W.O.D.: Mid Week

Wednesday, July 03, 2013 • EnduranceLong Interval

STRENGTH:

ME: Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

10 - Chest to Bar Pull Ups

20 - Box Jumps (24")

400m Run

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 800m until form/pace deteriorates

Bike (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates, 50# 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 800m, recover 2:00 until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

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


Philip Gaskin, CrossFit IslandFit, wins his age group at the Sprint Distance Rainbow Tri in Tobago Caribbean.


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Comments (7)

Blake
on Wednesday, July 03, 2013 at 04:54 am
Tiki??
Is that Tiki Barber on the right?
Pablo Medina
on Wednesday, July 03, 2013 at 08:46 am
Results
ME: 322 lbs
Metcon: 15:10 rxd

Have a good day
Alan Pamayo
on Wednesday, July 03, 2013 at 10:22 am
S&C WOD
ME Deadlift 1RM
405 lbs

WOD RX'd
16:32
(Box Jumps were done with full extension/control while on top of the box)
Brad Williams
on Wednesday, July 03, 2013 at 12:38 pm
7/3/13 WOD
Steady bike this morning. 41 miles in 1:55:08 hours. My first 20 miles were around 53 minutes because I wanted to get in some tempo, then I got on to the rail trail in St. Charles, it has lots of crossings where you have to slow for traffic so I kept it slower. Really happy with WOD.

Mixed 3Fuel + PowerAde + RedBull and it was more than enough. Will try again in heat to test out electrolytes in mix. Only about 65-70 degrees here in MI when I started around 7am.

No S&C today Volkslaufe 20K tomorrow. 7:40 pace is goal.
Chad Brinkley
on Wednesday, July 03, 2013 at 05:24 pm
Swim WOD
I did the Swim WOD in the PM: 200 Meter Warm Up; 2 x 800 Meters with 2:00 Rest (times were 17:47; 17:51); 200 Meter Cool Down.

In the AM I did the local S&C WOD:
Strength A: 5x5 Single Leg Russian KB Deadleft with each leg (25, 35, 45, 55, 70)
Strength B: Complex of 2 Tap and Go Power Cleans, 2 Front Squats, 2 Push Jerk (85, 105, 115, 125, 135, 145, 155 Failed at second Push Jerk)
Conditioning: 21-15-9 of Wallballs (25 LB to 10') and KB SDHP @100 (Time was 4:59 RX).

The plan is to take a full rest day tomorrow.
PLA
on Wednesday, July 03, 2013 at 06:02 pm
Strength (Rx): 435 (didnt feel like pushing much further today)

S&C (Rx): 11:47
D-Rob
on Wednesday, August 21, 2013 at 04:46 pm
7/3/13 (8/21/13)
Made up yesterday's Hang Snatch triples.
135-165-165-165-185-185-185

ME DL - Not maxing until back in for a couple weeks.
Worked up to 415 x 2 x 3

S&C - 18:46, literally feel like I'm stuck in sand.
Comments are closed for this post.