W.O.D.: G T/TT Day 1 Week 4

Saturday, September 29, 2012 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

For Total Reps:

Tabata: :20 on :10 off x 8 rounds each of:

Row (For Calories)

Squat

Push Up

Sit Up

Post scores to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% of 800m TT Pace

Bike (SUN): 20M @ 85% of 12M TT Pace

Run (SUN): 10k TT

Row (SUN): 10k TT

Ruck (SUN): 10k TT @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Off): Off

Bike (SAT or SI): 20M @ 85% of 12M TT Pace

Run (SUN or SI): 10k TT


3 RARE Endurance athletes after the Prince William Forest Park 12 Hour Trail Run


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Comments (15)

Joe
on Friday, September 28, 2012 at 07:08 pm
?
So do 20 on 10 off x8 of rows then move on to next, or do 20 on and within 10 seconds move to next and so on x8?
Kaitlin
on Friday, September 28, 2012 at 08:05 pm
RE?
Joe--
You will complete 8 rounds of :20:10 for the row, next you will complete 8X of :20:10 Squats, then 8 rounds of :20:10 for push ups, 8 C :20:10 for sit ups.
PJ
on Friday, September 28, 2012 at 09:25 pm
3S Mix Up
Hey All!

Had a mix up on the 3S WOD postings... They have been fixed so if you don't know what I'm talking about than do not worry! For those who saw the original post, sorry for the confusion!

Questions? Send em my way! Thanks
Darrell
on Saturday, September 29, 2012 at 01:56 am
Half-Marathon
Ran a satellite run for the Washington state based Race for the Soldier half-marathon. Race on the FOB contending with dust, rocks and altitude, 1:59 finish.

Took the previous month mostly off due to a lot going on, but have been working out steadily with CFE for the previous 3 months and I don't think I'd have come in under 2 without that work. I certainly would have performed better had I been able to get into the gym more this month.

Thanks for the programming.
Matt
on Saturday, September 29, 2012 at 05:50 am
20 on 10 off x8 per movement, so 4 rounds pretty much
Brad Williams
on Saturday, September 29, 2012 at 06:10 am
9/29/12 WOD
Tempo bike ride this AM on trainer. 1 hour, then did 4x 1 mile intervals. Ended up with about 1:47 HRS. for the whole ride.

Interval run after.
4x400m-1:31,1:30,1:31,1:31 minutes. Really happy with pacing work and cadence was good.

Will probably do a tempo type run tomorrow. Go Tigers, Sparty On!!
Kaitlin
on Saturday, September 29, 2012 at 07:17 am
Matt-- It is 8 rounds of 20:10 per skill. 32 total rounds for all skills
Matt
on Saturday, September 29, 2012 at 08:39 am
Yeah I was trying to explain for Joe, I consider an entire 8 minute Tabata run one round, my bad should have clarified that.
Jarrett
on Saturday, September 29, 2012 at 11:19 am
WOD
First time doing this one
38 calories + 140 squats + 55 pushups + 67 sit ups =
300 total reps for me which is easy to remember for improvement
Chad Brinkley
on Saturday, September 29, 2012 at 02:29 pm
Catching Up...
9/29: I did the three sport run WOD today: 10 K Time Trial in 49:00. Not real happy with the time, but given that I am recovering from racing, slept less than 6 hours last night, ate badly yesterday, and did a WOD 20 minutes before starting, I think it was about the best that could be expected. Poor prep leads to poor execution, eh?

I am preparing for a team competition in November so I did a Partner WOD this morning. My half of the workout was 50 Burpees, 50 Ring Dips, Run 1000 Meters, 50 Front Squat @95, 50 Rows, 50 Wall Balls (20 LB to 10'). Total time was 30:09 RX.

9/28: Just did the local S&C WOD - 40 Burpees, 20 Cal Row, 50 Wallballs (20 LB to 10'), 20 Cal Row, 60 Sprawl Sit Ups, 20 Cal Row, 50 Pull Ups, 20 Cal Row, 40 SDHP @95, 20 Cal Row. Time was 24:06 RX.

9/27: I did the 3 Sport Bike WOD - 7x1 Mile with 90 Seconds Rest (2:49, 2:48, 2:46, 2:48, 2:48, 2:49, 2:49).

Followed up with a team workout. Strength - 10 minutes to establish 1 RM Snatch (125); Conditioning - Partners take turns working and resting - 2 Minutes Max Airsquats (81), 2 Minutes Rest, 2 Minutes Max Pull Ups (46), 2 Minutes Rest, 2 Minutes Max Clean & Jerk @135 (8), 2 Minutes rest, 2 Minutes of Max Wall Balls (20 LB to 10'; 38), 2 Minutes of Rest, 2 Minutes Max KB Swings @55 (40). 213 Reps.
henro
on Saturday, September 29, 2012 at 03:58 pm
SI
What is si?
Chris P
on Saturday, September 29, 2012 at 06:09 pm
WOD
Didn't do any CF today. Trial run 5.5 mi, 56 min. Moderate hills.
Kaitlin
on Saturday, September 29, 2012 at 07:26 pm
RE: SI
Henro-- SI=Short interval Answers to questions such as these are in the workout legend link on the About Tab or the Endurance FAQ linked on the FAQ tab.
Chris P
on Saturday, September 29, 2012 at 08:01 pm
WOD
Didn't do any CF today. Trial run 5.5 mi, 56 min. Moderate hills.
PLA
on Sunday, September 30, 2012 at 09:24 am
Day 18
10k trail race yesterday. Got 3rd place with a time of 1:00:09.
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