W.O.D.: H T/TT Day 2 Week 1

Sunday, December 02, 2012 • EnduranceH, T, TT, Tempo, Time Trial


Perform Strength & Conditioning Recovery following stamina work.


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 85% of 500m TT pace

Bike (SUN): 12M TT

Run (SUN): 10k @ 85% of 10k TT pace

Row (SUN): 2k @ 85% of 2k TT pace

Ruck (SUN): 10M TT

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 500m @ 85% of 500m TT pace

Bike (SAT or LI): 12M TT

Run (SUN or LI): 10k @ 85% of 10k TT pace


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.

Running Basics (Dynamic Stability)

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Comments (5)

Brad Williams
on Sunday, December 02, 2012 at 06:30 am
12/2/12 WOD
10 mile run this morning. 1:27:52 on a rolling course. Felt good about this being mainly into a crosswind the whole time. Hamstrings are sore from hill work. Strength recovery later this morning should help that.
Alan Pamayo
on Sunday, December 02, 2012 at 09:57 am
Endurance Run
Run 10k
on Sunday, December 02, 2012 at 04:50 pm
Day 80
Run (Rx): 53:58

Easy pace. Getting legs used to new shoes.
Mark Challoner
on Sunday, December 02, 2012 at 05:25 pm
3 Fuel Works
My usual go to fuel(Carborocket 333)has been on back order forever, so I gave 3 Fuel a shot this weekend(yeah, a ten hour race with a fuel source I've never even ridden with yet, smart). Raced the Dawn to Dusk endurance MTB race, did nine, fifteen mile laps and won the solo singlespeed category. No bonking or cramping whatsoever, just steady energy. I'm definitely used to sweeter tasting drink mixes, but it got the job done.
on Monday, December 03, 2012 at 08:43 am
Re: 3fuel works
Mark-- Excellent job. Do you have any action shots from the race? Send to kaitlin@crossfitendurance.com
Include race info.
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