W.O.D.: G T/TT Day 2 Week 4

Sunday, September 30, 2012 • Endurance • G, T, TT, Tempo, Time Trial

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): 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

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 Thin Blue Line hosts a CrossFit Endurance Cycling Seminar on Oct 6th & 7th


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Comments (10)

Brad Williams
on Sunday, September 30, 2012 at 06:29 am
9/30/12 WOD
Did the 10K as a Tempo Run this morning on the treadmill to hold my pace. 47:41 minutes give or take a few seconds. Really Pleased with that. Moved between 7:39-7:47 pace and cadence was good.

Strength Recovery after along with the foam roller. More mobility work later.
Brian P.
on Sunday, September 30, 2012 at 09:27 am
WOD
10k TT Row
48:38 (145DF)

Only got 1/2 of yesterday's WOD in b/c of work "emergency."
Jarrett
on Sunday, September 30, 2012 at 09:32 am
Multi Run
Did the 10k TT and got 42:30! Which is a PR, I actually had wind on my back for half and then dreadfully in my front for last half but I did my first 3 miles at a pace that beat my PR when I ran high school cross country 10 years ago. I focused on form from reading running sample of PSE book. Can't wait for it to be released.
styria69
on Sunday, September 30, 2012 at 10:18 am
Spinning Kettler Ergo Race
32 km, 45:03 min
Averages:
100rpm
42.5 km/h
160 Watt
Heart: 137
Chris P
on Sunday, September 30, 2012 at 11:40 am
WOD
Mountain bike ride (included some road and 2k of climbing)20 mi 1:55

S&C recovery: 15 abmat sit-ups, 15 supermans,3x (15 kettle bell swings 20lb, 8 push-ups, 5 pull-ups)

Skill work: jump rope 2 min.
Jack
on Sunday, September 30, 2012 at 11:43 am
Run
Not feeling I'm ready for a 10k, I opted for 3 miles.

35:57 (PR by 6:02) :)
Kyle
on Sunday, September 30, 2012 at 12:32 pm
WOD
Started running the 10k, but at the 5k turn around point, I had to stop. My knee felt like it was going to snap. Got the 5k in 30 min though, so I'm happy about that.
Chad Brinkley
on Sunday, September 30, 2012 at 04:07 pm
Bike WOD
I did the 3 Sport Bike WOD this morning. 20 MIle tempo ride in 1 Hour 10 Minutes.
PLA
on Sunday, September 30, 2012 at 04:11 pm
Day 18
Did Saturday's S&C today:

Row: 49 calories
Squat: 176 reps
Pushup: 89 reps
Situps: 115 reps
Chris P
on Sunday, September 30, 2012 at 05:55 pm
WOD
Mountain bike ride (included some road and 2k of climbing)20 mi 1:55

S&C recovery: 15 abmat sit-ups, 15 supermans,3x (15 kettle bell swings 20lb, 8 push-ups, 5 pull-ups)

Skill work: jump rope 2 min.
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