W.O.D.: Mid Week

Wednesday, May 08, 2013 • EnduranceLong Interval

STRENGTH:

DE: Bench Press 8x2 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

25 - KB Swings

25 - Burpees

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 400m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 3M, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

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

Ruck (TUE): Repeat 1M, recover 3:00, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 400m, recover 3:00, until form/pace deteriorates

Bike (MON): Repeat 3M, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

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


Full Potential Endurance hosts a CrossFit Endurance Seminar June 22-23


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Comments (15)

Shane Atkinson
on Wednesday, May 08, 2013 at 01:20 am
Week 1, Day 2
Continuing to commit to CFE. Following the 6 week progression from Brian's book.

CrossFit Prep
3 Rnds Not For Time of:
5 Ring Rows
10 Pushup
15 Squats
20 Situps
1min Hollow Rock

Notes: Hollow Rock is coming along. I feel as if I push out verses pulling in. Had a good 20 sec rock towards the end. Sure can feel it. Failed to begin the session with my usual Mobility WarmUp.

Finally feel I have the skills drills and run warmup understood. Will begin to incorporate the drills progressions tomorrow and the actual warmups on Fridays run session
BMuse
on Wednesday, May 08, 2013 at 04:56 am
KB Swings
is there an Rx'd or suggested load for the swings?
Pablo Medina
on Wednesday, May 08, 2013 at 05:10 am
Results
DE: 110 lbs

S&C: 9:58, 1.5 pood
KAT
on Wednesday, May 08, 2013 at 06:49 am
Wod
DE: db bench press 50# 3x8 on 0:45

WOD: 50# kettle bell rx
9:16

1st set too easy then got rough
Marco D
on Wednesday, May 08, 2013 at 08:31 am
WOD
S&C 9:40 used 22 kg dumbel
Alan Pamayo
on Wednesday, May 08, 2013 at 09:40 am
L-INT Run
Run 4x800m
3:00
3:12
3:14
3:21
Conor
on Wednesday, May 08, 2013 at 09:52 am
S&C WIOD
Did Bench press this morning - 135lbs (my weakest movement).

Then the WOD - 35lb KB - 8.46. Swimming tonite, feeling great!!!
Travis
on Wednesday, May 08, 2013 at 12:26 pm
Strength + LI Bike
Bike 3x3km
6:25
6:53
6:16

Strength as Rx'd @ 135lbs
Alan Pamayo
on Wednesday, May 08, 2013 at 12:29 pm
S&C WOD
DE Bench Press 8x2 on :45
140 lbs

WOD RX'd (1.5 Pood KB)
10:26
Jake Fisher
on Wednesday, May 08, 2013 at 12:51 pm
Photo!
That photo above is beautiful! The change in efficiency is stellar! Im sending all of my "Running as a Skill" athletes to the site today to check this out! Good stuff.
PLA
on Wednesday, May 08, 2013 at 02:03 pm
Day 236
Strength (Rx on :45): 195lbs

S&C (Rx@ 55lb DBS): 6:09
Brad Williams
on Wednesday, May 08, 2013 at 03:59 pm
5/8/13 WOD
Interval bike this morning. 15 min. warm-up (spin, sprints), 5 x 9 min./3 rec, 10 min. steady, and 13 min. cool-down.

Strength & conditioning after school. 50# for KB Swings (all weight I could fit on homemade KB). Had to swing Russian height otherwise KB goes through ceiling. 7:44 minutes.

Mobility after. Great workouts today. Loved the S&C WOD!
Chad Brinkley
on Wednesday, May 08, 2013 at 05:32 pm
Swim WODs
Awesome photo today!

I did the 3 Sport Swim WOD this AM: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 3 x 450 yards (roughly 400 meters) with 3:00 Rest (Times were 8:29/8:37/8:29); 100 Cool Down + Mobility.

I did the local S&C WOD this PM:
Strength: EMOM for 10:00 - 1 Power Snatch + 1 Hang Power Snatch @60-70% (75/85/95x5/105x3)
Conditioning: 5 Rounds of 10 Hang Power Snatch @95, 10 Box Jumps @24", 10 Hand Release Push Ups, 10 Ball Slams @50, 10 Reverse Burpees (aka Ninja Roll Ups), 10 Strict Pull Ups, 2:00 Rest (Round times were 3:12/3:16/3:12/3:17/3:28; Total time was 24:28 RX)
nfdmedic4
on Wednesday, May 08, 2013 at 08:00 pm
back on the site
So while I'm not following the endurance portion, I'm trying to stick with the S&C portion and work on my weakness (improve swimming, stronger bike). This means 2 swim wods and 2 bike wods/week and 1 quality run wod. Some days are doubles, some aren't based on my family/work schedule. Here's this week in review so far:
Mon: Swim (main set) 8x100, 2x 200 (2200 yds total)
S&C: Run/Row/Run 20:38.50 total (6:20.56/6:44.40/7:33.54)
Tues: 17.5mi bike ride. Only the 2nd time taking the new bike outside, and had to squeeze that time in.
Wens: Swim (main set)5x100 (1800yds total) was going to do a harder swim wod, but wasn't feeling it this am, so I cut it back.
S&C: Shoulder press: 95-115-125-135-F145-140; Push press: 105-120-135-145-160; Push jerk: 135-155-170-185-200
Rob
on Thursday, May 09, 2013 at 02:57 pm
late
85# BP, 7.53 minutes 25# KB, 3x400 at 125HR swim, 2000 yds total.
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