W.O.D.: E Tempo / Time Trial Day 1 Week 8

CFE STRENGTH & CONDITIONING WOD:

(a) Hollow Rocks 2:00

(b) Max L-Sit Hold (accummulate as much time in L-Sit in 2:00)

(c) Three rounds for time of:

12 Ring Push-ups

12 Goblet Squats, 2/1.5 pood

6 Broad Jumps

Post L-Sit time and time for triplet to comments.


ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 45 minute TT

Bike (SUN): 60 minute TT

Run (SUN): 60 minute TT

C2 Row (SUN): 45 minute TT

Ruck (SUN): 60 minute TT with 45# ruck/vest and boots/utes

Post sport and distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 15M @ 90% of 20M TT Pace

Run (SUN): 60:00 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.


CrossFit Coronado Endurance athletes Sheryl Matney, Michelle Petit and Bill Haffey, after an unsupported Rim-to-Rim-to-Rim Grand Canyon Run, 45 miles 19 hours


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Comments (9)

Wouter m
on Saturday, May 26, 2012 at 02:50 am
S&C
L-sit accumulated 69 sec
Wod in 6.35
Sub 36 push ups for 12 ring push ups
Kyle
on Saturday, May 26, 2012 at 04:17 am
WOD
Morning run for about an hour, fartlek.

Wendler Deadlift Week 2
198, 220, 242 x3 reps (have to work out in kg for next few weeks)

Wendler Shoulder Press Week 2
88, 110, 121 x3 reps

WOD:
L sit for 2 minutes...took about 2:25 (yeah I read the thing wrong)
WOD rx in 4:52
Kieran
on Saturday, May 26, 2012 at 06:00 am
3S bike
15M - 47min
I focused on good posture and a smoother stroke keeping cadence up dropping gears more on hills. It felt like 90% effort but ended up equaling last week's pace.
Love technique improvement.
Brad Williams
on Saturday, May 26, 2012 at 06:52 am
5/26/WOD
36 mile bike ride in a toreentioal downpour this morning. Went a couple firends; one who is training for the 1/2 IM Age Group Worlds in Spain, that the other who is doing a couple 1/2 IM's. 22 mph avg. not including warm-up/cool-down time. Total ride for me was around 1:48 HRS. Always good to ride with friends, especially, ones that are faster.
Alan Pamayo
on Saturday, May 26, 2012 at 12:18 pm
S&C WOD
Hollow Rocks 2:00

L-Sit on rings for 1:09 of 2:00

WOD as RX'd: 3:43
Chad Brinkley
on Saturday, May 26, 2012 at 03:39 pm
Run WOD
I did the three sport Run WOD this morning: 60 minute time trial. Distance was roughly 7.85 miles. Pacing was a little off today as it took me a few miles to warm up.

Later in the morning (3+ hours later) I did S&C WOD at the local box. In honor of memorial day, we did "the Seven" today. I scaled the HSPU, the KB Swings, and the Thrusters, but all else was RX. I don't know my time as the clock malfunctioned. Suffice it to say I think it was in the 50-60 minute range and I was happy just to finish. By the end of the WOD, my hands were so slick I couldn't grip the pull up bar anymore.

7 Rounds for Time of: 7 HSPU (3 Abmats), 7 Thrusters @115, 7 Toes to Bar, 7 Deadlift @245, 7 Burpees, 7 KB Swings @62, 7 Pull Ups.
DRod
on Sunday, May 27, 2012 at 04:52 am
WOD
S&C: 4:50

Much harder than it looked
tony
on Sunday, May 27, 2012 at 02:08 pm
WoD Result
Hollow rocks + L-sits scaled pulling knees up using rings (2:00/ea.)

Scaled KB @ 55#; T=7:11
Trent
on Monday, May 28, 2012 at 02:45 pm
S&C
Lsit 1:50
Wod 3:28 rx
Comments are closed for this post.