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.
3+ Hours BEFORE CFE Strength & Conditioning WOD.
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.
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
on Saturday, May 26, 2012 at 02:50 am
S&CL-sit accumulated 69 sec
Wod in 6.35
Sub 36 push ups for 12 ring push ups
on Saturday, May 26, 2012 at 04:17 am
WODMorning 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
L sit for 2 minutes...took about 2:25 (yeah I read the thing wrong)
WOD rx in 4:52
on Saturday, May 26, 2012 at 06:00 am
3S bike15M - 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.
on Saturday, May 26, 2012 at 06:52 am
5/26/WOD36 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.
on Saturday, May 26, 2012 at 12:18 pm
S&C WODHollow Rocks 2:00
L-Sit on rings for 1:09 of 2:00
WOD as RX'd: 3:43
on Saturday, May 26, 2012 at 03:39 pm
Run WODI 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.
on Sunday, May 27, 2012 at 04:52 am
Much harder than it looked
on Sunday, May 27, 2012 at 02:08 pm
WoD ResultHollow rocks + L-sits scaled pulling knees up using rings (2:00/ea.)
Scaled KB @ 55#; T=7:11
on Monday, May 28, 2012 at 02:45 pm
Wod 3:28 rx