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

CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time:

10 - Body Weight Deadlifts

10 - Toes to Bar

Post time and load to comments.


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): 800m @ 90% of 500m pace

Bike (SUN): 15M @ 90% of 10M TT pace

Run (SUN): 5k @ 85% of 5k TT pace

Row (SUN): 5k @ 85% of 5k TT pace (How to set your Drag Factor)

Ruck (SUN): 5k @ 85% of 5k TT pace @ 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): Off

Bike (SAT or Short Interval): 15M @ 90% of 10M TT pace

Run (SUN to Short Interval): 5k @ 85% of 5k TT pace

Post sport and time 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.


Jennifer Fisher, Hood to Coast Relay 2012


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Comments (23)

Chad Brinkley
on Friday, September 14, 2012 at 06:24 pm
Swim WOD
I did the 3 Sport Swim WOD on 9/14. 400 Warm Up; 25x50 on 1:00 (intervals were all between 48 and 50 seconds); 200 Cool Down.

Also on 9/14: Local S&C WOD - Strength 1: 2 Minute Plank Hold with a 45 LB plate on the back; Strength 2 - 5x5 Back Squat (135, 155, 165, 175, 185); Conditioning: 9 Minute AMRAP adding three reps each round (3, 6, 9, 12, 15, etc.) of KB Swings @55 and Chest to Knee Sit Ups. Completed the round of 24 + 8 KB Swings (Total reps = 116 KB Swings & 108 Sit Ups).
Per
on Saturday, September 15, 2012 at 03:43 am
WOD
S&C: 4:55 RX (92,5 kg)

Tempo: Row C2

22:16:4

AVG/500: 2:13:6 (due to the fact that my t-shirt got stuck under the seat)... 2:07 on 4000 of the 5000 meters....

Recovery RX with 32kg KB
Brad Williams
on Saturday, September 15, 2012 at 06:17 am
9/15/12 WOD
Feel a ton better today. Rehydrated yesterday and lots of rest surely helped.

Tempo bike on the trainer this morning. Went for 1 HR. Felt pretty strong despite being down yesterday. Strength Recovery after helped a lot too.

Notre Dame vs. Michigan State tonight is going to be awesome!! Sparty On!!
Reid Allen
on Saturday, September 15, 2012 at 09:22 am
WOD
S/C: 8:50 as rx
Rubens
on Saturday, September 15, 2012 at 10:03 am
S&C
Today

ligth running 2,8km

and then

wod 155# 8m32s
Chad Brinkley
on Saturday, September 15, 2012 at 12:19 pm
Run WOD
I did the 3 sport Run WOD this morning. 5K @ 85%. Time was 22:41.

Followed up with a team WOD at the local box. 5 Person team. Each athlete must complete all reps of a movement before the next athlete can start that station. Each athlete completes 5 rounds. Score is the total time it takes all athletes to complete 5 rounds of... 10 GHD Sit Ups, 10 Deadlift (225/155), 10 Box Jumps (24"/20"), 10 Overhead Squat (95/65), 10 Toes to Bar, 10 Wallballs (20/14 to 10'). TIme for the team was 30:10 RX.
Jörund Rundhovde
on Saturday, September 15, 2012 at 01:20 pm
1/2 maraton
Finished Stockholm 1/2 maraton in 1.32.26.
Got bad knee pain at 17 km and had to reducering tempo, was aiming for sub 1:30
Brad Williams
on Saturday, September 15, 2012 at 02:06 pm
Ankle Mobility
Does any have the links to MWods for ankle mobility?

I looked at the bottoms of my shoes and my left is worn to the outside big time while the right is equal everywhere. I stepped in a pothole back in Feb. and may have lost some mobility due to it. Any info. will be appreciated.
Dan Gilbertson
on Saturday, September 15, 2012 at 02:11 pm
9/15/12 S&C WOD
8:50 Rx'd
Kaitlin
on Saturday, September 15, 2012 at 02:34 pm
RE: Ankle Mobility
Brad-- There are several episodes. Do a search on the mwod Episode 16,25,27,204, 237, 258, 313. Be more specific and it will narrow it down. How are you noticing the lack of mobility in your ankle played out? Pronation/supination originates at the knee or hip.
Always look up stream/down stream of the issue.
PLA
on Saturday, September 15, 2012 at 02:38 pm
Day 5
S&C @ 195lbs: 4:58
Dustin
on Saturday, September 15, 2012 at 02:40 pm
Percent of pace?
So how do I calculate a percentage of pace? Like I ran my 5K Time Trial in 24:54?
Alan Pamayo
on Saturday, September 15, 2012 at 02:47 pm
S&C WOD
WOD RX'd @190 lbs: 7:11
Jay
on Saturday, September 15, 2012 at 03:25 pm
S&C
WOD
4:11 @ 185 Rx'd
Jay
on Saturday, September 15, 2012 at 03:49 pm
S&C
WOD
4:11 @ 185 Rx'd
D Craig
on Saturday, September 15, 2012 at 04:40 pm
S&C WOD
5 rounds

5 rounds
10 bodyweight lifts (230 lbs)
10 toes to bar

12:50
Kaitlin
on Saturday, September 15, 2012 at 05:50 pm
Re: Percentage of Pace
Dustin-- From the Endurance FAQ
How do I Figure Out Tempo Wod Times?
Kaitlin’s Percentage Converter for Tempo Efforts

P + (P x (1 – E)) = G

P = fastest time for the distance. Convert to seconds.

E = Desired effort level in decimal form (90% = .90)

G = Goal time in seconds

Example: 90% of 10k TT Pace

So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:

2,880 + (2,880 x .10) = G

3,168 seconds= 52.8 minute 10K
PLA
on Saturday, September 15, 2012 at 07:15 pm
Day 5
S&C @ 195lbs: 4:58
gaberock
on Sunday, September 16, 2012 at 06:04 am
120906
Last week's 5K TT - 21:02. This morning's 85% was 22:50, which I think is more like 90%.
Dustin
on Sunday, September 16, 2012 at 07:10 am
Percent of pace?
So how do I calculate a percentage of pace? Like I ran my 5K Time Trial in 24:54?
Kaitlin
on Sunday, September 16, 2012 at 08:05 am
Re: Percentage of Pace
Dustin--
Plug the numbers in the equation.
The x is the percentage you have the final time you went plug it in and solve.
Brian P.
on Sunday, September 16, 2012 at 03:59 pm
WOD
S&C

11:20
Adam
on Tuesday, October 30, 2012 at 06:07 am
Run WOD
3 x 800m
4:01/3:50/3:41
Comments are closed for this post.