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

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Perform Strength & Conditioning Recovery after T/TT efforts.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 2 x 400m @ 90% of 500m TT pace; rest 2:00 between each 400m

Bike (SUN): 4 x 5k @ 90% of 10M TT pace; rest 2:00 between each 5k

Run (SUN): 4 x 2M @ 90% of 10k TT pace; rest 2:00 between each 2M

C2 Row (SUN): 3 x 5k @ 90% of 10k TT pace; rest 2:00 between each 5k

Ruck (SUN): 5M @ 10M TT pace with 55# ruck/vest + boots utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 10 x 50m on 1:30, 2-3sec faster than last week

Bike (SUN): 20M Time Trial OR 5 x 1M with 1:00 spin/rest, 2-3 sec faster than last week 

Run (SAT): 5 x 400m with 1:00 rest, 2-3sec faster than last week

Post sport and time(s) 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.


The Charlotte-Mecklenburg Police Academy hosts the CrossFit Endurance Seminar July 21-22, 2012 in Charlotte, NC


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Comments (22)

styria69
on Sunday, July 08, 2012 at 02:27 am
Tempo
Made my tempo run on hillier track, therefor I hadn´t the same split times. But ran the splits with heart rate (appr. 90 % of max.)
15.41 km in 1:18:19, 213 m uphill, 209 m downhill
tony
on Sunday, July 08, 2012 at 05:56 am
2M intervals
Went to the track for 2M intervals @ 90% of 10k TT this AM: 18:52, 18:39, 18:35

A little slower than planned and I nixed the last interval b/c I was starting to feel dehydrated. 80 degrees F w/80% humidity is rough - I was drinking coconut water between each interval, but not keeping up with sweat rate.
Jason Dickenson
on Sunday, July 08, 2012 at 06:14 am
Run/row
Run 4x2m 2:00 rest
15:06,14:52,14:06,14:25

Row 3x5k 2:00 rest
21:59,22:10,21:52
Jörund Rundhovde
on Sunday, July 08, 2012 at 07:45 am
Bike
Had an maximum 10km effort during morning to make a meeting. Therfore the 20mile TT became more modest tempo of 1:18.
Alan Pamayo
on Sunday, July 08, 2012 at 08:42 am
Endurance Ruck
Ruck 5M @60 lbs: 59:26

Mile Splits: 11:45, 12:13, 11:48, 12:12, 11:30

Average: 11:53 MIN/MILE
Chris Biles
on Sunday, July 08, 2012 at 08:57 am
SS Row
22:22, 22:24, 22:21
Kipper
on Sunday, July 08, 2012 at 09:21 am
Endurance
Just getting back into CFE after trying to better my oly lifts. I can perform the strength and conditioning RX'd but the endurance seems to be taking a toll at the moment. Should I be doing all of the miles today for instance? Or is there a better way to build?
Brad Williams
on Sunday, July 08, 2012 at 09:21 am
7/8/12 WOD
Full rest today. Gotta get rehydrated racing in the hot weather yesterday. Mobility after I got home this AM from Kalamazoo.
John Daniel
on Sunday, July 08, 2012 at 11:00 am
Wod
3 x 2M at 10k TT pace. Very hot, missed the fourth one. Also, did 100% pace, need to look more closely next time.

Used a Garmin for the first time. Helpful in maintaining an even pace.
Chad
on Sunday, July 08, 2012 at 11:33 am
Tempo
4x2M @ 8:30 pace (90% of 10k TT)
Hernan
on Sunday, July 08, 2012 at 11:55 am
Two sports
I'm running a marathon on october and after that start training for a tri. In this time moreover running i want to add some bike to my training. Do you think is better choosing a 3S template without doing de swim or choosing a Run SS adding some bike from the 3S? Thank a lot!!
Chad Brinkley
on Sunday, July 08, 2012 at 11:59 am
Swim WOD
I did the three sport Swim WOD this morning: 700 Warm Up (200 Freestyle, 200 Drills, 300 Freestyle), 10x50 on 1:30 (48-49 seconds per interval); 400 Cool Down + Mobility.

I did a S&C WOD during a seminar today. Partner WOD: 2 Minutes to complete as many Box Jumps @24" as possible with only one partner working at a time, For the next four minutes each partner performs max reps in 2 minutes of Toes to Bar and max reps in 2 Minutes of Ground to Overhead @135, For the next four minutes each partner performs max reps in 2 minutes of Toes to Bar and max reps in two minutes of walking lunges with a 45 LB plate overhead, 250 Double Unders with only one partner working at a time. Finish time was 15:45. My partner and I completed 239 Reps prior to reaching the Double Unders.
Dane
on Sunday, July 08, 2012 at 01:16 pm
WOD
5 mile ruck @ 50#. 1:21. Slower than I was hoping.
Dane
on Sunday, July 08, 2012 at 01:26 pm
WOD
Just redid my math. It was 51 minutes.
Kaitlin
on Sunday, July 08, 2012 at 02:25 pm
RE:2M intervals
Tony--
My guess is you probably were in need of some hydration before the wod began. Good choice to nix the last interval based on performance and how you were feeling.
AndersI
on Sunday, July 08, 2012 at 02:27 pm
WOD
3x3,6 km, with 2 min rest
17.03, 17.58, 18.11
Kaitlin
on Sunday, July 08, 2012 at 02:31 pm
RE: Endurance
Kipper-- You should be building the endurance wods in not adding them all back in at once. Progression is key when adding an element to your training. Even when it is something that was in your training before. Choose the number of repeats you complete based on the distance race you are training for and your ability to maintain proper technique over the time or distance.
Kaitlin
on Sunday, July 08, 2012 at 02:37 pm
RE: Two sports
Hernan-- You can follow the 3S wods leaving out the swimming day. You can leave the run days on t/th/sun if that works best with your schedule and plug in the 2 bike wods.on the days prescribed. There are a couple whiteboard Wednesday video about making a schedule. They are linked at the top.
Kipper
on Sunday, July 08, 2012 at 04:21 pm
Endurance
@kaitlin. Thanks for the response. I'm in DC and it was BRUTAL today! 103 degrees.
Richard
on Sunday, July 08, 2012 at 05:03 pm
Back on the wagon
After a tumultuous wedding and return to work, I'm back to CFE. I decided to start slow today and just run 2M. It was about 20 min. Can't wait to see what I'm doing tomorrow.
bso
on Sunday, July 08, 2012 at 05:13 pm
2M Intervals
2x2M intervals; 2 minute rest
1. 4:56/km
2. 5:01/km
tony
on Sunday, July 08, 2012 at 06:11 pm
Thanks Kaitlin
@Kaitlin - you're right about the hydration. I didn't drink anything after getting out of bed and before the run. I'll definitely remember to drink some water next time before I start.
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