W.O.D.: Mid Week

Wednesday, July 31, 2013 • EnduranceLong Interval

STRENGTH:

ME: Sumo Deadlift

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


CFE STRENGTH & CONDITIONING WOD:

"1/2 Mary"

As Many Rounds As Possible In 10:00 Of:

5 - Handstand Push Ups

10 - Pistols

15 - Pull Ups

Post number of rounds 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 1000m, recover 5:00 until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 5:00 until form/pace deteriorates

Run (TUE): Repeat 1M, recover 5:00 until form/pace deteriorates

Row (TUE): Repeat 1600m, recover 5:00 until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 5:00 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 (WED): Repeat 1000m, recover 5:00 until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 5:00 until form/pace deteriorates

Run (MON): Repeat 1M, recover 5:00 until form/pace deteriorates

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


CrossFit Incendia hosts a CrossFit Endurance Seminar August 24-25


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Comments (13)

Sarah
on Tuesday, July 30, 2013 at 07:51 pm
Kaitlin RE:perineal tendinitis
No way on the rolling of the foot. On the outside bottom not the arch, it feels like I have a rock I am walking on.
Bad Knees
on Wednesday, July 31, 2013 at 05:05 am
Pistol sub
What is a good sub for pistols?
Kaitlin
on Wednesday, July 31, 2013 at 10:41 am
Sarah-- You need to roll the bottom of your foot. Use something other than a lacrosse ball. One of the Yoga Tune Up Balls, a pinky ball, or another squishy type ball. You need to get the rock worked out as it does not below there.
Brandon
on Wednesday, July 31, 2013 at 12:39 pm
perineal tendinitis
Sounds like a bone spur.
Brad Williams
on Wednesday, July 31, 2013 at 02:50 pm
7/31/13 WOD
Interval bike this morning. On trainer for these. 15 min. warm-up (spin, 1 leg pedal drills), 5 x 9 min(5k)Intervals/5 rec., 5 min. Cool-Down. Totally exhausted after this interval scheme. Hardest set in a while. Went at TT pace on "flat road" each set.

Did the Lifetime Fitness "Alpha" WOD this afternoon. It was a circuit run. 10 min. warm-up (pace, mobility, drills), 400m Run 50 Jump Pull-Ups, 400m Run 50 Push-Ups, 400m Run 50 Sit-Ups, 400m Run 50 Squats, 400m Run 50 Ring Dips- 16:32 minutes. 5 minute easy run, drill cool-down. That was pretty tough. Would've been faster, but had to wait for treadmill to speed up.

Smashes and stretching for mobility. Body still feels good, I've been recovering well lately.
Chad Brinkley
on Wednesday, July 31, 2013 at 05:43 pm
Bike WOD
I did the 3 Sport Bike WOD this PM: Warm Up + Drills; 3 x 5K with 5:00 Rest (Times were 9:17/9:21/9:19), 11 Minutes Cool Down + Mobility.

I did the local S&C WOD this AM:
Strength: 5x4 Front Squat (115, 135, 145, 155, 165), 5x4 Push Press (85, 95, 105, 115, 125)
Conditioning: 21 Burpee Toes to Bar, 21 Thursters @95, Run 500 Meters, 15 Burpee Toes to Bar, 15 Thrusters @95, Run 500 Meters, 9 Burpee Toes to Bar, 9 Thrusters @95, Run 500 Meters. Time was 18:47 RX.
MTD (Mike)
on Wednesday, July 31, 2013 at 06:23 pm
S&C
SDL to 255

Subbed pole assist pistols
1rnd +5+10+10
MTD
on Wednesday, July 31, 2013 at 06:38 pm
Pistol question
Quick question...

How foundational are pistols in the CFE experience? I did bar assist today, but I'll work on completing the real deal if they show in the CFE Wods frequently.

Thanks
Kaitlin
on Wednesday, July 31, 2013 at 08:56 pm
RE Pistol Question
MTD-- Pistols are a skill that you need to practice. If you have trouble with them I would look at your ankle rom/mobility. There are many transfers to sport specific skills.
Carl Paoli has excellent progressions for learning the on the Gymnastics WOD. Part 1 http://gymnasticswod.com/content/pistol-progression-pt1 the other parts are linked at the bottom
MTDPISTOL
on Thursday, August 01, 2013 at 03:07 am
Re: Pistol
Kaitlin:

Thank you for your reply. I will begin to incorporate them into my practice.
Sarah
on Thursday, August 01, 2013 at 06:28 am
The foot thing
So I tried to roll the foot but as is I am having trouble walking it either on my toes or heels. When rolling that outside of the foot it didn't feel like the "normal pain" when rolling. Different pain and unbearable lay sharp like breaking something. Could it be a stress fracture...
Kaitlin
on Thursday, August 01, 2013 at 10:15 am
Sarah-- Sounds like you need to see a doctor to get more information on what is happening with the situation so it can start to be addressed.
charlie douthwaite
on Friday, August 16, 2013 at 08:41 am
ME Sumo: 285x3x3

S&C: 8 rounds
Comments are closed for this post.