W.O.D.: F T/TT Day 2 Week 4

Sunday, July 22, 2012 • EnduranceF T/TT, S&C R


Rest Day


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.


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.

Juvie Gonzalez, Top 3 at Hero Rush 5k

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Comments (13)

Brad Williams
on Sunday, July 22, 2012 at 07:24 am
7/22/12 WOD
20 mile Tempo Bike Ride this morning- 55:12 min. Got in 42 miles total after a casual 22. 5K run after 22:34 minutes. Pretty happy with that considering I was coughing up crap every few minutes. My tri jersey looks like I was slimed too. Bronchitis is getting better though. Enjoy the Tour today everyone.
Alan Pamayo
on Sunday, July 22, 2012 at 08:30 am
Endurance Ruck

Endurance Ruck 5k TT; Ruck @46 lbs + 21.5 lb Sandbags in each hand: 55:47

First WOD in a week, so I took it a little easier and did half ... still brutal on the grip and the upper back. I felt very slow.

I climbed my first Colorado 14'er on Thursday. Mt Sneffels, Southwest Ridge (Class 3) ... lots of fun!! Now back to the boring midwest!
Chris Biles
on Sunday, July 22, 2012 at 10:50 am
SS Row
21:20, 21:11
on Sunday, July 22, 2012 at 11:49 am
Todays Wod
10 min DU practice
10 min HSP practice, new PR(4 reps)
Annie 8:50 (50 & 20/40 DU, rest 3xSU)
Deadlift EMOM 5 minm TnG @ 90 kg

Afternoon: 20M Tempo, 55:02
Jake Fisher
on Sunday, July 22, 2012 at 12:56 pm
Daily Results / Alan & Mt Sneffels
Took my athlete out to a grueling singletrack MTB course to run a 10K. Turns out when you roll your ankle severely and the opposing calve decides to flare-up from last week's double unders; you don't make it very far. Plus, the course we were running was extreme ;) And the temperature went from 90 to 101 in the 30 minutes were out there. Nasty.

4K Trail Run = 18:28

Alan, that's an epic 14'er to tackle in CO. Nice job! I have my yearly CO expedition coming soon, I haven't nailed down which 14'ers I'm going to take off my list... Hopefully the 14'er bug has bit you good and you tackle another one soon!
on Sunday, July 22, 2012 at 01:03 pm
on the street with wind and short uphills, 5 km in one direction, rest, 5 km back :-)
1 split: 21:20
2 split: 21:27
Chad Brinkley
on Sunday, July 22, 2012 at 02:18 pm
Bike & Swim WODs
I did the Three Sport Bike and Swim WODS today.

Bike: 20 Mile Tempo Ride in roughly 62 minutes.

Swim: 400 Warm Up (200 Freestyle + 200 Drills), Tabata Swim (8 x 20:10); 200 Cool Down.
on Sunday, July 22, 2012 at 08:20 pm
I did 3Ks to scale this. 18:30 and 18:00 on the runs.
Alan Pamayo
on Sunday, July 22, 2012 at 10:01 pm
Yeah it was lots of fun ... usually I climb up things with snow and ice on them. In fact, that was the first time I have been in Colorado other than winter. Ouray was a little busier than last time I was there!

I am sure I will do more at some point, but it is a long drive from Chicago.

How many of the 14'ers have climbed?
Jake Fisher
on Monday, July 23, 2012 at 07:54 am
I've climbed around 29. I think Sneffels & Pyramid Peak are on my agenda for this year... Pyramid Peak is the hardest climb in Colorado-- I think I'll probably strength a bond w/ a friend or there's the potential our friendship will crumble in the adversity of the climb. LOL!
Alan Pamayo
on Monday, July 23, 2012 at 09:50 am
Well if you climb Sneffels, I would highly recommend the Blue Lakes trailhead if you enjoy hiking and beautiful scenery. The hike up to Blue Lakes Pass is almost 6 miles but the lakes are awesome. We camped on the middle lake and it was well worth it.

Once you get to Blue Lakes Pass (after 6 miles of hiking in) you can see the two parking lots where people drive in, park, and climb Sneffels as quickly as possible.
Jake Fisher
on Monday, July 23, 2012 at 11:29 am
RE: Sneffels
Thanks Alan!

Sounds like a great expedition route for a 3-day hike :)
on Monday, July 23, 2012 at 11:32 am
5k repeats: 24:27, 24:26
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