W.O.D.: Mid Week

Wednesday, April 17, 2013 • EnduranceShort Interval

STRENGTH:

DE: Jerk 10x2 on :45 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

25m - Handstand Walk

then

As Many Rounds AS Possible in 10:00 Of:

3 - Handstand Push Ups

6 - Toes-to-bar

Post rounds completed 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 :30 on, :30 off until form/pace deteriorates

Bike (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Row (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Ruck (TUE): Repeat :30 on, :30 off until form/pace deteriorates, 55-75# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat :30 on, :30 off until form/pace deteriorates

Bike (OFF): OFF

Run (MON): Repeat :30 on, :30 off until form/pace deteriorates

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


Penny Gully age 49, CrossFit By Overload Murrieta Endurance Team finishing the LA Marathon in 3:59:08


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Comments (11)

Desert turtle
on Wednesday, April 17, 2013 at 03:25 am
bar + 35#. 7 rounds.
Alan Pamayo
on Wednesday, April 17, 2013 at 04:55 am
S-INT Run
Run 6x:30
170m
160m
166m
160m
160m
155m
Melanie Bowen
on Wednesday, April 17, 2013 at 12:00 pm
Hello,

I have a question about your blog, could you please email me? Thanks!!

Melanie
melanielbowen@gmail.com
Kaitlin
on Wednesday, April 17, 2013 at 12:40 pm
Melanie-- If you have a question about the website post it in the comments. There are several resources on the site where you can find answers to questions. The getting started page, the 4 FAQ drop downs, workout legend, and sport tech pages. If the answer to your question is not on any of these pages visit the contact CFE page.
Brad Smith
on Wednesday, April 17, 2013 at 01:53 pm
Wod
Still getting back into it. Haven't swam in almost 2 months so did an easy 400 meters.

WOD (3 handstand push ups, 6 toes to bar): 9 rounds plus 3 push ups, 2 toes to bar.
PLA
on Wednesday, April 17, 2013 at 02:13 pm
Day 215
Strength (Rx): 165lbs

S&C (spotter assisted 25m HS walk):

~20 seconds rest

11 rounds + 3 HSPU
Krusty505
on Wednesday, April 17, 2013 at 03:36 pm
Trainer/Sworkit
Trainer 10 min warmup
5X 1 min hard 4 min easy
5 min cool down

PM 20 min full body Sworkit
Brad Williams
on Wednesday, April 17, 2013 at 04:01 pm
4/17/13 WOD
Interval run this morning. 1 mile warm-up (pace, dynamic stretching, drills). 2 miles steady- 15:24 min. 10 x 30/30 hill intervals. Not sure on distances, but it really hurt. 2 miles steady- 14:53. 6 x 30/30 hill intervals. 5 min. drill cool-down.

Felt good after those first hills intervals, second set (on overpass hill by apartment) hurt a lot. 6 was all I had in me.

The the Gymnastics WOD strength WOD after run. 4 sets/10 reps- Evil Wheels (sub for straight arm overhead press-outs), narrow push-ups, 10lb. Standing DB Inverted Crosses, 10 handstand Push-ups. Not for time.

20 minute spin after school. Used lacrosse ball on hamstrings and lower back at school because both were sore from run. Dynamic stretching after ride. Kinda tired tonight, tough training day.
Chad Brinkley
on Wednesday, April 17, 2013 at 04:32 pm
Swim WODs
4/16: I did the local S&C WOD. It was a partner WOD to honor a local couple who just celebrated 70 years of marriage. "Manuel & Geneva" - As a pair complete the following with 1 partner working at a time - 10 Power Snatch @115, 70 KB Swings @55, 10 Power Snatch @115, 70 Walking Lunges with a 55 Lb KB, 10 Power Snatch @115, 70 Pull Ups, 10 Power Snatch @115, 70 Box Jumps @24", 10 Power Snatch @115, 70 Hand Release Push Ups, 10 Power Snatch @115, 70 Medball Pass Situps with a 20 LB Wallball, 10 Power Snatch @115 (time was 18:38 RX).

4/17: I did the swim WOD in the AM. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 20 x 30 seconds on, 30 seconds rest (roughly 37 yards per interval), 400 Cool Down + Mobility. The intervals that started in the center of the pool were harder than the others. Good practice for open water swimming.

In the PM, I did a scaled version of the local S&C WOD.
Strength: 3x2 Deadlift (135, 205, 275), 3x2 Hang Power Clean (115, 135, 145), 3x2 Front Squat (115, 135, 155), 3x2 Split Jerk (115, 125, 135).

Conditioning: Buy In - 50 Toes to bar; 5 Rounds for time of 5 Burpee Pull Ups, 4 Deadlift @125, 3 Hang Power Clean @125, 2 Front Squats @125, 1 Split Jerk @ 125; Buy Out - 500 Meter Row. Time was 16:03.
Vic Nicholas
on Wednesday, April 17, 2013 at 05:36 pm
130417
10 x 2 155lbs

10 min AMRAP
10 Rds + 1 rep
Alan Pamayo
on Wednesday, April 17, 2013 at 06:05 pm
S&C WOD
DE Push Jerk 10x2 on :45
145 lbs

WOD (Scaled)
Can't handstand walk, so I subbed 50 hand lifts; HSPU's were head to abmat

50 Handstand Hand Lifts: 3:16
10:00 AMRAP: 9 Rounds + 1 T2B

Total Time = 13:31
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