W.O.D.: I Mid-Week 10

Wednesday, March 13, 2013 • EnduranceI, Short Interval, S-INT

STRENGTH:

DE: Box Squat 10x2 on :45 @ 60% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

"Cindy"

As Many Rounds As Possible In 20:00

5 - Pull Ups

10 - Push Ups

15 - 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

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 :60 on, :60 off, until form/pace deteriorates

Bike (TUE): Repeat :60 on, :60 off, until form/pace deteriorates

Run (TUE): Repeat :60 on, :60 off, until form/pace deteriorates

Row (TUE): Repeat :60 on, :60 off, until form/pace deteriorates

Ruck (TUE): Repeat :60 on, :60 off, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat :60 on, :60 off, until form/pace deteriorates

Bike (MON): Repeat :60 on, :60 off, until form/pace deteriorates

Run (TUE): Repeat :60 on, :60 off, until form/pace deteriorates

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


San Francisco CrossFit hosts a CrossFit Endurance Seminar April 6th-7th


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Comments (14)

Alan Pamayo
on Wednesday, March 13, 2013 at 04:08 am
S-INT Run
Run 4x:60
310m
305m
313m
277m
Evan P
on Wednesday, March 13, 2013 at 04:12 am
Plantar Fascia/Peroneal Tendon injury
On and off for almost a year now, I've been fighting some constantly shifting foot maladies. It began as pain around the metatarsals (March 2012), shifted to Achilles problems (April-June 2012), then a diagnosed stress fracture (June-October), a brief period of no pain (Nov-Feb) before going back to the achellies (late-Feb), and now plantar/Peroneal pain. I try to let pain be my guide, and switch to biking and rowing when it hurts, but something is clearly wrong with my form.

I'm primarily a runner, and I've had a chi-running coach observe me. She said that I had almost perfect form. I'm super frustrated, and looking for some help. Anybody have recommendations on how to deal with/avoid these problems in the future?
Chris I
on Wednesday, March 13, 2013 at 05:07 am
New Cindy PR
This is my favorite CF workout.

New PR today, 25 rds +5 pullups.
Robert
on Wednesday, March 13, 2013 at 05:16 am
Run (TUE): Repeat :60 on, :60 off, until form/pace deteriorates
0.21 mi. (4:49 pace), 0.21 (4:47), 0.21 (4:50), 0.22 (4:48), 0.20 (5:05), 0.21 (5:01), 0.20 (5:10), 0.20 (5:14), 0.20 (5:14)
Chelsea
on Wednesday, March 13, 2013 at 05:42 am
I do not have an extensive background with box squats. Is there a % of max for back squat that would be comparable when performing this DE? Just wanting to get an idea of what to work with.
Jeremy
on Wednesday, March 13, 2013 at 07:37 am
Interval Running
For the runs I set the treadmill on 11 mph for the first interval and then increased the speed by a tenth for each interval until I hit 12 mph. I ended up doing 13 intervals this way. I was just wondering if this was how we should treat these intervals or should you start faster and do less intervals.
Evan P
on Wednesday, March 13, 2013 at 09:04 am
plantar fascia / peroneal tendon pain
I've had on and off pain in my plantar fascia/peroneal tendon for almost a year. Is there a typical bio-metrical cause or a common flaw in one's running form that contributes to this?

I've had my form checked by a pose/chi coach and there was nothing glaringly wrong.

FWIW I had a stress fracture in the same foot (metatarsal) this summer.

Thanks in advance
Kaitlin
on Wednesday, March 13, 2013 at 09:29 am
RE: Plantar Fascia/Peroneal Tendon injury
Evan--
Its a technique& or mobility issue.
www.mobilitywod.com do a search for achilles tendon, plantar. These will pull some of the episodes that address these and thing up/down stream. You need to identify the cause of the issue and go to work their or it will continue to occur.
Krusty505
on Wednesday, March 13, 2013 at 12:43 pm
Redwoods Baby!
Run/hike Armstrong Woods; appox 5 mi 1100ft climbing. Fun!

15 min Sworkit core workout, 5 min Sworkit stretch on deck in the redwoods of NOCAL! Niceness!!
PLA
on Wednesday, March 13, 2013 at 02:19 pm
Day 180
Strength (Rx): 225lb

S&C (Rx) 26 rounds
Matteo
on Wednesday, March 13, 2013 at 02:22 pm
Cindy
22round very strenghtfull. Box squat 155#
Will
on Wednesday, March 13, 2013 at 03:42 pm
Cond WOD
25 rds using strict pullups, grip started to go around rd 16
Brad Williams
on Wednesday, March 13, 2013 at 04:03 pm
3/13/13 WOD
Interval bike this morning. Mix of fast cadence for sprints, and low cadence for power-up climbs. 15 minute warm-up, 30 x 1 min./1 rec., 15 min. cool-down. That WOD put me in a spot of bother for a while.

Strength & conditioning after school. Made my own again. 5 sets- 5 R/5 L Pistol Squats, 10 25lb. DB Push-Up-to-Burpee Deadlifts-to Presses- 11:14 minutes.

Mobility after. Hard day today!
Alan Pamayo
on Wednesday, March 13, 2013 at 06:21 pm
S&C WOD
DE Box Squat(12") 10x2 @200 lbs

Cindy RX'd
17 Rounds + 4 Push Ups
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