W.O.D.: D Tempo / Time Trial

Day 1 Week 6
Saturday, February 18, 2012 • EnduranceD Cycle, Tempo/Time Trial, S&C Recovery

CFE STRENGTH & CONDITIONING WOD:

3+ Hours after Endurance WOD

Choose one of the following workouts:

(a) Endurance Athletes:

5-7 rounds

Sprint 50m

12 Russian KB Swings, 2/1.5 pood

Rest 4:00 between rounds.

Post times to comments.

(b) Games Athletes:

For time:

50 Pull ups

50 KB Swings, 1.5/1 pood (Games Standard)

100 Double Unders

50 Overhead Squats, 95/65 pounds

Post time to comments.


ENDURANCE WOD:

3+ Hours before CFE S&C WOD

"Sport (DAY)" refers to when the workout is designed to be performed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 800m TT pace

Bike (SUN): 2 x 15:00, 1st @ 85% effort, 2nd @ 95% effort

Run (SUN): 2 x 5k, rest 5:00, deviate no more than +/- 0:30-1:00

C2 Row (SUN): 2 x 10:00, 1st @ 85% effort, 2nd @ 95% effort

Post sport and time(s) or distance(s) to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 20:00 Skill Work

Bike (SAT): 30:00 @ 90% effort level

Run (SUN): 10M TT

Post sport and time or distance to comments.


STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.


Sign up for the CrossFit Endurance Seminar at CrossFit Utah Valley on the CrossFit UV Seminar Registration Page


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Comments (15)

DRod
on Saturday, February 18, 2012 at 02:38 am
WOD
B.(not a Games competitor though)

As Rx'd: 11:50

I need lots of work on my kipping pull up. I've never really kipped before so that is a skill I have to work on. By far, the pull-ups took the longest to complete and the soreness in my chest from yesterday didn't help. I was smoked with this one.
Mike
on Saturday, February 18, 2012 at 05:17 am
Swim
500m @800m TT 6:40

Starting up again, after a lot of exams and the flue ;)
Kaitlin
on Saturday, February 18, 2012 at 05:21 am
RE:B
DRod-- This is a good one w/great coaching points Kelly Starrett & Carl Paoli The Position Part 5; The Pull Up http://tinyurl.com/7454bk9
Mike
on Saturday, February 18, 2012 at 06:17 am
Swim
500m @800m TT 6:40

Starting up again, after a lot of exams and the flue ;)
DRod
on Saturday, February 18, 2012 at 08:20 am
Kaitlin
Thanks for the link Kaitlin!
Chad Brinkley
on Saturday, February 18, 2012 at 10:13 am
Bike WOD
I did the 3 sport Bike WOD today: 1 Mile Warm Up (High Cadence Spinning), 30 Minute Tempo Ride (10.68 Miles). 1 Mile Cool Down (High Cadence Spinning).

Later I did the local Box's HERO WOD "Rahoi": 12 Minute AMRAP of 12 Box Jumps @24", 6 Thrusters @95, 6 Bar Facing Burpees (6 Rounds + 12 Box Jumps + 4 Thrusters).
John
on Saturday, February 18, 2012 at 11:03 am
Interesting wod
7 rounds: Did 20s treadmill push instead of sprints and 70# fb swing(Russian).

Enjoyed it.
Alan Pamayo
on Saturday, February 18, 2012 at 12:32 pm
WOD B as RX'd: 14:51
Stuart F
on Saturday, February 18, 2012 at 12:42 pm
today
So for SS is today completely off?
thanks
Jeremiah Green
on Saturday, February 18, 2012 at 12:54 pm
Games WOD:
11:19

The OHS took me the longest, I did the 50 pull ups in 58 Secs but that was not a smart Idea because I was so burnt out for the rest of the workout. I should plan better next time.
Willlie
on Saturday, February 18, 2012 at 01:24 pm
WATT Bike WOD & S&C WODS - Done
AM - WATT Bike 30mins TT after a 20min warm up - 18600m at 204W Av.

PM 7RDs at 50m basketball court sprints and 28kg KB
1.22,1.09.49s,1.12,,1.09,1.15,1,58!
Brad Williams
on Saturday, February 18, 2012 at 01:27 pm
2/18/12 WOD
Did the interval swim from yesterday w/form drills for warm-up/cool-down this morning. #1- 25,52,1:54. #2- 22,50,1:48. #3- 22,48,1:47. Really happy with those times. Strength & conditioning during the mid-morning. 27 seconds for the L-Sit, 175lbs. for the Bench Press, and Single Unders- 15:24 (15:51 w/L-Sit). Tough WODS today. Just a little soreness in calves and ankles from basketball yesterday. Definatly going to use that for some running the rest of the winter.
Kaitlin
on Saturday, February 18, 2012 at 01:58 pm
RE:Today
Stuart-- SS does the CFE S&C wod
Endurance athletes complete option A
Jake Fisher
on Saturday, February 18, 2012 at 11:35 pm
Daily Results
Sorry I'm late posting this, the day got away from me after we moved CrossFit Lincoln into its new, bigger box today!

Power Cleans (DE) - 135#
12 x 2 on 1:00 @ 70% 1RM

L-Sit (for time) - 0:45, L-Sit was suspended on rings

10:00 REST, then...

21-15-9
Bench Press, Body Weight
Double Unders
Toes-2-Bar
7:22
- Our bench went missing, so did 135# floor press; Body Weight bench (165#) is doable for me, but floor pressing that weight wouldn't have happened very well.

10:00 REST, then...

Today's (A) WOD for Endurance Athletes:

5 Rounds: 50m Sprint + 12 KBS, 2pd
w/ 4:00 RI between each round
TOTAL = 3:01 Rx'd
44s - 43s - 31s - 31s - 32s, first two rounds were slow transitions to KBS; figured it out.

No one else did the (A) workout today? I hope those of you who are endurance athletes didn't choose to do the (B) workout because it looked/seemed to be more like a CrossFit WOD than the (A) workout...

There was a reason for the (A) workout; coupled on the same day as the 30:00 BIKE at 90% Effort (that's practically a TT) ... I'm sure the neuro-endocrine response was jeopardized and not capitalized upon by doing the Games Competitor (B) WOD & then cycling later or after that WOD. Trust me, there's a method and a science to the programming. Trust it, don't deviate, and it'll get you far!

It's always interesting to see what people will do when given a choice between two very very different workouts.

Keep up all the hard work, fellow athletes! GET SOME!
JustinT
on Sunday, February 19, 2012 at 02:46 pm
S&C
Did this today four hours after today's (Sunday) SS row.

B wod: 16:30
Subbed 800m row for DUs (no impact).
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