W.O.D.: G T/TT Day 1 Week 5

Saturday, October 06, 2012 • Endurance • Tempo, Time Trial, T, TT, G

CFE STRENGTH & CONDITIONING WOD:

For Time:

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Muscle Ups

Hip Extensions

Post time to comments.

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500 m TT

Bike (SUN): 20M TT

Run (SUN): 5k @ 10k TT pace

Row (SUN): 10k TT

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

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sun followed by Bike LI or OFF): 500 m TT

Bike (Sun or Swim TT + Bike LI): 20M TT

Run (SAT or LI): 5k @ 10k TT pace

Nate Helming, Team SFCF, first place finish Cat 2,Tamarancho Dirt Classic


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Comments (8)

Kaitlin
on Friday, October 05, 2012 at 08:00 pm
Excellent job Nate!
Warren
on Saturday, October 06, 2012 at 04:39 am
I can't do muscle ups yet. How should I substitute?
Kaitlin
on Saturday, October 06, 2012 at 05:21 am
Warren-- 3 pull ups+3 dips =1 muscle up. Carl Paoli has excellent muscle up videos on the Gymnastics Wod. Use those for skill work. transitions are key.
Brad Williams
on Saturday, October 06, 2012 at 06:01 am
10/6/12 WOD
TT on the bike this morning. 1 hour with climbing during commercials on Sportscenter. I'm tanked. Run tomorrow and S&C when
I get back to Canton. Sparty On, Go Tigers!
PLA
on Saturday, October 06, 2012 at 01:13 pm
Day 24
S&C (Scaled one muscle up to equal one pullup and one dip): 6:14
Kyle G.
on Saturday, October 06, 2012 at 01:41 pm
WOD
S&C: 29:28.......first time doing that many muscle-ups and proceeded to rip my left hand also a first. Spent alot of time wrapping my hands with duct tape
Alan Pamayo
on Saturday, October 06, 2012 at 01:47 pm
S&C WOD
WOD Not RX'd
32:59

Through the first 20 Muscle-Ups was RX'd but then I kept failing more reps than I was making so I used the thinnest band and used rings set up for dips ... did Carl Paoli's banded MU progression for the remainder and it was still hard at that point.
JB
on Saturday, October 06, 2012 at 03:17 pm
MU capacity
Do most CFE followers have this kind of MU capacity? (45 in a _short_ metcon)
10->1 MU with only a short break for GHD extensions is super tough.
I can sustain triples and sometimes quads in a metcon, but 10->1 ?... It's gonna be mostly a skill day for me.
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