W.O.D.: F T/TT Day 1 Week 10

Saturday, September 01, 2012 • EnduranceF, T, TT, Tempo, Time Trail

CFE STRENGTH & CONDITIONING WOD:

3+ Hours After Endurance WOD:

For Time

15 - Kettlebell Snatches R-Arm (1.5/1)

15 - Kettlebell Snatches L-Arm (1.5/1)

Run 800m

15 - Kettlebell Snatches R-Arm (1.5/1)

15 - Kettlebell Snatches L-Arm (1.5/1)

Run 8oom

Post time to comments.


ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1200m @ 95% of 1200m TT pace

Bike (SUN): 20M @ 95% of 20M TT pace

Run (SUN): 15k @ 95% of 15k TT pace

C2 Row (SUN): 15k @ 95% of 15k TT pace

Ruck (SUN): 8M @ 95% of 8M 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): 60 minutes @ 85% Effort

Run (SUN): 15k 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.


2012 Pendleton to the Palms Relay Charity Run for US Marine Sgt Milan Franklin


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Comments (14)

Darrell
on Friday, August 31, 2012 at 10:52 pm
S and C WOD
15:39 (went a little over 800 each time)
Kieran
on Saturday, September 01, 2012 at 05:08 am
3S bike
45min tempo (80% power) - 14M

I really needed an easy tempo ride this week. My box killed us. This was pleasant.

Cyclists and 3S athletes, when setting a pace for a tempo ride, do you base it on speed, wattage, or perceived effort?
Brad Williams
on Saturday, September 01, 2012 at 06:55 am
9/1/12 WOD
Tempo bike ride on a hilly dirt course this morning. Read the WOD wrong and did 50 minutes- 15.12 miles. Did a little run after that 2.5 miles in 18:48 min. Run was better than anticipated. I thought I was going slower. Extra work on cadence is really paying off.

Enjoy the college football today everyone. Big win for Michigan State last night!!
Pablo Medina
on Saturday, September 01, 2012 at 08:50 am
Results
12:52. I did 1000m of rowing instead of 800m
Erin
on Saturday, September 01, 2012 at 09:44 am
S and C WOD
16:15, went just over 800M, and also had to do this right after the endurance workout- THAT was fun.
Jonah Lang
on Saturday, September 01, 2012 at 12:30 pm
S&C
800m then DB snatches w/50 lb,
800m then DB snatches w/50 lb
800m run
18:20
Time to taper for 70.3 in 1 week
Chad Brinkley
on Saturday, September 01, 2012 at 01:29 pm
Bike WOD
I did the three sport bike WOD this morning. Probably went harder than I should have. 60 Minute tempo ride. 20.2 miles.

I also did S&C at the local box today.
Strength: KB Swings 7 at 55LB, 7 at 60LB, 9 at 60LB, 9 at 70LB, and 2 sets of 11 at 70LB.

Conditioning: 2 Minutes of Strict Sit Ups, 3 Minutes of Hang Power Cleans @115, 4 Minutes of Burpees. 169 Reps total.
b scoggan
on Saturday, September 01, 2012 at 01:36 pm
S&C WOD = 10:48
Keevin
on Saturday, September 01, 2012 at 02:35 pm
9-1-12 wod
This was a great workout. Much better warm up today, which made me prepared. Time: 14:00.

I did my running on a treadmill. I tend to have trouble with my foot striking when on a treadmill. Seems like I always am heal striking and when I try to adjust everything gets choppy. Any suggestions?
Allan
on Saturday, September 01, 2012 at 03:54 pm
Broken bones
Great ride this morning except for the fact I took a big spill @5 miles into the ride. Finished my ride plus @10 extra miles. Found out later, two dislocated fingers on left hand and avulsion fracture on right pinky. Find out next week if I need surgery
Alan Pamayo
on Saturday, September 01, 2012 at 05:47 pm
S&C WOD
WOD (scaled to 1 Pood and Power Snatches): 10:41
JV Riper
on Saturday, September 01, 2012 at 06:15 pm
Sat S&C WOD
Parameters:
45# KB
800m (+ or - 50m) barefoot running on grass

Time: 8:27
Daniel L
on Sunday, September 02, 2012 at 03:07 am
S&C
Time: 10:29 (850m)
Nice wod. Had à good flow on the snatches.
googlepo
on Monday, September 10, 2012 at 11:40 pm
googlepo3
I do know this was a very interesting post thanks for writing it!
Comments are closed for this post.