W.O.D.: F T/TT Day 2 Week 9

Sunday, August 26, 2012 • EnduranceF, Stamina

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.


ENDURANCE WOD:

Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 45 minute TT

Bike (SUN): 30M TT

Run (SUN): 10M TT

C2 Row (SUN): 60 minute TT

Ruck (SUN): 8M TT with boots/utes; load for ruck/vest is athlete's choice

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 1500m Tempo @ 85% of 1500m TT pace or 8 x 200m on 3:45, hold splits within 3-5 seconds

Bike/Run (SUN): Bike 10M + Run 5k Brick TT

Note: The Bike/Run brick is designed to be one Time Trial with the events performed back-to-back. Athletes should practice transition skills.

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.


Chip Johnston, Head Coach of CrossFit MPS (Milwaukee Public Schools), finishes the Badgerland Striders - Strider Half-Marathon in 1:50:03.


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Comments (13)

Jake Fisher
on Saturday, August 25, 2012 at 08:04 pm
Rock on, Chip!!
Monster! That's super impressive. Keep up the great work! Post what you're doing on here so we can follow along :) Great job, brother!
Darrell
on Saturday, August 25, 2012 at 10:13 pm
Brick WOD
Bike (on Life Time Fitness trainer) - 31:57

Transition: 1:36

Run: 23:59

Total: 57:32

Not bad for 3000 ft, dust and rocks.
Brad Williams
on Sunday, August 26, 2012 at 06:31 am
8/26/12 WOD
Great job Chip, mighty impressive.

Good 10 mile tempo interval run this morning. 1 minute recovery for all the intervals. 2 mile warm-up with skills/cadence work. 1200m- 4:59, 1 mile- 7:18, 5x1 minute hill sprints- .14,.12,.13,.12,.12, 1 mile- 7:53, 1200m- 5:41. The last mile and 1200m had me gased. The rolling hills didn't help either, but I was happy that I could keep my pace until 8 for the mile and 6 for 1200m. With all the intervals my cadence was around 90-92 so that was the best part I got out of this. Did 3 miles easy running to cool-down.
Allan
on Sunday, August 26, 2012 at 09:47 am
Bike
39miles 1:50. Seemed really hard today for what ever reason. Almost 20 minutes off pr....
Pauline Hazan
on Sunday, August 26, 2012 at 11:15 am
Go CHIP!!
Keep influencing the students, faculty and staff of MPS in a positive way!!
Kieran
on Sunday, August 26, 2012 at 11:54 am
brick
10.3M bike - 30:55, transition - 1:17, 5k run - 23:41

Does anyone have drill suggestions to cure duck-footed running? When I get tired, my right foot keeps angling out.
J├Ârund Rundhovde
on Sunday, August 26, 2012 at 01:01 pm
Olympic triathlon Stockholm
Have not got official times yet. But it should be around 2h26min. A little different course, but faster time by about 4min.
Chad Brinkley
on Sunday, August 26, 2012 at 02:35 pm
Catching Up
8/24/2012: Swim WOD - 1500 Meter Tempo. Time was 34:59; S&C WOD: 3 x 400 Meter Run + 10 Burpees on 5:00 (Times were 1:52, 1:50, 1:52) followed immediately by 15 minutes to establish a 1 RPM for the following complex - Snatch Grip Deadlift, Snatch, Overhead Squat (65, 75, 85, 95, 105, 115, 120, 125, 130 PR, 135 Fail). PR for both the snatch and overhead squat!

8/25/2012: Bike WOD - I wanted to do a longer ride on the Ozark Mountain Highroad to prepare for the upcoming 70.3 race in Branson. 35 Mile Tempo Ride. Time was 120 minutes (essentially two hours of hill work); S&C - "Crossfit Disco" - 70 Double Unders, 50 KB Snatch @45, 50 Box Jumps @ 24", 40 Wallball Burpees (20 LB to 10'), 30 Chest to Bar Pull Ups, 20 Clean & Jerk @115, 10 Clapping Push Ups (24:10).

8/26/2012: Run WOD - 5K Tempo Run. Time was 22:20.; S&C WOD - "Gymanstics Gone Bad" Partner WOD - RUn 800 Meters with your partner, When both partners return, Athlete 1 performs 10 Rope Climbs & Athlete 2 performs 50 Ring Dips, When both partners are finished they run 800 Meters together, When both partners return, Athlete 2 performs 10 Rope Climbs & Athlete 1 performs 50 Ring Dips, When both partners are finished they run 800 Meters together, When both partners return, Athlete 1 performs 50 Paralette Push Ups & Athlete 2 performs 50 Pull Ups, When both partners are finished they run 800 Meters together, When both partners return, Athlete 2 performs 50 Paralette Push Ups & Athlete 1 performs 50 Pull Ups. Total time was 29:03 RX.
Rhett
on Sunday, August 26, 2012 at 02:55 pm
WOD
Didnt have time for the 10 miler....

So did the 2Mx3, 5 min rest I missed a few weeks back.

(Pushing the 4.5yr old in the stroller)
1. 15:53 (changed rest point)
2. 20:15
3. 20:44
Kaitlin
on Sunday, August 26, 2012 at 03:57 pm
RE: Brick
Kieran-- Go to the Mobiity Wod. You need to correct why your feet are turning out. Probably an ankle mobility issue or something higher higher up stream.
Gif4D
on Sunday, August 26, 2012 at 08:32 pm
Brick WOD
Bike/ Run (sun) 10 miles + 5k
Bike: 21:42, transition 1:02, Run 23:34
46:18
J Gorline
on Monday, August 27, 2012 at 03:30 am
Brick
Attempted Brick. But GPS was tripping.

Total Time was 50:47
Total Distance 13.47 mi.
Rubens
on Monday, August 27, 2012 at 02:57 pm
MTB 60km
Well I cant do a TT, but a trip for a mixed terrain with some climbs 22% 63km in 3h20m..a max speed I can suport for that distance...
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