W.O.D.: G T/TT Day 2 Week 1

Sunday, September 09, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.


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.


Jeff Ford, Less Miles, More CrossFit, at Ironman Louisville

Sign up for the CrossFit Endurance Cycling Seminar on October 6th-7th


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Comments (12)

Dick Douglas
on Sunday, September 09, 2012 at 05:34 am
Great work Jeff Ford!! Smoking time at Louisville. Thanks for the inspiration and dedication to the CFE paradigm. Hope to see a race story on your blog.
Per
on Sunday, September 09, 2012 at 05:38 am
WOD
Row: 5K TT

Time: 18:46:9

Avg/SPM: 23
Avg/500 m: 1:52:6
Damper: 3

S&C Recovery: RX, KBS 70 lbs
Jeff Ford
on Sunday, September 09, 2012 at 07:17 am
Race post
Thanks Dick! I just cranked out the post. Check it out. What a day. Let me know if you have any questions on your training. I know getting stronger with CFE will take me to that next level...
lewis
on Sunday, September 09, 2012 at 10:16 am
5k race off road today 25:21 came 2nd in race
karl
on Sunday, September 09, 2012 at 10:49 am
run
First 5km in some while! Time 23.16
Kaitlin
on Sunday, September 09, 2012 at 11:33 am
Excellent job Jeff solid transition in racing distances. Very good to hear you identified places to go to work on for future races.
Kaitlin
on Sunday, September 09, 2012 at 11:34 am
Excellent race Karl.
D Craig
on Sunday, September 09, 2012 at 12:31 pm
SS Run
5k TT

28:39 on the treadmill.

Plenty of room for improvement
Brad Williams
on Sunday, September 09, 2012 at 01:55 pm
9/9/12 WOD
20 min. rec. run as a warm-up then did Friday's Strength & Conditioning workout. 115lb Front Squat and subbed Pull-Ups for Rope Climbs. Did the same number of Pull-Ups as Front Squats- 6:27 minutes.

After trip back home, Interval/Tempo bike ride. Did 4 6 min. (2 mile) intervals and then 30 minutes of tempo to sub for 10 miles.

Good workout today and S&C recovery really helped me feel better after race yesterday. No muscle soreness except for some general body fatigue this morning.
Kieran
on Sunday, September 09, 2012 at 02:55 pm
3S run
20:46 in a race - 9th overall (of 225 including walkers); 1st/26 in age group

My times had been getting worse - 45s/mile off pace on last week's 15k. I cut back to 4 CF wods 10-20min range this week, and I'm back where I should be.
Alan Pamayo
on Sunday, September 09, 2012 at 04:19 pm
Endurance Run
5k TT: 23:55
Mika
on Monday, September 10, 2012 at 01:43 am
SS run
5K TT, 21:38. Still some breathing problems, had flu in late August.
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