W.O.D.: F T/TT Day 1 Week 8

Saturday, August 18, 2012 • EnduranceF, Stamina

CFE STRENGTH & CONDITIONING WOD:

3+ Hours After Endurance WOD:

As many rounds as possible in 7:00 of:

4 Ring Dips

6 Pull-ups

8 Burpees

Post rounds to comments.


ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 95% of 500m TT pace

Bike (SUN): 15M @ 95% of 15M TT pace

Run (SUN): 5k @ 95% of 5k TT pace

C2 Row (SUN): 10k @ 95% of 10k TT pace

Ruck (SUN): 5M @ 95% of 5M TT pace; use 40# ruck/vest

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF):  OFF

Bike (SAT): 45 minutes @ 85% Effort

Run (SUN): 10k 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.


Win a trip to San Francisco to train for 1 day or have Brian come do a 1 day clinic at your Gym


Guy Petruzzelli, 1st Place Overall, Tri to Finish Duathlon, Holly, MI


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Comments (14)

daniel
on Friday, August 17, 2012 at 08:44 pm
is this intended to be done with a weight vest?
Scott from the Lou
on Friday, August 17, 2012 at 09:52 pm
Like
I like this WOD layout. This is really one to get after. Can't wait.
Brad Williams
on Saturday, August 18, 2012 at 05:11 am
RE: Guy Petruzzelli
Guy, great job on your DU! Holly is only 45-1 HR. from my parents in St. Charles, MI.

How was that race? TritoFinish/DaretoFinish is a new company in MI who are just getting started, plus Sanford & Sun Tri/Du, and Petoskey Epic Tri were the same weekend so that is why you may have seen a small turnout.

If you want any feedback on some race courses in MI e-mail me. I know Kaitlin and Brian have my
e-mails. Again congrats.
Kaitlin
on Saturday, August 18, 2012 at 05:12 am
Daniel--
No weight vest unless indicated in the wod write up
StacyF
on Saturday, August 18, 2012 at 07:48 am
Re: Guy and 10K
Great job!

Finally a break in temperatures and first weekend in about 10 weeks without some sort of race (tri/cycling), so went to run 10K without focusing on time and working on POSE form. In the end, I set a PR (:42:27) with very little effort and barely in zone 4 heart rate.

Eating clean for the week probably helped too.
Brad Williams
on Saturday, August 18, 2012 at 09:05 am
8/18/12 WOD
45 minute Tempo Bike Ride on mix of dirt and paved roads- 14.05 miles. Then I road pretty hard for 1 hour and 15 minutes to get ready for the Ronde Van Stoney Dirt Road race- 23 miles and ended with 37 for 2 hours. Pretty happy with result. Hope to get a solid 10K run in tomorrow.
Joey
on Saturday, August 18, 2012 at 09:17 am
Run 27:01
Then
3+17
ChadA
on Saturday, August 18, 2012 at 01:00 pm
5k run in 24:27
Rubens
on Saturday, August 18, 2012 at 01:07 pm
TT Uphill on Road with MTB Bike
Today in AM

24miles in 1h35m include 15miles(50min) tempo

In PM

S&C
4 Dips No Rings
6 Pullups
8 Burpees
4rounds
Darrell
on Saturday, August 18, 2012 at 01:08 pm
3S Bike
13.38
Brian G
on Saturday, August 18, 2012 at 02:31 pm
3S
3 rounds of WOD, 10 min rest, 59 min 10 k.
Mark P.
on Saturday, August 18, 2012 at 02:54 pm
WOD
S&C As required,
4 rds + 4 ring dips/3 pullups

Had to do strict PUs instead of kipping due to my doorway pullup bar (can still use my rings though).

Tomorrow will be the 5k (or maybe 10k).
Laszlo/150#/5'8"/36y
on Sunday, August 19, 2012 at 10:19 am
4 rounds + 4 bar dips (sub'd for ring dips as I don't have rings). Ran a tempo 20 min before hand, rested 15 minutes before doing WOD.
tony
on Sunday, August 19, 2012 at 05:08 pm
WoD Result
Scaled ring dips to push-ups and did jumping pull-ups (burpees as RX'd) :)

5 Rounds + 1 Push-ups

Closed out with 5x10 Box Jumps on bench and 5x100m striders
Comments are closed for this post.