W.O.D.: E Tempo / Time Trial Day 2 Week 1

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Follow immediately with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SUN): 30 Minute TT

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 5 Mile TT with 35# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SAT): 30 minutes @ 85% effort

Run (OFF): 5k @ 85%

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.


Carol Beliveau, CrossFit Blacksburg Endurance


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Comments (12)

KJ
on Saturday, April 07, 2012 at 11:27 pm
When posts have this stated: "3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery.", does this mean that if you do not perform the Strength and Conditioning WOD, then you should perform Strength & Conditioning Recovery protocol 3+ hours before or after Endurance WOD? From what I read in the FAQ is that the S&C Recovery is performed right after the enduance WODs (long runs, intervals on Sundays, races). This statement I have a question about was from last Tuesday's posted workout. Thanks for any clarification!
Willie
on Sunday, April 08, 2012 at 01:58 am
5km in 5fingers
5km @ 85% - 19mins 58secs done, now off for non paleo Easter lunch!
Kaitlin
on Sunday, April 08, 2012 at 05:18 am
Strength & Recovery is done ASAP following a race/tempo/tt wod. Not before. Following a race it is done each day until you feel normal from the race.
Scott Hercules
on Sunday, April 08, 2012 at 06:56 am
1500 TT swim
29:05...my first long swim of the year and the start of training for Ironman 70.3 Augusta
Brad Williams
on Sunday, April 08, 2012 at 07:23 am
4/8/12 WOD
Tempo on the bike then the 6x 2mile intervals (6 min.) each for a great bike workout this morning. Happy Easter everyone!!
KJ
on Sunday, April 08, 2012 at 08:09 am
S&C Recovery
Thanks Kaitlin! Also, another question, if you DO the S&C Conditioning on a Tuesday 3+ hrs before or after you perform the Endurance WOD, you would not recommend doing the S&C Recovery, is that correct? I am assuming that based on the OR statement found above in my earlier post. Thanks for this helpful website! I am going to use this methodology to train for a 100 miler, since I have a family and all and this will save me training time!
KJ
on Sunday, April 08, 2012 at 08:21 am
S&C Conditioning
Thanks Kaitlin! Also, another question, if you DO the S&C Conditioning on a Tuesday 3+ hrs before or after you perform the Endurance WOD, you would not recommend doing the S&C Recovery, is that correct? I am assuming that based on the OR statement found above in my earlier post. Thanks for this helpful website! I am going to use this methodology to train for a 100 miler, since I have a family and all and this will save me training time!
Scott Hercules
on Sunday, April 08, 2012 at 09:31 am
1500 TT swim
29:05...my first long swim of the year and the start of training for Ironman 70.3 Augusta
Nick W
on Sunday, April 08, 2012 at 11:34 am
1500 TT Swim
41:33...First swim ever over 1000M. You've brought me a long way in just over a month CFE. I can't wait to come out to one of your seminars during a break between training and deployment. You guys have permanently changed the way I train for combat...Forever.
Jake Fisher
on Sunday, April 08, 2012 at 11:46 am
HAPPY EASTER!!!
TOTAL REST DAY!!! So far, so GREAT!
Chad Brinkley
on Sunday, April 08, 2012 at 12:06 pm
Bike WOD
I did the three sport Bike WOD this morning: 5:00 Warm Up (High Cadence Spinning); 30:00 Minute Tempo Ride (10.75 Miles); 5:00 Cool Down (High Cadence Spinning) + Mobility

I also did a short S&C work out today: 21-15-9 of KB Swings @55, Pull Ups, Double Unders. Time was 7:26.
Brian
on Monday, April 09, 2012 at 06:46 pm
10k Row
This took me 49:28 to complete. I haven't rowed 10k before, as a matter of fact, the most I've ever rowed before that was a 5k.

I recorded the whole WOD so I could see what I can improve on. The most noticeable aspect was form.
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