W.O.D.: E Tempo / Time Trial Day 2 Week 4

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 10M TT

Run (SUN): 5k TT

C2 Row (SUN): 5k TT

Ruck (SUN): 7 Miles @ 85% of 7M TT pace with 45# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN followed by Bike TT): 500m TT

Bike (SUN immediately following Swim TT): 10M TT

Run (SAT): 5M @ 90% of 5M TT pace

Note: For the "brick," attempt to make the transition from the swim to bike as sport-specific as possible (even if you can't jump right onto the bike, still practice your transition as best as possible)

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 Endurance Springfield June 2-3


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Comments (11)

styria69
on Sunday, April 29, 2012 at 06:08 am
5k tempo
made in 19:21
Jim B
on Sunday, April 29, 2012 at 06:29 am
Brick 500m 10M bike
Swim 9:33
Spin in Gym on bike 20:55 held about 185 Watts

Total 35:25
Brad Williams
on Sunday, April 29, 2012 at 06:52 am
4/19/12 WOD
Only did the bike TT on the cyclocross bike this cold morning (29 when I started here in MI). 36:59 minutes. Pretty happy with that being the 'cross bike. Mobility rest of the day. I hope my new Tri-Bike will be ready this week.
Alan Pamayo
on Sunday, April 29, 2012 at 08:15 am
Endurance Ruck
Ruck 7M @ 50 lbs: 1:20:16

Mile Splits: 10:37, 11:12, 11:38, 11:24, 11:59, 11:55, 11:29

Avg: 11:28 Min/Mile

S&C Recovery: Completed
Chad Brinkley
on Sunday, April 29, 2012 at 12:05 pm
Brick WOD
I did the three sport brick WOD this morning. I added a one mile run to the end to get a full race simulation experience before next week - first race of the season will be TRIZOU sprint triathlon next Sunday.

Swim 500: 8:42
T1: 2:11
Bike 10 Miles: 27:50
T2: 0:27
Run 1 Mile: 6:38

Followed up with S&C Recovery.
Charlie Douthwaite
on Sunday, April 29, 2012 at 12:19 pm
Brick WOD
Swim felt good, could have gone a little bit faster(but thats the idea right?) 9:40. The bike felt great for the first 10 minutes at 300 watts, kicked it up to 350 for 5 min then 400 for last 5 miles. Legs were wrecked. Glad there wasnt a run after this one!

Also transitions in the gym locker room can be a bit tricky
Zac
on Sunday, April 29, 2012 at 04:19 pm
5K PR 20:23 plus shoe tie ;)
Charlie Douthwaite
on Sunday, April 29, 2012 at 06:30 pm
Brick WOD
Swim felt good, could have gone a little bit faster(but thats the idea right?) 9:40. The bike felt great for the first 10 minutes at 300 watts, kicked it up to 350 for 5 min then 400 for last 5 miles. Legs were wrecked. Glad there wasnt a run after this one!

Also transitions in the gym locker room can be a bit tricky
Jeremy G
on Sunday, April 29, 2012 at 11:10 pm
5K TT
24:27 not a PR but still a good time for me. I could have pushed harder. That's the marathoner in me holding back.
Amelia
on Monday, April 30, 2012 at 01:23 pm
3S Run
Swapped with last weekend since I had 5K last week (20:45) 10 miler in 1:15 - slower than the last one a few weeks back - felt great thru 5 then ran out of gas...need better on-the-run nutrition.
Delfin Neves
on Tuesday, May 01, 2012 at 06:08 pm
Ruck
40 minutes out & back along the beach. 1.87 miles. Bataan here I come.
Comments are closed for this post.