W.O.D.: F T/TT Day 1 Week 5

Saturday, July 28, 2012 • EnduranceF T/TT, S&C R


Skill work:

L-Sit holds 5:00

Handstand holds, 5:00

Muscle-up progressions, 5:00

Double under practice, 5:00


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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 20 minute TT

Bike (SUN): 90 minute TT

Run (SUN): 60 minute TT

C2 Row (SUN): 60 minute TT

Ruck (SUN): 90 minute TT with 45# ruck/vest

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 1000m @ 95% of 1000m TT pace or 6 x 200m TT with 2:00 rest between

Bike (SUN): 90 minute TT or 4 x 5k with 2:00 spin/rest between

Run (OFF): OFF

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.

CrossFit Conway hosts the CrossFit Endurance Seminar August 11-12

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Comments (8)

Brad Williams
on Saturday, July 28, 2012 at 05:51 am
7/28/12 WOD
Full rest today. Did some run drills and mobility work this morning to loosen up. This is gonna lead to a good triathlon tomorrow. Enjoy the Olympics everyone!!
on Saturday, July 28, 2012 at 09:27 am
Bike no TT today soo windy
Today are so much wind to make a TT, a search a Hilly terrain a some shorts steps climbs..a do 60min at 75% and las 30min 85%..some hills climbing at 100% effort...in the afternoon WOD
Alan Pamayo
on Saturday, July 28, 2012 at 01:42 pm
Skill Work
Completed ...

L-Sit on rings really challenges me

Handstand holds ... got 1:45 first time up

MU's ... just worked MU's (got my first one a couple weeks ago) ... total of 10 today (4 times up on the rings I strung 2 MU's and came really close to 3 each time!!!)
on Saturday, July 28, 2012 at 01:46 pm
Did the SS Row since I don't have a pool: 59:59 (the rower doesn't allow for a 60 minute row, go figure) - 14,235 m.

Set PRs for 5k row (20:55, largely due to decreasing damper to 116), 30 minutes row (7135m), 10k row (40:06) and total row. Overall, great workout.
Chad Brinkley
on Saturday, July 28, 2012 at 01:54 pm
Olympic Triathlon
I did an olympic distance race today.

1500 Meter Swim: 36:42
T1: 1:49
25 Mile Bike: 1:16:49
T2: 0:53
6.2 Mile Run: 48:49
Total Time: 2:45:04 (including one bathroom break)

Not a PR, but I was generally happy with my performance given the conditions.
Brad Williams
on Saturday, July 28, 2012 at 03:51 pm
Re: Chad B's Olympic Tir Result
Nice goin' Chad!! I had you use the bathroom in T2 before the run in a 1/2 Ironman before so I feel ya there. Still you did great!
on Sunday, July 29, 2012 at 03:58 pm
Skill work
5:00 - L-Sits on parallettes;
5:00 - Walking up wall to handstand hold facing the wall;
5:00 - Alternating parallette push-ups and supine ring rows;
5:00 - Double Under practice
Jake Fisher
on Monday, July 30, 2012 at 10:41 am
Daily Results

Skill Work - Gymnastics
>> Took approximately 45 minutes to accumulate 5:00 of each skill after some serious mobility work prior to starting.

L-Sit holds, 5:00 accumulated
>> Mixed; on rings & on parallel bars

Handstand holds, 5:00 accumulated
>> kick-up to handstand against wall, practice pulled legs away from wall and holding unsupported handstands; also did kick-up-to-handstand work away from the wall, as well as pike to handstand and tuck to handstand.

Muscle-up progressions, 5:00
>> 10 MU's in 5:00, 1 every 30s

Double under practice, 5:00
>> 300 Dubs; discovered that I cut my rope too short. DARN IT!
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