W.O.D.: F Tempo / Time Trial Day 1 Week 3

CFE STRENGTH & CONDITIONING WOD:

Four rounds for time of:

10 KB Swings, 2/1.5 pood

10 Box Jumps, 24"/20"

Note: Athlete must step down off the box to begin the next rep. No "rebounding."

Post time to comments.


ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m TT

Bike (SUN): 20M TT

Run (SUN): 8M TT

C2 Row (SUN): 5k TT

Ruck (SUN): 8M with 35# ruck/vest + boots/utes @ minimum of 14:00/mi or faster

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 1000m TT OR 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (OFF): OFF

Run (SAT): 8M Tempo @ 85% of 10k TT Pace OR 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Post sport and times 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.


Rachel Ragona, CrossFit South Bay, 1st Female Overall, The Hermosa 24 Ultramarathon


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Comments (9)

FraP
on Saturday, July 14, 2012 at 02:36 am
S&C: 3:43 with 26kg DB-Swing
Brad Williams
on Saturday, July 14, 2012 at 09:43 am
7/14/12 WOD
48 mile hilly bike this morning. I rode at Kensington Metropark which I haven't been in years and I forgot how tough it was. 2:36 HRs. Should've had 3 bottles instead of 2 and an extra GU would've helped also. Good time today.
Chad Brinkley
on Saturday, July 14, 2012 at 10:22 am
Run WOD
I did the three sport Run WOD this morning. 8 Mile Tempo Run in 1:12:16. The pace felt much faster than it actually was. I guess I am more worn out than I thought I was.

3+ Hours later... Crossfit Total at the local affiliate. 215 Back Squat, 115 Shoulder Press, 295 Deadlift. 625 Total. Missed my PR on Deadlift today. I think I am still sore from doing Deadlifts yesterday.
tony
on Saturday, July 14, 2012 at 11:49 am
WoD result
Made up the DE Back Squats from Friday: 12x2 on the minute @ 165#;

T=5:04 KBs @ 70#, 24" box
JRS
on Saturday, July 14, 2012 at 01:14 pm
S&C
3:53 as rxd
Then
7rds
3 deadlifts, 315lbs
5 HSPUs
9:30
Then worked on misc skills. Suddenly had a "Rocky 4" moment and did inverted hanging situps on a smith machine. Fun day.
bsimon
on Saturday, July 14, 2012 at 02:39 pm
new PR for Oly tri
Today was 'test day' for CFE training. I competed in my 3rd Minneaplis Triathlon at the Olympic distance. I'm 42 now, my prior two events followed LSD training; my prior times were 3:03 & 3:06. Today I got a new PR of 2:58. There's still room for improvement in my run; I'd hoped to be under an hour but came in at 1:02:33.

Thanks CFE team for putting this info out there. I started CFE based on the Competitor Magazine article that I got at this event last year. Definitely going to keep it up - it works.
Brad Williams
on Saturday, July 14, 2012 at 03:54 pm
RE: bsimon PR Oly Tri
Congrats bsimon!! That is a huge improvement. Keep it up!!
J├Ârund Rundhovde
on Sunday, July 15, 2012 at 07:18 am
Well done bsimon, 3s run
Good work bsimon, gratulation to new pr.

Did the lactate shuttle run. Liked the feeling on the last one. Could push it there. Else legs a little to heavy..
Charlie Douthwaite
on Sunday, July 15, 2012 at 06:58 pm
WOD 3:38, got real slow and methodical there at the end
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