W.O.D.: G T/TT Day 2 Week 3

Sunday, September 23, 2012 • EnduranceT, TT, Tempo, Time Trial, G

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m TT

Bike (SUN): 12M TT

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

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

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

Post sport and times to comments.

Multi-Sport (3S)

Swim (SAT): 800m TT

Bike (SAT): Off

Run (Sun or LI): 5M @ 85% of 5k TT pace

Post sport and times 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 Seminar, CrossFit Lake Highlands, Dallas TX


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Comments (8)

Brian P.
on Sunday, September 23, 2012 at 09:06 am
WOD
Row 5M- 35:48 (146 DF)
Brad Williams
on Sunday, September 23, 2012 at 09:17 am
9/23/12 WOD
Mix of interval and tempo this morning. Underestimated distance to track from apartment. 3.5 miles instead of 2.5. No worries though, still go in 5x800m- 3:22,3:19,3:21,3:20,3:22 minutes. Did the 6th set as a fast finish last 1/2 back to apartment- 3:35 w/a hill. Happy with run this morning.

Track made it a lot easier on pace since I was able to see my start, mid-point, and end. Great training day today.
Alan Pamayo
on Sunday, September 23, 2012 at 10:19 am
Endurance Run
5M 41:37

That was one of my worst runs in a really long time. My legs still just had nothing from those tabatas.
styria69
on Sunday, September 23, 2012 at 10:20 am
20k TT Ergo Racer
26:16 on Kettler Ergo Race
Average: 165 Watt, 45.9 km/h, 108 rpm, 143 bpm
Lauren L
on Sunday, September 23, 2012 at 03:25 pm
5M Run
41:15

Decent for me but glutes super sore from pistols on Friday.
PLA
on Monday, September 24, 2012 at 06:13 am
Day 13
8M @ 8:00 min/mile
D Craig
on Monday, September 24, 2012 at 07:07 pm
SS Run
5 miles

53:23
Jesse
on Wednesday, October 03, 2012 at 09:17 am
Week Behind
34:35 on the run.
Comments are closed for this post.