W.O.D.: Mid Week

Wednesday, April 24, 2013 • EnduranceLong Interval

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

For Time and Reps:

Tabata Squats

Run 1 mile

Post number of reps and 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 500m, recover 4:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 4:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 4:00, until form/pace deteriorates

Row (TUE): Repeat 1k, recover 4:00, until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 4:00, 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 (MON): Repeat 500m, recover 4:00, until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 4:00, until form/pace deteriorates

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



Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (12)

Alan Pamayo
on Wednesday, April 24, 2013 at 04:23 am
L-INT Run
Run 4x800m
3:13
3:10
3:12
3:21
Krusty505
on Wednesday, April 24, 2013 at 05:46 am
Bike Trainer
10 min easy
8min hard (alt fast/slow cadence)
5min easy
7min hard (alt fast/slow cadence)
5min easy
Travis Zubick
on Wednesday, April 24, 2013 at 06:49 am
Run
Treadmill
3x1km
3:45
3:45
3:52
Travis Zubick
on Wednesday, April 24, 2013 at 06:50 am
Run
Treadmill
3x1km
3:45
3:45
3:52
Brad Smith
on Wednesday, April 24, 2013 at 07:50 am
rest
Knee bothering me today, so having a rest day - foam roll, lacrosse ball, stretching!
Brad Williams
on Wednesday, April 24, 2013 at 08:22 am
4/24/13 WOD
I did the single sport Bike WOD this morning. 20 minute warm-up (spin, pedal drills, sprints) 5 x 9 min (5K)/4 rec. 20 minutes easy riding. Pretty hard. Mixed up fast and slow cadences.

No S&C today because we have parent/teacher conferences after school. Brought lacrosse ball and gonna do mobility work during down time if possible
Matt
on Wednesday, April 24, 2013 at 11:12 am
s&c
all of it in 10:50. all on a treadmill. satisfied with 6:50 mile at altitude (9,000ft) on a treadmill.
Geoff S.
on Wednesday, April 24, 2013 at 12:52 pm
Wednesday sunshine!!
Weather finally turned nice so I decided to do the strength and running endurance to get outside.

Strength - 265# back squat...10# PR

Endurance - 3x800m w/4:00 rest

Run, 800 m | 3:54
Run, 800 m | 3:59
Run, 800 m | 4:17
PLA
on Wednesday, April 24, 2013 at 03:40 pm
Day 222
Strength (Rx):

225 x 5
275 x 3
315 x 2
365 x 2
385 x 1
405 x 1
425 x 1
450 x F*

S&C (Rx):

187 reps

4:00 + 6:16 = 10:16 total (no rest)

15 min cooldown

* 450 was close, but still would have been down from PR by 50 lbs. Need more time under the bar. Its been a few years since squatting big weights and today really felt like I got into my PL stance better than ever at this BW and new mobility.

** All the squats had an effect of tightening up my stability during the mile. Form felt great despite less than typical warmup.
Manfred M
on Wednesday, April 24, 2013 at 04:42 pm
S&C
Strength (lbs)- 45 X 5, 95 X 5, 135 x 5, 165 x 5, 185 x 5, 215 x 3, 225 x 2, 245 x 2, 255 x 2 (new PR)

S&C: Tabata Squats: 122; 2000m row in 8:28...have to save legs for track interval workouts tonight
Alan Pamayo
on Wednesday, April 24, 2013 at 05:58 pm
S&C WOD
ME Back Squat 1RM
340 lbs

WOD RX'd
Tabata Squats: 146 reps
Run 1M: 7:41
Blas
on Wednesday, April 24, 2013 at 08:56 pm
Feeling lighter squatting less
ME : 1-1-1-1-1-1
60kg
100kg
120kg
125kg
130kg
135kg

Tabata: 25-23-23-23-23-23-23-22
1 Mile: 8:48 :(
I have been doing Paleo and lost weight, now its harder for me to put weight on the bar- My 1RM in Squat was 150kg while doing anabolic diet. I didnt felt healthy back then, but I lifted more. Now I am paleo with 2 cheat meals per week. Ill begin to tweak the paleo soon if I dont see improvements in the strength area. Eating Fats, lots of fats and protein during the week and little carbs, while loading on the weekends may be too much for a crossfiter, but it has to be a point in between where lifting big is possible while Muscleupping and running 3 x 800 under 2:20.
Comments are closed for this post.