "interesting" to say the least. It was nice to see that I haven't lost much efficiency in the movement.

Clean (ME) 175# - July PR = 185#
>> 135(3),135(3),155(3),175,175... Cut off by coach to start class (no drops/bangs allowed w/ him)

WOD Rx'd = 14 Rounds
>> good lung burner that didn't fatigue anything except my feet lol
Chad Brinkley
on Wednesday, February 27, 2013 at 06:19 pm
Run WOD
I did the 3 Sport Run WOD this afternoon. First time doing run intervals in almost six weeks. Achilles is still tight but seems to be getting better. Intervals were slower than I would have liked. 3 x 6:00 with 6:00 Rest (Distances were between 1350 and 1400 for each interval).

This AM I did the local S&C WOD:
Strength: Thruster 7x1 (95, 115, 125, 135, 145, 155F, 155F)
Conditioning: 5-3-1 Thruster @115, Jumping Muscle Ups; 50-40-30-20-10 Double Unders, Sit Ups; 1-3-5 Thurster @115, Jumping Muscle Ups. Time was 16:24.
Mike C
on Thursday, February 28, 2013 at 03:59 am
ME: 165# x 1..not the best form for the max

WOD: 7rds @ 105
reexBeargeMaf
on Friday, April 26, 2013 at 01:02 pm
Its always necessary keep your teeth clean
A tooth (plural teeth) is a undersized, calcified, whitish form initiate in the jaws (or mouths) of multitudinous vertebrates and used to sever down food. Some animals, particularly carnivores, also exercise teeth repayment for hunting or in place of defensive purposes. The roots of teeth are covered sooner than gums. Teeth are not made of bone, but degree of multiple tissues of varying density and hardness.

The general systematize of teeth is similar across the vertebrates, although there is respectable modifying in their form and position. The teeth of mammals be struck by esoteric roots, and this decoration is also rest in some fish, and in crocodilians. In most teleost fish, regardless how, the teeth are spoken for to the outer surface of the bone, while in lizards they are attached to the inner come up of the jaw by the same side. In cartilaginous fish, such as sharks, the teeth are joined around perplexing ligaments to the hoops of cartilage that form the jaw.
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