W.O.D.: Mid Week

Wednesday, May 22, 2013 • EnduranceShort Interval

STRENGTH:

ME: Overhead Squat

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


CFE STRENGTH & CONDITIONING WOD:

"Nancy"

5 - Rounds For Time Of:

400m - Run

15 - Overhead Squats (95/75)

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): :90sec on / :90sec off, until form/pace deteriorates

Bike (TUE): :90sec on / :90sec off, until form/pace deteriorates

Run (TUE): :90sec on / :90sec off, until form/pace deteriorates

Row (TUE): :90sec on / :90sec off, until form/pace deteriorates

Ruck (TUE): :90sec on / :90sec off, 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 (OFF):

Bike (TUE): :90sec on / :90sec off, until form/pace deteriorates

Run (WED): :90sec on / :90sec off, until form/pace deteriorates

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


RARE Endurance Team Athlete Mike Sutherland finishes his 1st 100 Mile race, the Massanutten Mountain Trails 100 in 29:39.


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Comments (10)

keith ward
on Wednesday, May 22, 2013 at 01:43 am
been away for a bit felt good tonight though. did the ME and then NANCY
JenJ
on Wednesday, May 22, 2013 at 05:48 am
MMT
Nice job, Mike. I was about 2.5 hrs behind you, but still finished 90 min faster than last year and PRed by 13 minutes. It was a great weekend out on the trails.
Alan Pamayo
on Wednesday, May 22, 2013 at 06:39 am
S-INT Run
Run 4x1:30
420m
420
420
380
TOTAL: 1640m
Alan Pamayo
on Wednesday, May 22, 2013 at 10:46 am
S&C WOD
ME Overhead Squat 1RM
185 lbs

Nancy RX'd
13:48
Travis
on Wednesday, May 22, 2013 at 11:34 am
3S Run
10min warmup

6x90s @ 6:00/M recover 90s @ 8:00/M

5min cooldown
Kaitlin
on Wednesday, May 22, 2013 at 12:01 pm
RE:MMT
Jen--
Congrats on your 13 minute PR
PLA
on Wednesday, May 22, 2013 at 02:06 pm
Strength (Rx): 165lbs x 1 PR

S&C (Rx): 14:15

OHS really coming along. This was a good test, realize I need more work on shoulders (left specifically) and hips.
Brad Williams
on Wednesday, May 22, 2013 at 04:07 pm
5/22/13 WOD
First, congrats to Mike and JenJ for great finishes in the Massachusetts Mountain Trail 100 miler. Running that long for that far still amazes me.

Interval bike this morning. 15 min. Warm-Up (spin, sprints), 20 x 90/90 rec., 15 minute cool-down.

Strength & conditioning after school. Made up my own. 12 min. AMRAP of 21 50# KB Swings (Russian Height, used homemade KB), 15 Burpees, 9 Tuck Jumps- 5 sets + 10 KB Swings. Next, 2 sets of 30 sec. Hollow, Superman, and Plank Holds.

Used my "Stick" to smash the muscles after finishing. Great WODS today.
Chad Brinkley
on Wednesday, May 22, 2013 at 05:06 pm
Bike WOD
I did the Bike WOD in the PM: Warm Up + Drills; 10 x 90 seconds on, 90 seconds spin rest (distances were all between .55 and .58 miles); 5:00 Cool Down + Mobility.

I did a scaled version of the local S&C WOD this AM: JOPLIN 161 - 3 Burpees, 26 Ring Dips, 26 Overhead Squats @75, Run 1 Mile, 26 Ring Dips, 26 Overhead Squats @75, Run 1 Mile, 26 Ring Dips, 26 Overhead Squats @75. Time was 26:28. I did this same workout on 5/22/2012 and I was 3:00 faster this year. Slowly getting better at the Overhead Squats.
Mike Sutherland
on Thursday, May 23, 2013 at 09:52 am
RE:MMT
Jen that's awesome, congrats on the PR, it was a great weekend in the mountains.
Comments are closed for this post.