W.O.D.: G S-INT Day 1 Week 3

Monday, September 17, 2012 • Endurance

STRENGTH:

DE: Strict Chin Ups 2 Reps on the minute for 10 minutes (Use 50% 1RM Weighted Pull Up)

Post load to comments. Recover 5:00- 10:00 then Perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

For Time:

30-25-20-15-10 reps of

20 pound Medicine ball clean

Pull Ups

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 10 x 75m on 1:30 hold splits within 3-5 seconds.

Bike (TUE): 6 x 1M w/ 90 seconds spin/rest hold splits within 3-5 seconds.

Run (TUE): 6-12 x 200m, 90 seconds rest hold splits within 3-5 seconds.

Row (TUE): 6-12 x 200m, 90 seconds rest (How to set your Drag Factor) hold splits within 3-5 seconds.

Ruck (TUE): 6-12 x 400m, @ 55# Ruck/Boots/Utes, 90 seconds rest hold splits within 3-5 seconds.

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 10 x 75m on 1:30 hold splits within 3-5 seconds.

Bike (WED): 6 x 1M w/ 90 seconds spin/rest hold splits within 3-5 seconds.

Run (TUE): 6-12 x 200m, 90 seconds rest hold splits within 3-5 seconds.

Post sport and time to comments.


Jonathon Cook, TriTulsa Sprint Triathlon


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Comments (19)

Josh M
on Sunday, September 16, 2012 at 06:36 pm
Off season
My 3S season just came to an end (race wise). do you recommend me contine workout as Rx or scale somewhat?

Thank you
Kaitlin
on Sunday, September 16, 2012 at 07:18 pm
RE:Off Season
Josh--
You can use the off season to spend time with each sport individually or if one sport is weaker than the others you could follow an SS prescription to have more time working with that sport and doing drill/skill work for that sport.
Kyle T
on Monday, September 17, 2012 at 05:02 am
S&C
Wendler Squat Week 1
155x5, 180x5, 200x11

WOD:
30-25-20-15-10-5
Pull Ups
15# Medicine ball clean
9:35

Thought pull ups came first and the wod went to 5 haha.
James
on Monday, September 17, 2012 at 05:22 am
Calve/Achilles
I've been pull running for about a year. I've never really ran over 5K. I've been training for a marathon and recently increased my mileage and distance on intervals. I have been making sure to tap my heel, but I'm still getting a lot of pain where my achilles and calve meets. Pain continues up the calve, but seems to stay in the middle right up my achilles Any idea what could be going on?
Per
on Monday, September 17, 2012 at 05:37 am
WOD
Strength: 10 x 2 x 28 kg EMOTM

S&C: 13:26 (RX)
D Craig
on Monday, September 17, 2012 at 06:16 am
Head gone...
I wasn't there mentally today. Practiced overhead squats and pullups. Worked on different grips with the pullups.
Kaitlin
on Monday, September 17, 2012 at 06:32 am
Calve/Achillies
James-- You have increased your mileage too fast. Have someone video tape you running so you can see exactly what is going on.
Also do a search on the MWod there are several episodes that address calf/achillies issues.
JRS
on Monday, September 17, 2012 at 07:19 am
Strength + S&C
Strength: 10x2@40lbs EMOM

S&C (w/25lbs plate): 13'48"

Glad to be back in the saddle; I hate being sick for so long (almost 2wks); feels like you're starting over
StacyF
on Monday, September 17, 2012 at 08:35 am
WOD
Chin ups- 15#
WOD- 12:28 Rx'd
Came in 1st in AG at Tie Dye Tri which put me 15th overall female. I didn't make it in time for my cycling road race which secretly I was thankful. My legs were shelled after close to redlining it on the swim/bike portion of the tri. The idea of 41 miles of nothing but hills wasn't sitting well on my confidence. I am learning that spectating can be just as demanding for more cowbell.
5 days till the Redman.
ChadA
on Monday, September 17, 2012 at 12:26 pm
Congrats on 1st in AG Stacy!!

Strength at 10#
S&C WOD: I was in way over my head on this one--ouch! 24:23 (scaled to assisted pull ups in rounds 3-5)
Jonathon Cook
on Monday, September 17, 2012 at 03:03 pm
@StacyF
Good job Stacy for the Tie Dye Tri! What distance are you doing for the Redman? I wanted to do that one too but couldn't work it out with my schedule this year. I think Redman is the last triathlon in Oklahoma I've seen for the year.
Hern
on Monday, September 17, 2012 at 03:28 pm
Marathon planing
Hi, if i´m training for a marathon; what kind of adjustment have to do to the site program? I mean in volume, intensity, etc? Thanks a lot!!
Brad Williams
on Monday, September 17, 2012 at 03:42 pm
9/17/12 WOD
Interval swim this morning. Scaled to 50m on 1:30. 47-51 seconds for each set.

Strength & condiitoning after school. 20lb. Weight Vest for Chin-Ups. I did this at my apartment fitness center so I had to do lat pull-downs for the WOD. I kip for regular Pull-Ups and since the the apparatus in the gym is a Powertower I would pull it over on me. Plus it is really low. 100lbs. for Lat Pull-Downs and I had a 16lb. Med Ball for the cleans- 9:45 minutes.
Jake Fisher
on Monday, September 17, 2012 at 04:14 pm
Daily Results
On Hold w/ the B Cycle as my athlete tore a small stabilizing muscle in one of his hamstrings last week while we were sprinting...

So I did a variation of the programming here today:

Parkour Pullups, 10 sets of 2 reps on 1:00, transitioning between two pullups bars, vertical change of 12" to higher/lower bars.

Then, 30-25-20-15-10 reps of:
- Alt. 1-Arm KB Hang Clean, 44#
- Pushups
- Pullups
TIME: 17:10

Good one! I had my athlete do the same WOD with me, he finished in 13:05 -- he's a monster! ...even when he's injured!
Seb
on Monday, September 17, 2012 at 05:18 pm
WOD question
For the CFE portion, does it mean that you are doing 80 pull ups and 80 medicine ball cleans in total?
Alan Pamayo
on Monday, September 17, 2012 at 06:09 pm
S&C WOD
Chin Ups 10x2 @35 lbs

WOD RX'd 15:42
tony
on Monday, September 17, 2012 at 06:32 pm
S&C WoD Result
DE - assisted chin-ups 10x2 EMOM

30-25-20-15-10 of:
DBall Cleans @ 20#, supine bar rows
T=10:34
StacyF
on Tuesday, September 18, 2012 at 01:26 pm
Jonathon and Chad
Thanks! I'm doing the half (70.3). Still on the fence about doing Cozumel full again. Might just do Texas half and full and commit fully to cyclocross season.
Gabe
on Wednesday, September 19, 2012 at 05:30 am
No med ball? No problem
10 minutes Emom weighted pull up @ 45 lb plate
Then
Subbed medicine ball for Bella bar + 20 lbs (worse idea ever) went for regular cleans as opposed to power.
21:00 rx'd
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