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

Sunday, September 16, 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): 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.


Shane Morrow, CrossFit Hardcore Endurance, Ironman Louisville


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Comments (15)

Brad Williams
on Sunday, September 16, 2012 at 06:32 am
9/16/12 WOD
Did tempo interval workout I got outta Runner's World this AM and I can tell how the cadence progression has helped. Did this on the treadmill to keep cadence constant.

Did some drills and mobility on basketball court before hand for warm-up. RUN- 10 minutes warm-up with some pick-ups. 5x200-9.6 mph w/2 min. rec. 6x1000m- 8.3 mph/2 min. rec. 2x400m- 8.9 mph/2 min. rec. 200m- 9 mph 15 min. jog cool-down.

I could feel my legs going that last set on 1K's. Cadence was dropping to which is where I felt it during the race last week. More practice and cadence work will help. Gonna try today's tempo run with the 12lb. vest Tuesday hopefully.

Mobility rest of day. Ouch time for Sparty last night. That was rough to watch.
Dustin
on Sunday, September 16, 2012 at 07:12 am
Pacing
Can someone please explain how to calculate 85% of my pace for say a 24:54 5k?
Kaitlin
on Sunday, September 16, 2012 at 08:02 am
RE Pacing
Dustin--
From the Endurance FAQ plug your numbers into the equation:
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
Kaitlin
on Sunday, September 16, 2012 at 08:09 am
RE: Pacing
Dustin-- Plug your numbers into the equation. For your example x is the % not the goal time. You have the goal time convert to seconds, plug it into the equation and solve.
PLA
on Sunday, September 16, 2012 at 08:19 am
Day 6
7.6 miles @ 9:00 min/mil
Mika
on Sunday, September 16, 2012 at 08:45 am
Endurance WOD
1/2 marathon, 1.48.03. I hoped to keep 5min/km, to which I'm aiming in next full marathon. After heavy week i'm quite happy. Avg. heart rate was just in the middle of anaerobic area.
Alan Pamayo
on Sunday, September 16, 2012 at 10:15 am
Endurance Ruck
Ruck 5k @56 lbs 37:09
Jarrett
on Sunday, September 16, 2012 at 11:14 am
First sprint triathlon
Did my first sprint distance Tri ever at the michigan state championship today for my endurance WOD. I have never swam more than .5 miles but doing crossfit got me to the bike leg without dying. My time was 1 hr and 15 minutes flat but still 39 seconds slower than the third place age group finisher. Next time I will be on podium and not 4th. I can tell you I don't want to do recovery but I will...
Thanks
Denise
on Sunday, September 16, 2012 at 01:34 pm
5k
I did the 5k row and my time was 22:49.
Tomas
on Sunday, September 16, 2012 at 01:44 pm
First half marathon
Did my first Swedish Stockholm half marathon this saturday. Finished at 1:40:13 feeling strong.
Denise
on Sunday, September 16, 2012 at 02:38 pm
5k
I did the 5k row and my time was 22:49.
Chad Brinkley
on Sunday, September 16, 2012 at 04:44 pm
Bike WOD
I did the three sport Bike WOD today. 15 mile tempo ride. Time was 49:00 on a hilly course. Next week is a taper for Ironman Branson 70.3.
Vicki Kenney
on Sunday, September 16, 2012 at 05:45 pm
Crossfit Hardcore
Shane! Congrats! What a great picture and amazing race! Thank you for putting in so much time and effort into your training!
PLA
on Sunday, September 16, 2012 at 06:42 pm
Day 6
7.6 miles @ 9:00 min/mil
Rubens
on Monday, September 17, 2012 at 08:09 am
S&C
Today in a Road Bike 98km in 3h28..min whit 24km TT a full speed...
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