W.O.D.: F T/TT Day 1 Week 6

Saturday, August 04, 2012 • EnduranceF T/TT

CFE STRENGTH & CONDITIONING WOD:

Five rounds of:

Dead Hang Pull-ups, max reps (set ends when athlete comes off the bar)

100 ft Backwards Sled Drag, 90/45 pounds

Post pull-ups/round to comments.


ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 95% of 1000m TT pace

Bike (SUN): 10M @ 95% of 10M TT pace

Run (SUN): 3 x 2M, rest 5:00 b/w reps, hold splits within 5-10 seconds

C2 Row (SUN): 5k @ 90% of 5k TT pace

Ruck (SUN): 3 x 2M with 30# ruck/vest, rest 5:00 b/w reps, hold splits within 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (SAT): 30 minutes @ 90% effort

Run (SUN): 60 minute TT

Post sport and times/distances 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.



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Comments (13)

Brad Williams
on Saturday, August 04, 2012 at 07:17 am
8/4/12 WOD
30 Minute Tempo Bike 10.05 miles. May have been faster if I didn't have to slow down on roads leading to Metro Park. Ended up with about 35 miles. 4 mile run after, 33:34 minutes. Mix of tempo and hill sprints. Pretty happy with effort today. May have to go to treadmill for run tomorrow if we get some storms. Enjoy the day everyone.
Reid
on Saturday, August 04, 2012 at 08:43 am
Beach to Beacon 10k
Sort of an odd point to start posting, but just wanted to share my 10k time from this morning: 42:51. Very happy considering my previous 46:12, training LSD.

First 5k was around 22:30, meaning second 5k was under 20:21. CFE really helped me explore the pain cave and shave off minutes in that second 5k. Thanks guys. Good luck with races this summer.
Jake Fisher
on Saturday, August 04, 2012 at 09:46 am
Daily Results
Yesterday's WOD:

3 RFT of:
7 Power Cleans, 135#
21 KBS, 1.5p
28 Dubs
= 8:23 Rx'd
>> All rows of KBS were broken-up 14/7; power cleans were 5 unbroken touch-n-goes, then 2 singles/dropped.

Felt pretty amazing. I'm hoping to get my athlete out tomorrow to join me on a little neighborhood 10K -- hopefully my double under "spot" on my calf will stop screaming at some point before then.
Rubens
on Saturday, August 04, 2012 at 11:06 am
TT
Today so windy an this is my CFE WOD

3km easy ride
4x(4km On +85%HRM/ 1km Off -70%HRM)
3km easy ride go home...
Dangerous Brian
on Saturday, August 04, 2012 at 11:52 am
Congrats
Hey Reid, good work on your PR! keep it up
Alan Pamayo
on Saturday, August 04, 2012 at 12:15 pm
S&C WOD
WOD RX'd: 10:04
Dead Hang Pull Ups: 15,6,5,5,5
tony
on Saturday, August 04, 2012 at 02:40 pm
WoD result
Scaled dead hang pull-ups to supine ring rows holding body in plank position; 90# 100 ft. sled drag was an out & back in my yard with the return trip on an uphill adding extra resistance

Rounds: 10, 7, 6, 5, 5 (T=9:17)
Grant
on Saturday, August 04, 2012 at 04:21 pm
Sat WOD (RUCK)
WOD took 12 min and change
25, 13, 15, 12, 10
Chad Brinkley
on Saturday, August 04, 2012 at 04:22 pm
Hard Day
I did a 45 mile bike ride this morning to do a nutrition test with three fuel. Temperature was in the mid 80s and humid. Course was a combination of city and country roads with a few significant hills. 4 scoops of three fuel in a 24 OZ Water Bottle. The mix was pretty thick but seemed to survive the heat well. I felt full and had no GI distress issues. I only got through about a third of the bottle. By the end of the ride I was actually craving sports drinks. Time was almost exactly 2 hours and 30 minutes (17.5 MPH)... pretty much dead on my 70.3 race pace.

Followed up by doing a scaled version of 31 Heroes at the local box today. I used the bar and box that my partner wanted to use. 31 Minute AMRAP. One partner performs sets of 8 Thrusters (Scaled to 95 LB), 6 15' Rope Climbs (RX), 11 Box Jumps (Scaled to 24") while the other partner runs with 45 LB (RX). Partners trade out when one completes the run. We completed 7 Rounds, 8 Thrusters, and 5 Rope Climbs. LOTS of mobility work and post-WOD hydration afterwards.
Chris H
on Saturday, August 04, 2012 at 07:33 pm
S&C wod
20,11, 12, 9, 10

Scaled up to 130# for sled pulls, man did I feel the burn.
Darrell
on Saturday, August 04, 2012 at 09:51 pm
3S Bike
9.02 miles, 30 minutes
Brett Dean
on Sunday, August 05, 2012 at 12:28 pm
S&C Wod
11-11-9-9-7
Dead hang pull-up, no kipping
Chad
on Sunday, August 05, 2012 at 02:44 pm
9:31 (PU-->9,5,6,5,5)
Loved this WOD since I have one kid that weighs ~ 60# and one that weighs ~ 30#. Put 'em on their sled and you've gotta a fun time (for them!) and an instant cheering section. :) they were sad when I finished the final round.
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