W.O.D.: F T/TT Day 2 Week 7

Sunday, August 12, 2012 • EnduranceStamina, Recovery

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

Follow with S&C Recovery.

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.


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.


Amy Crawford, CrossFit Blacksburg Endurance


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Comments (11)

Brad Williams
on Sunday, August 12, 2012 at 06:18 am
8/13/12 WOD
Did the 3 Sports Bike WOD today on the trainer while watching the Men's Olympic Marathon. Surprisingly I still felt pretty fresh after racing yesterday.

2x6min./90 rec. and 3x9min./90 rec. These threshold WOD's are always tough.

Ronde Van Stoney 40 mile off- raod class and MCVi 10k next on the docket for September and maybe another race if I can find one.
Chad A
on Sunday, August 12, 2012 at 11:27 am
5k race this morning (actually 3.5 miles; organizers mismeasured). 7:48 avgerage pace. Much improved over last month's 8:20 pace.
Chris Biles
on Sunday, August 12, 2012 at 11:40 am
SS Run
22:18

35s slower than my best time ever ~6 years ago.
Darrell
on Sunday, August 12, 2012 at 02:03 pm
10k Row
10K row in PR time: 40:48.3 at 2:02.5 per 500 m.

Also PRed my 5k at 20:14 leading me to believe I can hit my goal of 20 minutes.

Further, went my furthest in 30 minutes: 7366 m.

Good row.
Chad Brinkley
on Sunday, August 12, 2012 at 02:33 pm
Swim WOD
I did the three sport Swim WOD this morning: 400 Warm Up (200 Freestyle, 200 Drills); 1500 Meter Time Trial in 30:33; 100 Cool Down (Breast Stroke) + Mobility.

I did a Team WOD at the local Box this afternoon:
3 Person Team, Athletes can not move to the next exercise until their team mate has completed that exercise (congo line style progression):
15 Reps of this complex: Deadlift, Any Clean, Any Jerk, Back Squat (115 LB)
Run 800 Meters
30 Pull Ups
9 Reps of this complex: Deadlift, Any Clean, Any Jerk, Back Squat (115 LB)
Run 600 Meters
20 Pull Ups
6 Reps of this complex: Deadlift, Any Clean, Any Jerk, Back Squat (115 LB)
Run 400 Meters
10 Pull Ups

Time for the Team was 26:25 RX.
Grant
on Sunday, August 12, 2012 at 02:40 pm
Ruckin
45min TT
60lbs load
4.5miles
Jim
on Sunday, August 12, 2012 at 04:12 pm
SS Run
24:20, average cadence 90.

Splits: 7:11, 8:07, 8:20, :42.

I've got some work to do, but a good mark on the wall.
Chris H
on Sunday, August 12, 2012 at 05:10 pm
5k run
19:40 first 5k under 21 felt great even with the 1+ uphill start.
Rhett
on Sunday, August 12, 2012 at 09:34 pm
5k
Legs were encased in lead this morning....

29:46
Sam (The Elder)
on Monday, August 13, 2012 at 01:59 pm
3S Run
1. 17:22 (8:16/mi)
2. 18:37 (8:51/mi)
J├Ârund Rundhovde
on Tuesday, August 14, 2012 at 04:53 am
Swim TT
Ca 1500m, 27min.
Measured on google map. Open, still water swim with wetsuit.
Comments are closed for this post.