W.O.D.: G T/TT Day 2 Week 5

Sunday, October 07, 2012 • EnduranceG, Tempo, Time Trial, T, TT

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): 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


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.


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Comments (9)

Jack
on Sunday, October 07, 2012 at 09:59 am
Endurance
I did 1.5 miles. My quarter mile split for my 3 mile run was 2:55. I found it hard in the beginning to pace my self to run that slow. I was almost 1 minute fast on the first 1/2 mile. I finished the last mile on the 2:55 splits holding it within 3 sec.
Brad Williams
on Sunday, October 07, 2012 at 10:24 am
10/7/12 WOD
Did a long run this morning. 12 miles- 1:44 HRS. Felt pretty good about that since I haven't ran since Tuesday.

After the trip back to Canton did strength recovery and that feels great after sitting in the car for 90 minutes. Mobility work later on. Go Tigers!!
ChadA
on Sunday, October 07, 2012 at 10:28 am
5k run: 24:25
Sean G
on Sunday, October 07, 2012 at 10:54 am
Looking for a little advice
I just got a flair up of Achilles Tendonitis and am trying to figure out my training. Everything I know of says that I should rest it and wait for the inflammation to go away. The only problem is that I have a marathon that is coming up the first weekend of December and need to be getting in the runs. Should I actually remain sedentary, or can I do rower workout in place of the runs for a week or so?
Alan Pamayo
on Sunday, October 07, 2012 at 12:09 pm
Endurance Run
5k
22:05
Kaitlin
on Sunday, October 07, 2012 at 01:35 pm
RE:Looking for a little advice
www.mobilitywod.com also look at Kelly's stuff on the CFJ about training with an injury
Chad Brinkley
on Sunday, October 07, 2012 at 04:31 pm
Catching Up...
10/4: Rest

10/5: 7 mile Tempo Run with 10 Hill Repeats (54:37)
WOD: 5 Rounds of 5 SDHP@95, Run 100M, 10 Pull Ups, Run 100M, 15 Box Jumps @24", Run 100M, 20 Overhead Walking Lunges @45, Run 100, 25 Air Squats, Run 100 M (Time was 27:25 RX).

10/6: WOD: 50 Burpees, 100M OH Walking Lunges @45, 50 Thrusters @95, 100M Bear Brawl, 50 Toes to Bar, 100M Plate Carry @45, 50 SDHP@95, 100 M Bear Crawl, 50 Hand Release Push Ups with Feet on a 45 Plate, 100M Run (37:03 RX)

10/7: 500 M TT Swim (8:55), T1 (2:17), 20 Mile TT Bike (59:25). Total Time: 1:10:38
PLA
on Sunday, October 07, 2012 at 05:31 pm
Day 25
Run: 5k in 23:27
PLA
on Sunday, October 07, 2012 at 10:40 pm
Day 25
Run: 5k in 23:27
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