W.O.D.: G T/TT Day 2 Week 12

Sunday, November 25, 2012 • EnduranceG, 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): 800m @ 90% 500m TT pace

Bike (SUN): 30M TT

Run (SUN): 13.1M @ 90% 15k TT pace

Row (SUN): 15k TT

Ruck (SUN): 15M @ 90% 12M TT pace @ 65#/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 800m @ 90% 500m TT pace

Bike (SAT or SI): 30M TT

Run (SUN or SI): 13.1M @ 90% 15k 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.


CrossFit Athletic hosts a CrossFit Endurance Trainer Seminar, January 12th - 13th


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (9)

Daniel Smitj
on Saturday, November 24, 2012 at 09:16 pm
Training Plan
So....i am kind of stuck between two battles. One being that i want to get faster in my running, swimming, and biking. Faster Tri times while getting stronger. another being getting stronger and maybe being a threat in CrossFit Regionals 2013. Well at least staying competitive @ my local BOX. So i am thinking of doing WODS three times a week, and on the other two days strictly strength training and working on weaknesses.

Any helpful tips or whatever would be awesome....Thank you and God bless!!
Brad Williams
on Sunday, November 25, 2012 at 09:30 am
11/25/12 WOD
Intervals on the bike this morning. 8x2min./6rec. These hurt more than normal probably due to a little hamsting soreness and fatigue from cold/windy run yesterday. Little hamstring and hip mobility should help that today.
Alan Pamayo
on Sunday, November 25, 2012 at 10:11 am
Endurance Ruck
Ruck 15M @66 lbs
3:33:02
Joel B
on Sunday, November 25, 2012 at 10:22 am
G coming to an end?
Been working G cycle since day 1... (Also did B&C when they started.)
I'm just wondering how many weeks in this one?

BTW, Great pic. She looks amazing.
styria69
on Sunday, November 25, 2012 at 12:19 pm
TT 15k Rowing
1:07:50, was about 5 min faster than the 15k 4 weeks before!
Julia
on Sunday, November 25, 2012 at 05:51 pm
wod
Did the bike intervals tonight on my spinner so I scaled it... 8 x 1:45 all out, 4:15 recovery

recovery SC, I was at a hotel gym so I did sets of lat pulldowns, pushups, planks, and reverse crunches
Robert
on Sunday, November 25, 2012 at 06:03 pm
Run (SUN): 13.1M @ 90% 15k TT pace
Goal Pace: 8:38

2:00:22 - 9:11 pace

Was able to keep the pace until mile 8. Faded badly in the last few miles. Haven't run this far since February!
Robert
on Sunday, November 25, 2012 at 06:03 pm
Run (SUN): 13.1M @ 90% 15k TT pace
Goal Pace: 8:38

2:00:22 - 9:11 pace

Was able to keep the pace until mile 8. Faded badly in the last few miles. Haven't run this far since February!
tony
on Sunday, November 25, 2012 at 06:11 pm
Long run
14 mi. trail run (2:39:15)
Comments are closed for this post.