W.O.D.: Mid Week

Wednesday, April 10, 2013 • EnduranceLong Interval

STRENGTH:

DE: Floor Press 10x2 on :60 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

Run 400m

10 - Bench Press (Body Weight)

10 - Pull Ups

Post time 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 7:00 on, 3:00 off until form/pace deteriorates

Bike (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Run (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Row (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Ruck (TUE): Repeat 7:00 on, 3:00 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 (OFF): OFF

Bike (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Run (WED): Repeat 7:00 on, 3:00 off until form/pace deteriorates

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


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Comments (11)

Duane Forest
on Wednesday, April 10, 2013 at 04:41 am
cfe s&c

14:24
Krusty505
on Wednesday, April 10, 2013 at 05:43 am
Bike trainer
8 min warmup
15 min tempo
7 min cool down
Drew
on Wednesday, April 10, 2013 at 06:19 am
BTWB
Does your team also publish the WOD's on beyond the whiteboard? If so, can you update today's to include the 400m run as well as the bp/pu? Thanks!
nmgaudet
on Wednesday, April 10, 2013 at 11:05 am
Sub for body weight bench presses
Is there one? I don't have a bench at home. A friend suggested weight vest push ups on some parallettes with the feet similarly elevated. Any suggestions? In this case I just did 50 push ups.
Kaitlin
on Wednesday, April 10, 2013 at 11:23 am
RE:BTWB
Drew-- We are not the one who enters the wods on BTWB
Brennan
on Wednesday, April 10, 2013 at 12:09 pm
205# for DE, but did regular bench in lieu of floor. 7:04 for S+C wod, Rx'd at 170#.
PLA
on Wednesday, April 10, 2013 at 02:05 pm
Day 208
Strength (Rx): 170lbs

S&C (Rx@185lbs): 9:48

*Fun WOD. Managed to go unbroken on all sets. Delay was between run and bench.
Hector Clandestino
on Wednesday, April 10, 2013 at 03:49 pm
WOD
STRENGHT: @ #145
S&C: 15:22 @ #155 & Chest To Bar Pull Ups
Robert
on Wednesday, April 10, 2013 at 04:06 pm
S&C
15:24
Brad Williams
on Wednesday, April 10, 2013 at 04:16 pm
4/10/13 WOD
Interval bike this morning. 10 minute warm-up, 4 x 7/3 rec. 2.5 (249 watts), 2.6 (253 watts), 2.6 (254 watts), 2.6 (251 watts). 10 min. cool-down.

Don't know how good the watts are. My HR didn't get outside 82% and I know I could push harder with regular bike gearing. I was using the bike the trainers at Lifetime use to fit test people. I had it on level 10. I think going down a level and having higher cadence may have been more helpful. My cadence was around 93-94.

No strength & conditioning today will do that tomorrow. Will have my bike back by Friday so I'll be able to get back to regular training next week. Less volume has helped me recover mentally and physically this week really well.

Also, loved the article on strength & conditioning WODS. Doing all those heavy lifts and circuits really helps me in all aspects of triathlon.
Alan Pamayo
on Wednesday, April 10, 2013 at 06:33 pm
L-INT Run and S&C
Morning:
Run 3x7:00
1.0M
.99M
.95M

Evening
DE Floor Press 10x2 on :60 @140 lbs

WOD - Scaled Bench Press @165 lbs (85%)
16:54
Comments are closed for this post.