W.O.D.: Mid Week

Wednesday, June 19, 2013 • EnduranceShort Interval

STRENGTH:

ME: Clean

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

2 - Clean & Jerk (80% 1RM)

50 - Double Unders

2 - Clean & Jerk (80% 1RM)

40 - Double Unders

2 - Clean & Jerk (80% 1RM)

30 - Double Unders

2 - Clean & Jerk (80% 1RM)

20 - Double Unders

2 - Clean & Jerk (80% 1RM)

10 - 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 :90 on / :45 off, until form/pace deteriorates

Bike (TUE): Repeat :90 on / :45 off, until form/pace deteriorates

Run (TUE): Repeat :90 on / :45 off, until form/pace deteriorates

Row (TUE): Repeat :90 on / :45 off, until form/pace deteriorates

Ruck (TUE): Repeat :90 on / :45 off, until form/pace deteriorates, 65# 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 :90 on / :45 off, until form/pace deteriorates

Bike (MON): Repeat :90 on / :45 off, until form/pace deteriorate

Run (TUE): Repeat :90 on / :45 off, until form/pace deteriorates

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


CrossFit 506 hosts a CrossFit Endurance Seminar June 29-30


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Comments (9)

Chase Dickinson
on Wednesday, June 19, 2013 at 05:05 am
ME: Clean
275lb
Chad Brinkley
on Wednesday, June 19, 2013 at 02:25 pm
Bike WOD
I took a full rest day yesterday as it was badly needed.

This PM, I did the Bike WOD: Warm Up + Drills; 22 Rounds of 90 seconds on, 45 seconds spin/rest (intervals were all between .52-.55 miles), 6:00 Cool Down + Mobility.

I did the local S&C WOD this AM: Run 600 Meters, 50 Stick Jumps @24", 40 Ball Slams @50 LB, 30 Ring Dips, 20 Burpee Pull Ups, 1 Rope Acent to 18'. 11:39 RX.
Alan Pamayo
on Wednesday, June 19, 2013 at 02:35 pm
S-INT Run
Run 3x:90s
445m
425m
390m
Brad Williams
on Wednesday, June 19, 2013 at 03:57 pm
6/19/13 WOD
Interval bike this morning. 20 minute warm-up (cadence, 1 leg, sprints), 30 minutes Tempo/5 rec., 10 x 90/45 rec., 12 min. cool-down.

2 mile steady run after. 15:56 min.

Strength & conditioning after school. Made my own up today since I wouldn't get to the gym. 25 Push-Ups, 25 Squats, 50 Burpees, 25 Squats, 25 Push-Ups- 5:50 min.

Mobility after and more before bed. Going to get back to some of the 6 week Cadence Running WOD's. I can feel leg speed getting slow and I want to make sure it is high come race day.
PLA
on Wednesday, June 19, 2013 at 04:34 pm
Strength (Rx): 240lbs

S&C (Rx@195lbs): 10:46

Didnt go for 250 today but 240 felt great. Speeds there, front rack is much better, but I feel like mobilizing my hips so much has me hesitant to catch deep. Not sure that makes sense.
Susan Wallis
on Wednesday, June 19, 2013 at 05:30 pm
6/19/13 swim WOD
for the swim (:90on/:45off till form/pace deteriorates),
I got in 11 x 100's (my times started at 1:35 and were mostly 1:34-1:32, with #10 as 1:31).
My question is how many do I really do? I was spent after each of the last few and the 45seconds didn't seem like enough recovery time, but #10 was 1:31 and #11 was 1:32. So I didn't fail at that point but was done (mentally). Should I have pushed to keep going?
Brad Smith
on Wednesday, June 19, 2013 at 05:45 pm
3s swim wod
Can't hear my watch when I swim, so just did 100 yard repeats instead of 90 seconds (1:37, 1:41, 1:42, 1:42, 1:43, 1:41, 1:42, 1:41 - average 1:41).
Alan Pamayo
on Wednesday, June 19, 2013 at 06:12 pm
S&C WOD
ME Clean 1RM
245 lbs

WOD RX'd (@195 lbs)
5:34
Burnsy
on Thursday, June 20, 2013 at 01:26 pm
Thursday, 20 June, 2013
Did this a day late: ME Clean - 230. Missed on 235 due to front squat.

Conditioning WOD: 9:15 @ 185lbs.
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