W.O.D.: Mid Week

Wednesday, May 29, 2013 • EnduranceMid Week

STRENGTH:

ME: Front Squat

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

6 - Front Squats (80% 1RM)

60 - Double Unders

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 250m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:00, until form/pace deteriorates

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

Row (TUE): Repeat 1000m, recover 3:00, 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 (TUE): Repeat 250m, recover 3:00, until form/pace deteriorates

Bike (OFF):

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

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


The soul of an ultra athlete. Bill Haffey of CrossFit Convergence doing Memorial Day Murph. Rx run on crutches...


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Comments (11)

Von
on Wednesday, May 29, 2013 at 07:42 am
WOD
265# ME Front Squat - 6:13 on the Conditioning w/ 185# Front Squats. Not quite 80%, but 215# was just too heavy for 6 reps....
Brad Williams
on Wednesday, May 29, 2013 at 07:46 am
5/29/13 WOD
Interval bike this morning. 20 min. Warm-Up (spin, 1 legged drills, sprints), 10 x 3 min./3 rec. INT, 10 min. Cool-Down.

Made up my own S&C WOD and did it shortly after. 10-1 reps of 55# Sumo Deadlift High Pulls (used homemade KB), Push-Ups, Sit-Ups- 5:22 min.

Been stretching while kids change classes at school and will get in more at lunch.
T. Scholl
on Wednesday, May 29, 2013 at 09:39 am
programming
Ummmmm, didn't we do this yesterday?
PLA
on Wednesday, May 29, 2013 at 02:23 pm
Strength (Rx): 265lbs

S&C (Rx@215lbs): 7:39

Ouch. Wrist. Ego. Completely reworked set up, shoulder position mostly. I can see a lot more potential in it but about 40lbs from where I was. Plus side, double unders went smooth.
Alan Pamayo
on Wednesday, May 29, 2013 at 02:50 pm
L-INT Run
Run 3x800m
3:01
3:07
3:21
Brad Williams
on Wednesday, May 29, 2013 at 03:57 pm
Photo
Forgot to comment on the photo. Bill Haffey doing "Murph" is what the American Will and Work Ethic is all about. Being on one leg didn't stop him and that really motivates me not to let little things whether it be a little pain or other difficulty keep me from getting to my goals. Thanks Bill for being a great inspiration.
Alan Pamayo
on Wednesday, May 29, 2013 at 05:56 pm
S&C WOD
ME Front Squat 1RM
285 lbs

WOD RX'd (@225 lbs)
6:48
Chad Brinkley
on Wednesday, May 29, 2013 at 06:02 pm
Bike WOD
Awesome work Bill Haffey! That is inspirational!

I did the Bike WOD this PM: Warm Up + Drills; 8 x 1 Mile with 3:00 Spin/Rest (Times were all between 2:46 and 2:48), 6:00 Cool Down + Mobility.

This AM I did the local S&C WOD:
Strength: 10 Minutes to find a 1RM on Shoulder to Overhead - 95-115-135-145-155-165F. Bad day for Strength.
Conditioning: 15 minutes to complete the following - Run 1000 Meters, with any remaining time complete an AMRAP of 9 Push Press (Scaled to 115), 15 Toes to Bar, 21 Box Jumps @24" (Game Standards). 3 Rounds + 9 Push Press + 6 Toes to Bar.
Nfdmedic4
on Wednesday, May 29, 2013 at 07:10 pm
FS me @ 275
S&C: FS @ 220; 9:08
That 80% was brutal. DU weren't kind to me today
Kaitlin
on Wednesday, May 29, 2013 at 07:16 pm
RE:Programming
The Endurance wods wods post as a long interval, short interval, and tempo/tt wods. Single sport Endurance wod days are t/Th/Su. 3S days are indicated in the post.
Jodie
on Wednesday, May 29, 2013 at 08:17 pm
Ruck ?
With the ruck do I stick to a fast walk or do I run. Also how do you know when your ruck form is deteriorating ?
Comments are closed for this post.