W.O.D.: E Tempo / Time Trial Day 2 Week 8

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): 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.


NYC Endurance


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Comments (14)

Daniel Smith
on Saturday, May 26, 2012 at 09:16 pm
Three CF WOD
So I think I'm gunna limit my WODs to three times a week.....that way I can be able to perform better in my Endurance WODs. How does that sound??
Steve
on Sunday, May 27, 2012 at 01:51 am
S&C
What does S&C stand for?
Kaitlin
on Sunday, May 27, 2012 at 02:30 am
RE:S&C
Strength & Conditioning
Kieran
on Sunday, May 27, 2012 at 07:45 am
scaled run
5M TT - 35:38
Another 25 min on racing flats would have been carnage.
Fat T
on Sunday, May 27, 2012 at 08:02 am
advice
I just committed to my first ultra..a 50 miler in Nov. I ran a marathon 2 years ago in 3.5 hours only training crossfit leading up to it, with a few training runs of 6 miles or so mixed in. Any advice for this jumping up in mileage? If makes any difference I plan on doing a half Tri (800m swim, 13 mile bike, 5k run) in Sept. A marathon in Oct and the Ultra in Nov. Any help would be appreciated
Zac
on Sunday, May 27, 2012 at 09:23 am
1Hr TT
8.54 miles. Hills on the front half.First marathon in 25 Days!!
Brad Williams
on Sunday, May 27, 2012 at 09:32 am
5/27/12 WOD
TT run this AM. Was at 4.1 miles after 30 minutes, then I started to fight my pace and try to push-harder; and end up blowing up. Finished with 7.76 miles. From now on I just need to relax and stay steady and I'll be good. Strength recovery after trip back to Canton from parents.
Alan Pamayo
on Sunday, May 27, 2012 at 11:12 am
Endurance Ruck
Ruck 60 min TT @ 55 lbs: 4.82 miles
Mile Splits: 10:45, 12:02, 12:24, 13:32, 11:14(.82 miles)

Sunny 90 degrees @50% humidity really killed me today. Pants and boots didn't help. This was the first time in months I had to walk parts of it ... starting at about 3.5 miles.

S&C Recovery: Completed
Chad Brinkley
on Sunday, May 27, 2012 at 11:50 am
Bike WOD
Three Sport Bike WOD today: 15 Mile tempo ride. 15 miles in 49:27 followed by mobility.
Zac
on Sunday, May 27, 2012 at 12:11 pm
SS run
60 min TT 8.54 miles. PR! First marathon next month. Feeling a bit anxious. CFE training only. I'm drinking the Kool-aid.
Jake Fisher
on Sunday, May 27, 2012 at 02:29 pm
RE: Daniel Smith / 3 WODS
Yeah, Daniel, sometimes that's what it takes to get the maximum performance possible. Especially if your sport disciplines are suffering -- you should be getting better THERE first and foremost.

I'm glad to see someone taking the initiative to personalize their programming; keep reporting about it and share your results. I'm sure this decision you've made will make you a monster in our sport.

Get it, brother!
Enoch Pitzer
on Sunday, May 27, 2012 at 04:10 pm
Picture
Hey CFE crew I'm looking to upload a phote, how do I do it? Please help, thanks
StacyF
on Sunday, May 27, 2012 at 07:27 pm
Today's WOD
I did a run through of the race course of local Olympic triathlon that's next weekend. It was a nice feeling to discover my 5K moderate pace is my former 5K PR.

Daniel, I had to drop the S&C WODs down to 3xs a week. I keep the strength though. I also move between the 3S and SScycling WODs because I'm in the middle of triathlon/cycling season. You should adapt the template to work on your weakness(es).
Jake Fisher
on Monday, May 28, 2012 at 09:04 am
Enoch // Submissions
Enoch,

Email to info@crossfitendurance.com >> I'd put PHOTO Submission or whatever media you're submitting in the title...

Can't wait to see what you're going to submit. I was going to submit a couple of your FB photos if I didn't see them on here soon :P
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