W.O.D.: G T/TT Day 1 Week 1

Saturday, September 08, 2012 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

15 Mins of:

Handstand Walk (For Distance)

If you can't walk on your hands spend a total of 15 minutes in a static hold. Clock stops when you come down.


ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m Time Trial

Bike (SUN): 10M Tempo @ 90%

Run (SUN): 5k TT

Row (SUN): 5k TT

Ruck (SUN): 5k TT @ 35# Ruck/Boots/Utes

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): Off

Bike (SAT or Long Interval): 2 – 6 x 2M w/ 2 min spin/rest between or 10M @ 90%

Run (Sun or Long Interval): 5 x 800m w/ 3 min rest or 5k 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.


Crossfit Endurance: To Hell And Back, Just Faster


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Comments (13)

R
on Saturday, September 08, 2012 at 05:01 am
Running/rowin
Hi
I have a question. I can't run right now, so I'm rowing. Is there any way to translate rowing times to something close enough of running? For example my goal is 10k in 43 minutes, what time on the C2 rower would be of similar effort/wattage outpot?
Per
on Saturday, September 08, 2012 at 05:35 am
WOD
S&C: 15 min handstand (it took appr 47 minutes...)
Kaitlin
on Saturday, September 08, 2012 at 07:05 am
RE:Running/rowing
R-- do the posted rowing wods. There is alot of transfer and it will improve your running. Rowing will light up weaknesses you didn't know you had. The important factor is having good technique when rowing. Rowing when done correctly will give a solid blast of cardio work, works the midline, lower back, and develops flexibility in the hamstrings and calves.
If rowing is new for you build into it just as you would with anything else. Start with the getting started wods in the Endurance FAQ.
Scott Harres
on Saturday, September 08, 2012 at 08:54 am
quick WOD
Had to squeeze in a quick one before a wedding (beautiful day for one BTW here in STL).

I did Fran for the first time in a long while for shits. I went 75# (10# heavier than I've ever done it).

Finished in 5:53 A 3 MINUTE PR

Crazy the forearm and bicep pump you get from Fran. It's painful!
Brian Plunkett
on Saturday, September 08, 2012 at 09:25 am
WOD
S&C: 15min Static Handstand (avg 40sec hold time)

E:

10M Bike 32:40

S&C Recovery:

3x15 Bench (135#)
3x15 Pullups
3x15 KB Swings (40#)
3x15 GHD Situps
3x15 GHD Hip Ext

After squats yesterday, today's bike and GHD my midsection is really feeling it. Looking forward to a little rest tomorrow.
ej
on Saturday, September 08, 2012 at 09:37 am
swimming
been away from cfe for a while-umm, maybe over a year. injuries. long story. anyway- how many single sport swimmers are there here? and do you do long open water stuff, masters meets or what is your purpose? just curious. glad to be back.
Brad Williams
on Saturday, September 08, 2012 at 09:57 am
MCVi 10K Result
46:27 min. for the MCVi 10K this AM. Which is a 51 sec. PR from previous TT training runs. This was also good enough for 1st outta 7 in 30-34 age group and 5th overall (don't know how many, will post later). I would've been faster, but coming in traffic from the 5K walkers and "joggers" held me up because it was along a running path with no room to pass. I know lost a 1+ min. Except for that happy with performance.

Cadence work has paid off. Gonna do week 5 again this week because i only got it in once. I felt cadence slowing down around 4.5 miles, just need a little more work with it. Really getting use to asthma and finally getting back to normal after bronchitis most of summer.

Did the S&C recovery a little bit after race. Will hit Fri's S&C WOD and today's bike WOD tomorrow.
Sparty on!!
Allan
on Saturday, September 08, 2012 at 10:16 am
WOD
Can't do a handstand with broken fingers. I tried but body said no way. 15 min plank instead. 40 minutes on the bike trainer at high resistance, probably @13 miles... Feel pretty good. Glad fingers are starting to heal...
Erin
on Saturday, September 08, 2012 at 04:14 pm
WOD
Have total fear of handstands, and have never managed to do one. DID, however, overcome that fear enough to do headstands. Worked on those for a long while (Didn't watch the clock, was up and down a lot), and then did some other skill work I haven't been able to get to this week.

I rowed 5k TT, 22:49. Not bad, but I could really feel it after this week of doing some heavy lifting (with PR's!!).
Alan Pamayo
on Saturday, September 08, 2012 at 04:46 pm
S&C WOD
15 Min Handstand Walk: 16m

I am not very good at the balance yet. All my forward progress was really more of a controlled fall!!
Kaitlin
on Saturday, September 08, 2012 at 05:04 pm
RE: WOD
Erin-- Carl Paoli has some excellent progressions on the Gymnastics Wod (linked on the right) for handstands and handstand push ups.
Great to hear you conquered your fear. Keep working with it.
J Gorline
on Sunday, September 09, 2012 at 05:15 am
3s run
5 mi.TT 30:44
Brittany H Martin
on Thursday, September 13, 2012 at 07:44 am
Brittany H Martin
Greetings! Quick question that's entirely off topic. Do you know how to make your site mobile friendly? My web site looks weird when viewing from my iphone. I'm trying to find a theme or plugin that might be able to correct this issue. If you have any recommendations, please share. With thanks!
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