W.O.D.: Mid Week

Wednesday, August 21, 2013 • EnduranceShort Interval

STRENGTH:

ME: Bench Press

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


CFE STRENGTH & CONDITIONING WOD:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Bench Press (BW)

Strict Pull Ups

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 :60 on, :30 off until form/pace deteriorates

Bike (TUE): Repeat :60 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates

Row (TUE): Repeat :60 on, :30 off until form/pace deteriorates

Ruck (TUE): Repeat :60 on, :30 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 :60 on, :30 off until form/pace deteriorates

Bike (MON): Repeat :60 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :60 on, :30 off until form/pace deteriorates

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


CrossFit Endurance Seminar, CrossFit Anomaly


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Comments (9)

Shane Atkinson
on Tuesday, August 20, 2013 at 09:09 pm
Others Like Us
Where do all the CFE athletes hang out in regards to online forums? I feel that the forum here on CFE is slow and not very active. However, it often appears there are very few athletes posting on the CF Main Page Boards.

I am newer to the program and as I progress through the outlines in Power Strength Endurance I often have questions and not many places to find the answer.

Is there a specific thread or something on the other board? Is it best to post all CFE stuff here and hope for answers, or am I just going to continue to use Google until I get back stateside with a CFE coach?
Jezza
on Wednesday, August 21, 2013 at 06:59 am
Intervals 10
Rower intervals
10 259m-265, avg 263m
Returning from injury prob 80% effort
Jason
on Wednesday, August 21, 2013 at 12:51 pm
Swim
Swim - 200m WU, 100m Stick Drill, 8X100m on the 2:30 - 1:43, 1:51, 1:53, 1:55, 1:51, 1:51, 1:52, 1:54, 100m Stick, 100m Cool Down

Shane - I would post stuff here and hope for an answer. I'm hoping for more participation too. Also, if you are on twitter, you could follow CFEndurance for related items.
PJ
on Wednesday, August 21, 2013 at 01:19 pm
RE: Others Like Us
Hey Shane,

These comment threads are a good place to post questions you have and someone will usually chime in with an answer. I know it is pretty slow around here so if you need help feel free to shoot me an email: pj[at] crossfitendurance[dot]com
Zach
on Wednesday, August 21, 2013 at 02:28 pm
strength and WOD
Strength - doing a 5,3,1 program.

Bench - 3x185, 3x210, 3x235
Shoulder press - 3x95, 3x110, 3x125

WOD

10-9-8-7-6-5-4-3-2-1
Bench - 165# (BW)
Strict pull-ups

Time - 10:20

M/21/165
Brad Williams
on Wednesday, August 21, 2013 at 02:55 pm
8/21/13 WOD
Interval Bike-to-Run "brick" this morning. Bike (trainer)- 20 min. Warm-Up( Spin, Pick-Ups), 10 x 1 min./30 rec., 5 min. rec. 20 min. Tempo, 5 min. Cool-Down.
Run-10 x 1 min./30 rec.- .15,.16,.15,.16,.15,.16,.16,.15,
.16,.15

Stretching and smashes for mobility. Really happy with run. Wanted to get a short "brick" in to make sure legs were ready to run after bike. I will do S&C tomorrow.

Shane, post your questions and results on here. I always do and your questions are usually answered either by a coach or someone on here. You will almost always get an answer too. Hope this helps.
Justin Gray
on Wednesday, August 21, 2013 at 05:15 pm
S&C
ME: Bench Press: 275
WOD: 10!1 BW Bench (185), Strict Pull Up. 18:20. Bench got ugly after 7...
Melcher
on Thursday, August 22, 2013 at 07:09 am
ME & WOD
Nursing a strained piriformis so happy to see a upper body only day.
ME: 185-200#
WOD: sub 155# (85% BW), 17:55
Steve81
on Thursday, August 22, 2013 at 07:58 am
No spotter so I used a machine. VERY different than the actual bench press. ME: 265, 270(f)

WOD RX'd w/ 165. Didn't realize it was supposed to be timed, but I don't think I could have done it any faster since I had already done ME with the bench press.
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