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

Day 2 Week 10
Sunday, March 18, 2012 • EnduranceD T/TT

CFE STRENGTH & CONDITIONING WOD: Rest Day

Red Meat Consumption and Mortality - Archives of Internal Medicine

Post thoughts to comments.


ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD

Single-Sport (SS):

Choose ONE of the following sports:

Swim (SUN): 1500m @ 85% of 1500m TT pace

Bike (SUN): 20M @ 85% of 20M TT pace

Run (SUN): 2 x 2M, rest 5:00, hold both 2M splits within 0:30

C2 Row (SUN): 2 x 3k, rest 5:00, hold both 3k splits within 0:30

Post sport and times to comments.

Multi-Sport (3S):

Choose ONE of the following sports:

Swim (SAT): 10:00 Tempo, 5:00 @ 85% effort, 5:00 @ 90% effort

Bike (OFF): 10M @ 85% of 10M TT pace

Run (SUN): 10k TT

Post sport and distances/times 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.


CrossFit East Cobb Endurance after finishing the MT Cheaha 50k


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (17)

Jake Fisher
on Saturday, March 17, 2012 at 07:12 pm
Red Meat & Bad Science
You want my two cents? Go here and read my most recent post...

http://jacobhi.blogspot.com/2012/03/in-recent-news-red-meat-bad-science.html

I have a B.S. in Biological Science & Biochemistry. I HATE bad science. Did you know the peer review committee on the actual epidemiology study they are referring to was headed up by a VEGAN?! Actually, the same famous VEGAN that claims to have converted former-president, Bill Clinton to veganism.

Not bias at all.
Brad Williams
on Sunday, March 18, 2012 at 06:32 am
3/18/12 WOD
10K TT run this morning- 47:40 minutes. 10K has never been a good distance for me and I think I got stuck trying to pace and go fast...Glad to have a good morning for it. 25 minutes cool-down after. Basketball rest of day. Sparty On...Michigan State Spartans, not Norfolk St.
aj
on Sunday, March 18, 2012 at 07:22 am
other lifestyle factors
The study briefly mentions that the highest levels of red meat eaters also had less phyisical activity and were more likely to be smokers, but the analysis and conclusion do not appear to consider that. They should look at nonsmoking physically active redmeat eaters versus nonsmoking physically active nonredmeat eaters before saying its the red meat that us the problem.
Wouter M
on Sunday, March 18, 2012 at 07:56 am
TT 2M
Back from being sick... Still not good in calculating so did 3.5 km instead of 2 M
1. 15:36
2. 16:18
Missed the 0:30 split but the wind was playing part
Wouter M
on Sunday, March 18, 2012 at 08:03 am
Re: red meat
The data in the study can give interpretation to every outcome you want to find. You cant link red meat to mortality. The study conclusion is nonsense. You can never account for lifestyle, activity, genes, DNA, and lifestyle of parents... To link your name on this study is proffessional suicide!
mjm
on Sunday, March 18, 2012 at 09:41 am
statistics and hazard ratio
the statistics in the linked study are solid. The trouble is in how they are reported. The hazard ratio is not directly interpretable and requires additional manipulation (see http://www.ncbi.nlm.nih.gov/pmc/articles/PMC478551/). They claim possible reductions in death rates, butdo no adequately present themath behind it. I am not claiming they are wrong, they just don't present clearly how death rates are different for red meat eaters. Compared to the control group. They present how they control for things like exercise rates, but the controls could be more robust if they want to defend there claims within the paleolithic and like diet community. By my rough calculations, the increased risk of death in the pooled results for a one serving increase per day of red meat is approximately 2.8%, using their numbers.
ryan
on Sunday, March 18, 2012 at 09:46 am
Omnivore
There is bias in every study and through statistical adjustments they can account for most bias but the details of the study are not to be worried about. It goes back to common sense that anthropologist have been saying for years. Michale Pollen said it best. "Eat food. Not too much. Mostly plants." There are always other factors that can not be accounted for ie. stress, inactivity... but the study should be seen as proof that eating meat three meals a day will not make you into a T-Rex. We as humans are meant to eat everything. Sometimes education can form bias also to the point we forget what makes sense.
Alan Pamayo
on Sunday, March 18, 2012 at 10:19 am
Endurance Ruck 10K TT
Endurance Road March 10K TT w/ 61 lb pack: 1:17:34

5K Splits: 37:01 & 40:33

S&C Recovery: Completed
StacyF
on Sunday, March 18, 2012 at 11:44 am
Bike
Today, I went to do my regular training ride at a local lake. To my surprise was a 5K and half marathon going on. It was motiving and inspiring to pass people I did and didn't know and give them a "good job!" "keep it up""looking good" "stay with it." Next thing I know, I set a PR in 20 mph winds. It was a great way to get real race experience without paying a race fee and cheer on a lot of dedicated people running their 10th race or first race.
18M - 52min

I get to spend time with the strength coaches at OK Strength today working on my squat and deadlift. This is usually the day I work on 1,3,5 RM, but I might just beg for mercy. I am still feeling 12.4.

I'll check the article later this evening, but it sounds like, from AJ's comment, that the researchers did not respect standard research practices with a double blind study and are just making observational views which do not account for true research.

To everyone going to the CFE training camp in Austin, I'm bringing my slackline. Hopefully, there will be some time for some fun!
Enoch Pitzer
on Sunday, March 18, 2012 at 01:03 pm
Ice bath
Jmac and friends I have a 50k this coming weekend. Im following the CFE taper to the letter, and getting. in lots of MWOD. Is and ice bath a good idea at anypoint during this week? Also Im thinking about getting a message this week. Thoughts please
Tod
on Sunday, March 18, 2012 at 02:32 pm
10k @ 42:16(PR) w/5% grade for mile 3. Cooper River Bridge in 2 weeks. Anybody else?
Kieran
on Sunday, March 18, 2012 at 03:03 pm
3s run
10k TT - 45:35 (22:28 & 23:07 splits)

I see a hole in their statistical analysis. Occurrence of high cholesterol is inversely proportional to red meat intake in their sample group. That means if their multivariate analysis properly accounts for exercise, smoking, etc. it's essentially excusing more deaths for non-red meat eaters blaming cholesterol. Since high cholesterol is a symptom and not a root cause, this is an improper statistical adjustment potentially dropping the mortality rate for the reference group.

I would love to see the analysis only accounting for age, physical activity, smoking, drinking, and maybe bmi.
sarah
on Sunday, March 18, 2012 at 03:43 pm
windy run
so excited to do this 2 x 2mile run today then I went out the door and the windy was at least 10-20mph..first 2mile it killed me the route I went, then got smart the second 2mile. satified with the effort.
1st 2mile:13:35
2nd 2mile: 13:05
now to get the feeling back in my ears!
ryan
on Sunday, March 18, 2012 at 04:19 pm
Pitzer
Your doing everything right, trust your training and try to relax. Massage might be too much in my opinion. I am a first year DPT and there is not too much research on performance increases with massage but if it relaxes your mind, cant hurt. Hydrate and have fun!
StacyF
on Sunday, March 18, 2012 at 08:33 pm
Pitzer
I am about to start my second taper week. The massage should just be a relaxation thing. I am a wreck the week before a race with nerves and worry of all that I need to do that a good hour break for a massage is a great relief to slow down and stop being so nervous. Stay away from deep tissue, or sports massage and go for the relaxation stuff.

Strength work with OK strength coaches - DL 245# - PR
155# squat
Jeremy Hoefs
on Monday, March 19, 2012 at 11:31 am
SS Run
2x2M @ 11:10 & 11:08. Great day for a run and maintained a 5:36/5:34 pace for first 2M and then a 5:36/5:32 for the second 2M.
JustinT
on Wednesday, March 21, 2012 at 09:59 am
SS row
3k: 12:07 (for me this was too fast of a pace setting interval)
5min rest
2k: 8:12

Wanted to push through on the last 1k of the second split, but my lower back was one big knot. Sucks to walk away from an unfinished wod.
Comments are closed for this post.