W.O.D.: Mid Week

Wednesday, August 14, 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 6:00 on, 6:00 off until form/pace deteriorates

Bike (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Row (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Ruck (TUE): Repeat 6:00 on, 6:00 off 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 6:00 on, 6:00 off until form/pace deteriorates

Bike (MON): Repeat 6:00 on, 6:00 off until form/pace deteriorates

Run (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates

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


Our Prayers go out – Crossfit Instructor Killed during Class


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Comments (9)

Robert
on Wednesday, August 14, 2013 at 06:00 am
Run (TUE): Repeat 6:00 on, 6:00 off until form/pace deteriorates
Accidentally ran 5:00 on first interval:

0.80mi (6:18 min/mi), 0.95 (6:16), 0.94 (6:23), 0.92 (6:30)
Jason
on Wednesday, August 14, 2013 at 11:45 am
Brad's WOD
I took the queue from Brad yesterday and did his Bike:Run brick work.
3 X 6:00 Bike : 6:00 Run : 1:00 Rest
Distance = 1.78, .75, 1.79, .77, 1.80, .78
Did this inside with Resistance Set to 9 on the Bike (Watt average ~180)
Treadmill set to 1.0.

Goal was to increase speeds (i.e. negative splits). I felt the Bike was tougher than the Run. Next time I do this I will crank up the run a bit.

Then, 5X3 PS @ 65, 75, 80, 85, 90#
Guy Hebert
on Wednesday, August 14, 2013 at 01:29 pm
Mid-week 3S WOD
ME Deadlift:260#
S&C WOD: 4 rds
10 pullups (assisted)
20 box jumps, 16"
400 m run
22:53
Rested 3.5 hrs
Swam 10x50 yds, 1:10 intervals
Brad Williams
on Wednesday, August 14, 2013 at 02:14 pm
8/14/13 WOD
50 min. Spin Class this morning for Bike WOD. 12 min. warm-up, 32 min. of hills, and 6 min. cool-down.

Strength this afternoon. Deadlifts- 215#/4 sets, 225#/4 sets, and 235#/2 sets, 3 reps each set and did 5 20 inch Box Jumps after. Took 1 min. Recoveries between sets.

Smashes and stretching for mobility after.

Prayers go out to Coach Millsap's family and Crossfit Family. There is to much of that stuff going on in the world today.

Thanks Jason for trying the Bike-Run WOD I did yesterday. I also found the bike to be a little harder than the run. Glad you liked it.
DKL
on Wednesday, August 14, 2013 at 05:17 pm
8/14/13 S&C WOD
As Rx'd
17:14
Jimmy G
on Wednesday, August 14, 2013 at 06:02 pm
S&C WOD
1 rep Deadlift: 390#

WOD: 14:38
Brandon B.
on Wednesday, August 14, 2013 at 10:01 pm
Active Recovery Week
I've toned it down to just one endurance workout a day for this week... Achilles tendon and feet were starting to get sore. So this week it is only a swim and the WOD. Hopefully I will be ready for the IronMan in October.

Swim 4x6:00 on 6:00 off
WOD
Altitude Mask 8,000ft
Rx'd (Slowed my run and Box Jumps a little to save my feet)
14:24
** If anyone has any advice, this is my first IronMan... Please send it my way. I've come out of two knee surgeries and a shoulder surgery(the Army can be rough on the body). I switched to CFE to rebuild my body and do something I've never done!
Tobias
on Thursday, August 15, 2013 at 07:58 am
S&C WOD
Deadlift 1rep at 125kg.
Wod done as Rx 11:11
Steve81
on Thursday, August 15, 2013 at 05:00 pm
DL 1RM 335
WOD: RX'd unknown time/estimated distance (you do what you can sometimes)
Comments are closed for this post.