W.O.D.: F T/TT Day 1 Week 4

Saturday, July 21, 2012 • Endurance • F T/TT

CFE STRENGTH & CONDITIONING WOD:

For time:

100 Double Unders

50 Burpees

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): 3 x 500m, rest 1:00 between each, hold splits within 5-7 seconds

Bike (SUN): 30 minutes @ 85% effort level

Run (SUN): 2 x 5k, rest 5:00 between, hold splits within 5-10 seconds

C2 Row (SUN): 2 x 5k, rest 5:00 between, hold splits within 5-10 seconds

Ruck (SUN): 10k TT with 40# + boots/utes + carry 20-30# sandbags/jugs/weights in each hand

Post sport and times/distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): Tabata 8 x 20:10, use pool or open water

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

Run (SUN): 8M TT

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.

Enoch Pitzer, Leadville


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Comments (17)

Grant
on Friday, July 20, 2012 at 07:09 pm
Ruck sunday
so thats 80-90lbs total weight for the 10k?
Jake Fisher
on Friday, July 20, 2012 at 10:01 pm
Enoch! Yeeeaaahhh!!!
Dude, LEGIT!
Caleb
on Saturday, July 21, 2012 at 04:40 am
Endurance Wod question
Is the endurance work only done in the day that is (sun)? For example; today is Saturday so I would only do the strength and conditoning, and recovery work? Then do the endurance tomorrow along with tomorrow's WOD.

Thanks
Oscar
on Saturday, July 21, 2012 at 05:10 am
Todays Endurance
Didn't manage to go to the gym to to the Crossfit Wod today. Did a short Run this morning. Skill progression w.5
4 x 90 s @ 101
1 x 6 min @92, felt good.

Did the 3S LI (6 x 600m)together with the wife, running med a kid carrier.
Split times: 2.10, 2.14, 2.19, 2.28, 2.21, 2.19
Kaitlin
on Saturday, July 21, 2012 at 07:06 am
RE:Endurance Wod question
Caleb-- For single sport athletes yes the Endurance wod is Sun.
Brad Williams
on Saturday, July 21, 2012 at 08:12 am
7/21/12 WOD
Felt a lot better this morning with the new meds I recieved yesterday. Did the Front Squat WOD from the CF Mainsite since I've been haven't gotten any strength work in this week. Front Squat- 6 sets/2 reps- 140,155,160,160,175,180lbs. Tabata Swim an hour after- 190yds./174 meters. Did some tempo swiming before/cool-down after. Tempo bike and run tomorrow. Hope to feel lots better for this.
Oscar
on Saturday, July 21, 2012 at 08:57 am
Todays Endurance
Didn't manage to go to the gym to to the Crossfit Wod today. Did a short Run this morning. Skill progression w.5
4 x 90 s @ 101
1 x 6 min @92, felt good.

Did the 3S LI (6 x 600m)together with the wife, running med a kid carrier.
Split times: 2.10, 2.14, 2.19, 2.28, 2.21, 2.19
zman
on Saturday, July 21, 2012 at 09:41 am
s&c
S&C as RXd
5:05
jmac
on Saturday, July 21, 2012 at 10:02 am
RE: ruck
You got it, Grant. Load the ruck w/ 40# then grab a couple odd objects or something that is around 20# in each hand.
Oscar
on Saturday, July 21, 2012 at 10:39 am
Todays Endurance
Didn't manage to go to the gym to to the Crossfit Wod today. Did a short Run this morning. Skill progression w.5
4 x 90 s @ 101
1 x 6 min @92, felt good.

Did the 3S LI (6 x 600m)together with the wife, running med a kid carrier.
Split times: 2.10, 2.14, 2.19, 2.28, 2.21, 2.19
Jake Fisher
on Saturday, July 21, 2012 at 11:06 am
Daily Results
Huge PR for the athlete that I'm developing... I've been programming/coaching him for about 2.5 wks now; today he took nearly 3:00 off his Kelly time = 21:31 Rx'd -- his POSE is becoming solid and less of a thought process for him. This is awesome!

Thanks DK, BMacK, and jmac for everything you've taught me. Coaching Josh using our methods has been amazing to watch as positive results and PR's keep rolling in :D

TODAY'S RESULTS (for me)

Did yesterday's WOD only:
3 Rouunds, each for time, w/ 2' RI
800m Run
21 Russian KBS @ 2pd
12 HSPU
= 14:09 TOTAL Rx'd
>> 4:27, 4:40, 5:02, hammies/groin tore-up; 1st two 800s < 3:00 ... Last 800, notsomuch ;) Unbroken KBS, HSPU strict--last two sets HSPU unbroken using 2 ab mats for depth.
Conor
on Saturday, July 21, 2012 at 02:13 pm
8m TT
Did the 8M TT this morning and completed in 1.04, good improvement on last week which took me 1.10, so happy out.
Enoch Pitzer
on Saturday, July 21, 2012 at 03:01 pm
@ Jake
Thanks Jake.. I just finished another 50 mile mtb race a couple hours ago in Park City. Love me some CFE and CF.
Chad Brinkley
on Saturday, July 21, 2012 at 04:35 pm
Run WOD
Nice work Enoch!

I did the three sport run WOD this morning: 8 Mile Time Trial in 1:02:56. I know I have run 8 Miles faster in the past, but usually in cooler weather and with more rest. Today felt like a TT effort.

3+ Hours later we had a coaches meeting and WOD at the local gym. Team WOD: 20 Minutes to complete the following... As a team, get as far through the following rep scheme as possible: 1 Deadlift @275, 1 Clean & Jerk @185, 1 Burpee, 1 Sandbag step up onto a 24" Box, 2 reps of each movement, 3 reps of each movement, etc. Only one team member can work on the progression at a time. Each team member takes turns working for 1 minute at a time. All the other team members perform a 7 Calorie row on 1:00 while they are waiting for their turns. As a team, we completed 10 full rounds + 33 Reps. I was the only one who had to scale. I did the Clean & Jerk at 135. All else was RX.
Beau
on Saturday, July 21, 2012 at 04:43 pm
Rx question
I have been doing Crossfit for about 2 years. What does rx mean? Even if I am doing the prescribed weight and movements aren't modified I don't get an rx at my box. I'm ashamed/embarrassed to ask why. I'm under the impression that if every movement no matter how long the WOD or tired I am if my form goes I don't rx. For example, I was doing a WOD with push jerks and my arms weren't fully locking out at the too after about 35 or so and I struggled to finish. So no rx. Another WOD had ring dips and the same coach was on me about full depth and fully extending at the top so I did each ring dip to perfection except for the last 2 i resorted to using a band and again no rx. I did Fran recently, prescribed weight with butterfly pullups 5:27 and the same coach told me some of my thrusters were not perfect and the bar would come away from my face a little. Again no rx. So how do I get rx? Is this coach being super picky?
I have decided to make every movement perfect no matter how slow my time is because I want to rx. Is this the right attitude to have? Thanks.
Kaitlin
on Saturday, July 21, 2012 at 05:03 pm
RE:Rx question
It sounds like the coach is holding you to the standard of correct form/technique on all reps to receive the rx.This is a good thing because you are aware of what you need to improve and where.
Be happy that someone is observing your technique/mechanics and helping you to improve. This is more important than it being rx.
Brett Dean
on Sunday, July 22, 2012 at 07:39 pm
S&C
Rx - 4:50
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