W.O.D.: Mid Week

Wednesday, January 29, 2014 • EnduranceLong Interval

STRENGTH:

ME: Clean

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


CFE STRENGTH & CONDITIONING WOD:

"Feather Diane"

21-15-9

Deadlift (135/95)

Handstand Push 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 125m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

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

Row (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 1k, recover 2:00 until form/pace deteriorates, 55# 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 125m, recover 2:00 until form/pace deteriorates

Bike (MON): Repeat 1k, recover 2:00 until form/pace deteriorates

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

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



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Comments (10)

dave
on Tuesday, January 28, 2014 at 08:42 pm
ME cleans
Why are we doing ME cleans again? It was just programmed on Monday?
Jeff Ford
on Wednesday, January 29, 2014 at 05:36 am
Long Intervals and Boston Marathon Training
Hit a few long intervals before the freezing rain came to South Carolina yesterday.
3 x 1200m held 4:13-4:17
3 x 800m held 2:39-2:42

Week Three training towards the Boston Marathon
http://www.youtube.com/watch?v=adIVww7sSuc
firecoachingconsulting.com
Brad Williams
on Wednesday, January 29, 2014 at 05:41 am
1/29/14 WOD
Tempo-Interval bike this morning. 20 min. Warm-Up (Spin, 3 x 1 leg Drills), 10 min. Tempo-5 x 2 min.(1K) Int./2 rec.-10 min. Tempo-5 x 2 min.(1K) Int./2 rec.-10 min. Tempo, 15 min. Cool-Down.

Will probably do a recovery spin later with no PT today along with more mobility.
Brett Miller
on Wednesday, January 29, 2014 at 07:47 am
Today's Strength
Just wondering if I'm reading today's strength correctly. ME of Cleans. This would make me of cleans twice in 3 days.
Dalles
on Wednesday, January 29, 2014 at 12:17 pm
WOD
Since I did ME Clean on Monday, I swapped for DE 2 on 1:00 x 10 @ 135#. S&C portion at 7:42 RX. Took a little while to do the 15 and 9 reps of HSPU.
Dalles
on Wednesday, January 29, 2014 at 12:21 pm
WOD
Since I did ME Clean on Monday, I swapped for DE 2 on 1:00 x 10 @ 135#. S&C portion at 7:42 RX. Took a little while to do the 15 and 9 reps of HSPU.
Sam
on Wednesday, January 29, 2014 at 02:23 pm
"Feather Diane"
Squat Clean - Unbroken
Set 1, 12 x 85#
Set 2, 11 x 85#
Set 3, 11 x 85#

Then: "Feather Diane"
Deadlift @ 135#
Sub'd Inclined Push Ups with feet on physio ball to imitate instability. In globo gym and get yelled at when I go upside down.

Got a nice Swoll today!
A. Duhaime
on Wednesday, January 29, 2014 at 03:02 pm
Feather Diane
10:03 non-RX: regular push ups.
McCusker
on Wednesday, January 29, 2014 at 05:22 pm
1/29 WOD
Strength - Clean 175
Feather Diane - subbed Dips for HSPU ( shoulder tweaked) 3:20
Endurance -800m repeats -3:29, 3:29, 3:23, 3:23, 3:21 (treadmill) 2% incline
MC
on Tuesday, February 04, 2014 at 04:07 am
Clean 110 x 10 still working on technique so did not go too heavy

Wod 6.03 did hspus with knees on bench
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