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

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m TT

Bike (SUN): 20M TT

Run (SUN): 10M TT

C2 Row (SUN): 8k TT

Ruck (SUN): 5 Mile Tempo @ 90% of last week's pace with 40# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 1000m with 1st 500m @ 1500m TT pace, 2nd 500m @ 5-10 seconds slower than 500m TT pace

Bike (SUN): 60 minute TT

Run (SAT): 8M @ 85% of 8M TT pace

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.


Geoffrey Lynn, Race Across America


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Comments (5)

Brad Williams
on Sunday, April 15, 2012 at 06:07 am
4/15/12 WOD
45 minute recovery spin and strength & conditioning recovery after. Mobility rest of the day, feeling way better today.
Wouter M
on Sunday, April 15, 2012 at 08:42 am
16M TT
Not the fastest TT @ 1.24.06 partually due to weather conditions
Jake Fisher
on Sunday, April 15, 2012 at 11:25 am
Survived & RESTING!
The Storm Surge of the Century blew through Nebraska last night. Tornadoes & hail made last night in Lincoln "interesting" to say the least. My part of town escaped unscathed, thank GOD.

And because of my lack of sleep last night due to sirens sounding for nearly 3 hrs straight from 10pm-1am; today's rest day is going to be delicious & thoroughly enjoyed.

Cooking, lounging, and reading. Perfect.
Chad Brinkley
on Sunday, April 15, 2012 at 02:44 pm
Run & Bike WODS
Brad: Nice work on the half marathon!
Jake: Glad to hear you survived the storms...

Saturday:
Three Sport Run WOD: 8 Mile Tempo Run (Time was 1:02)

S&C WOD at the local Box: 30 Overhead Squats @95, 300 Foot Farmer's Walk with 2 55LB KB, 30 Ball Slams @50, 300 Foot Bear Crawl, 30 Stationary Alternating Lungs with a 95 LB Bar on the back, 30 Calorie Row, 30 RIng Push Ups, Row 300 Meters, 30 Chest to Bar Pull Ups, Run 300 Meters Backwards, 30 Thrusters @95 LB, Run 300 Meters Forwards, 3 15' Rope Ascents. Time was 37:18 RX.

Sunday:
Three Sport Bike WOD: 60 Minute Time Trial (Distance was 20.75 miles).
S&C Recovery + Mobility.
Dominick
on Sunday, April 15, 2012 at 04:52 pm
8K
30:37 on the 8k row TT, friend got 30:07..we spent a good 5 minutes on the ground in our sweat after before doing some sprints..awesome Sunday
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