W.O.D.: Mid Week

Wednesday, June 05, 2013 • EnduranceShort Interval

STRENGTH:

DE: Deadlift 10x2 @ 65% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

Row

4 x 500m

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 :60 on / :45 off, until form/pace deteriorates

Bike (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

Run (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

Row (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

Ruck (TUE): Repeat :60 on / :45 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 (MON): Repeat :60 on / :45 off, until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

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


CrossFit Incendia hosts a CrossFit Endurance Seminar on August 24-25


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Comments (9)

Burnsy
on Wednesday, June 05, 2013 at 10:46 am
Wednesday, June 5, 2013
Dead lift: DE Deadlift @ 65% 1RM for 10x2 - 275lbs. No rower to conduct conditioning.

Endurance (run) and skills & drills will be conducted this evening.
Buck
on Wednesday, June 05, 2013 at 12:22 pm
rest periods
any rest between the 4 500meters rows?
Brad Smith
on Wednesday, June 05, 2013 at 12:38 pm
rest
Ankle is bothering me, so taking a rest day. A lot of lacrosse ball and foam roller tonight!
Alan Pamayo
on Wednesday, June 05, 2013 at 02:10 pm
S-INT Run
Run 4x1:00
305
305
298
280m
TOTAL: 1188m
Brad Williams
on Wednesday, June 05, 2013 at 03:54 pm
6/5/13 WOD
Interval bike this morning. 20 min. warm-up (spin, 1 leg drills, sprints), 20 min. steady tempo/5 rec., 5 x 1/45 rec., 11 min. cool-down.

Mobility after WOD, during school, and after. Rest day tomorrow. Getting close to triathlon on Sunday and I'm really excite to compete. Should be a good time.
MPM
on Wednesday, June 05, 2013 at 05:04 pm
S&C WOD
What is the rx rest between sets of 500m row for today's S&C WOD? Thanks.
Alan Pamayo
on Wednesday, June 05, 2013 at 06:18 pm
S&C WOD
DE Deadlift 10x2 on :45
RX'd @260 lbs

Row 4x500m
1:42.1
1:42.8
1:43.3
1:43.5
(Rested between 3:00 and 3:30)
C.L.
on Wednesday, June 05, 2013 at 09:37 pm
S / S&C
Deadlift: 235 as rx'd on 1:00

Row splits: 1:46, 1:48, 1:47, 1:49
- Rested 2 x work time between each interval
Sam
on Thursday, June 06, 2013 at 07:43 am
CFE S&C
Warmup:
1000 Meter Row @ sub 2:15 pace
Posterior Chain Mobility
10 x 2 Deadlift @ 285#
Then:
4 x 500 Meter Row
1:38, 1:38.1, 1:42.9, 1:44.2
Comments are closed for this post.