W.O.D.: F T/TT Day 1 Week 7

Saturday, August 11, 2012 • EnduranceStamina


Five rounds for quality:

Broad jump, max distance

L-Sit, max hold

Rest as needed between rounds. This is not a timed workout.


3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 15M TT

Run (SUN): 5k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 45 minute TT with boots/utes, weight is athlete's choice

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN):  1500m TT or 8 x 200m on 3:45, hold splits within 3-5 seconds 

Bike (OFF): OFF

Run (SAT): 2 x 2M, rest 5:00, hold splits within 7-10 second or 3 x 1M, rest 2:00, hold splits within 3-5 seconds

Post sport and times/distances 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.

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Comments (7)

Jake Fisher
on Saturday, August 11, 2012 at 09:09 am
Actually I LOVE Burpees!
After you've done 1,000 for time, you don't really mind having 50 thrown into a workout ;)

Today I gave my athlete a little competition and did "Linda" with him...

Linda Rx'd = 21:35 (+2:20 PR!)
DL 235# - BP 155# - Power Clean 115# - could've been faster if I wouldn't have gotten pinned under bar on 8-set of BP; then sprained R abs throwing barbell off me... Lost about 3 mins rolling around on ground in pain from what feels like a sprained intercostal...

REST DAY begins (and tomorrow!)
on Saturday, August 11, 2012 at 09:35 am
How can i sub the glute ham machine for doing the S&C Recovery?
Brad Williams
on Saturday, August 11, 2012 at 11:47 am
Sanford & Sun Sprint Triathlon Result
Considering how bad I've raced this year due to asthma, bronchitis, and low confidence I was estatic with my results today.

Rain, 15-20 mph wind, and 60 degree temp. in Sanford, MI made for a cold wait. Water temp was 65-66 degree. 10:24 500m, out of water in little under 10. 34 min bike with a brutal headwind, and 23:10 5K on a mixed road and dirt trail course.

We've had a bout 6 inches of rain the past 24 hours so the dirt/grass part was sticky. Still good enough for 2nd out of 12 in 30-34 age group and 29 out of 230 overall. This was a great confidence re-builder for next year.
Chad Brinkley
on Saturday, August 11, 2012 at 02:07 pm
Tiger Tri Sprint Triathlon
I did the Tiger Tri sprint triathlon this morning.
300 yard swim (4:47), 12 Mile Bike (36:58), 3.1 Mile Run (20:41). Total time: 1:05:22.

A little slower than last year, but not by much.

POSSIBLE SUB FOR GHD SIT UPS: Lay with your back on the floor. Raise your legs up into the air and kip up to a standing position. Sometimes called Ninja Roll Ups or Inverse Burpees. They work pretty much the same muscles as GHD Sit Ups and require nothing other than the floor.
on Saturday, August 11, 2012 at 02:19 pm
Herman: Subs
Stability Ball?
Dangerous Brian
on Saturday, August 11, 2012 at 03:21 pm
i <3 Burpees
God bless Burpees and God bless America. @Chad Brinkley, feel like dropping a youtube video for the visual learners? thanks!
on Saturday, August 11, 2012 at 06:26 pm
5k PR
Ran 5000m for time in the Lynchburg 5k - 23:10 (New PR by 1:13)
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