W.O.D.: Mid Week

Wednesday, July 17, 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:

6 - Deadlifts (225/185)

12 - Toes to Bar

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 750m, recover 3:1 until form/pace deteriorates

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

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:1 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 (WED): Repeat 750m, recover 3:1 until form/pace deteriorates

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

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

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


Less Milage, More CrossFit


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Comments (23)

Brad Smith
on Wednesday, July 17, 2013 at 05:08 am
3s run wod
Workouts have been sporadic lately. 16 month old wasn't sleeping well and pregnant wife has been suffering through the heat lately! Able to get in the run wod today.

2 x 800 meters with 7:00 rest (2:20, 2:23).

Read through the posted a few days ago and I agree with Alan, Brad Williams, and others. Posting on here helps to keep me accountable and I love going on to see what everyone else has done. Also, you start to feel community, like you know the people who post regularly. Even when I can't get a workout in I still go on to see what everyone has done that day.

Keep up the great work everyone!! Thanks CFE for posting the workouts!
Sweeney
on Wednesday, July 17, 2013 at 07:00 am
S&C WOD
Strength: Tried to find a 20RM front squat. Did 20 @ 135#.

S&C: 8:19 Rx
Steve1981
on Wednesday, July 17, 2013 at 09:09 am
1RM 315
WOD 5:42
Jake Woldstad
on Wednesday, July 17, 2013 at 12:06 pm
Strength & Conditioning
I've been struggling with consistency in my workouts, too. I love when I get them done in the morning, but find it challenging without eating first, then there's the time for my stomach to settle. Excuses, excuses, excuses. I'm trying to power through them.

This morning, the WOD came apart at the seams for me. I was trying to do 5 - 5 - 5 for the deadlifts and only made the first two sets. Then my pull-up bar started spinning on me during DL/T2B so I wound up subbing 24 abmat situps(I know they aren't the same, but it was all I could think of).

Time: 8:24

http://www.intensityforlife.com/20130717/
Alan Pamayo
on Wednesday, July 17, 2013 at 12:09 pm
S&C WOD
ME Deadlift 2RM
375 lbs

WOD RX'd
5:26
Kieran
on Wednesday, July 17, 2013 at 12:12 pm
ss run yesterday
3 x 800m 1:3 w:r
3:08, 3:09, 3:12

Training has been sporadic for months. I'm just getting back into a good routine. Since Alan asked nicely, I'll start posting my runs again. My local box programs my strength and S&C wods, so I still won't post those results normally.
Dan
on Wednesday, July 17, 2013 at 12:51 pm
S&C WOD
ME: 315
S&C: 7:10
Pfaff-Mania
on Wednesday, July 17, 2013 at 12:56 pm
7.17.2013
Strength: 405# DL
WOD: 5:21rx @ 225
*All DL Unbroken and around 8-12 seconds. T2B: rds= 1:6/4/2 2: 4/3/3/2 3: 3/2/2/2/3 4: 2/2/2/2/2/1/1

Obviously need to work on t2b ha
Josue
on Wednesday, July 17, 2013 at 02:08 pm
1RM 225 failed @235
WOD 8:58
Jimmy G
on Wednesday, July 17, 2013 at 02:24 pm
S@C WOD
used 15 min to find 1RM on DL - #369 failed @ 409

4:53 RX on S&C
Travis
on Wednesday, July 17, 2013 at 02:24 pm
3S Run
warmup
4x800m on 4:00
2:43
2:59
3:03
3:15
cooldown

I am a little thrown off by the recovery ratio. Is is work:recovery or recovery:work (ie. recover 3:1 is rest 3 times as long as the interval?? That seems like alot of rest between intervals)
Jimmy G
on Wednesday, July 17, 2013 at 02:26 pm
15min to find DL 1RM - #369 fail @ 409

S&C WOD - 4:53 RX
Jimmy G
on Wednesday, July 17, 2013 at 02:27 pm
15min to find DL 1RM - #369 fail @ 409

S&C WOD - 4:53 RX
Travis
on Wednesday, July 17, 2013 at 02:35 pm
Recover Ratio
Ok I just read the last few days posts and get the recovery ratio now and obviously did it wrong! Now I know recover 3:1 means recover:work!
Brad Williams
on Wednesday, July 17, 2013 at 02:51 pm
7/17/13 WOD
Interval bike this morning. Rolling course so these times will be weird. 10 min. warm-up, 8 x 1 mile w/3x rec.- 2:30,2:30,2:28 (hills and with crosswind),2:46,2:49,2:32,2:42,2:46(hills and against crosswind), 40 minutes endurance. Really happy with intervals. 2:32 going back was flat and mainly down. Stayed pretty consistent. 30 min. run after. 3.22 miles. Kept run slow because it was close to 90 with humidity here in Michigan. I tried to run slow and HR was around 85% whole time. Ice bath, muscle smashes, and re-hydration after.

Strength this afternoon. Deadlifts (max 240#)- 65% 155#/8 reps, 70% 170#/8 reps, 80% 190#/8 reps, and 90% 215#/6 reps. Box Squat (14 inch Box)- 135#/8 reps, 165#/3 sets/4 reps. Stretching after.

hard day of training especially in heat in the AM. Gotta race in the stuff so might as well train in it.
Ethan
on Wednesday, July 17, 2013 at 03:27 pm
Swim
2x750m (13min,14min)

Timed using a clock with no second hand.
Jimmy G
on Wednesday, July 17, 2013 at 04:17 pm
15 min time cap 1RM DL #369 failed@409

S&C 4:53Rx
Matt Gw
on Wednesday, July 17, 2013 at 04:25 pm
S&C Wod
Strength: 1RM 265#

S&C Wod: 6:01 rx
Chad Brinkley
on Wednesday, July 17, 2013 at 05:20 pm
Swim WOD
I did the 3 Sport Swim WOD this PM: 800 yard Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 825 yards (roughly 750 meters in 16:25), 2:00 Rest, 4 x 50 yards with 1:00 Rest (Times were 43, 44, 45, 45 seconds), 225 yard cool down + Mobility. I think my pacing was probably too conservative for the 750 meters. I would have liked to do a second one, but I couldn't afford to rest 49+ minutes between intervals.

I did a seriously scaled version of the local S&C WOD in the AM:
Strength: 3x2 High Hang Power Clean (105, 125, 145), 3x2 Low Hang Power Clean (105, 125, 145), 3x2 Split Jerk (135, 145, 155)

Conditioning: 3 Rounds of 12 Deadlift @205, 9 Hang Power Clean @135, 6 Push Press @115, 3 Ring Muscle Ups (Scaled with Jumping Muscle Ups). Time was over 25:00. I tried to do actual muscle ups, but I wasn't quite able to get my shoulders through today. After making three attempts in each round, I ended up scaling with Jumping Muscle Ups.
Jimmy G
on Wednesday, July 17, 2013 at 05:30 pm
15 min time cap 1RM DL #369 failed@409

S&C 4:53Rx
Kaitlin
on Wednesday, July 17, 2013 at 07:17 pm
Travis 3:1 was recovery work because it was posted as recover 3:1
Ethan
on Wednesday, July 17, 2013 at 07:34 pm
Hi Kaitlin how would this apply to swimming. I did it as 3:1 work:recovery, which I now know was wrong. If I had followed it the recover 3:1 ratio the session would have lasted almost 2 hours. Should we maybe be shortening the distance or working to a different ratio?

e.g.
Round 1
13 minute swim
Rest
39 minutes

Round 2
13 minute swim
Rest 39 minutes

Round 3
14 minute swim

Total session time: 118 minutes
Travis
on Thursday, July 18, 2013 at 11:15 am
I agree with Ethan, the 3:1 recovery:work for long intervals seems like a very inefficient use of training time.

I can see the theory behind it, to completely recover between intervals, and I can see it being effective for short intervals, but it is simply not an efficient use of time for long intervals for people that came to CFE as an escape from the long hours of LSD.
Comments are closed for this post.