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

Sunday, December 09, 2012 • EnduranceH, 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): 600m TT

Bike (SUN): 10M @ 90% of 12M TT pace

Run (SUN): 15k TT

Row (SUN): 8k TT

Ruck (SUN): 12M @ 85% 10M TT pace

Post sport and times to comments.

Multi-Sport (3S)

Swim (SUN or Off): 600m TT

Bike (SUN or SI): 10M @ 90% of 12M TT pace

Run (SAT or SI): 15k TT

Post sport and times to comments.


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.


Creating a Stable Low Back with Better Hip Mechanics


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Comments (9)

Jack
on Saturday, December 08, 2012 at 06:08 pm
not happening
I did BBB's 3-ton Burpee WOD today. I just tried to get up and dropped an f bomb that I'm sure my neighbors heard. I'm going to do a lot of nothing tomorrow...maybe less than nothing if I can figure out how.

Anyone that ran a 20k today and is even remotely capable of running a 15k tomorrow is not natural.
Mark H
on Saturday, December 08, 2012 at 10:19 pm
20K wasn't the issue
For me, 20K was less an issue that 300 burpees. Did Joe yesterday at the box. We'll see how tomorrow goes. Luckily its my rest day.
Brad Williams
on Sunday, December 09, 2012 at 07:40 am
12/9/12 WOD
Tempo bike ride this morning 30 minutes that turned into an 1:40 hour effort. Got in 2:30 hours all together.

Feel good about the past two days of long efforts training.
Ross
on Sunday, December 09, 2012 at 08:57 am
BBB and today
Yesterday I did the BBB 3-ton Burpees. I ran on a treadmill and stopped for 15 burpees every 1/2 mile. I got through 17 rounds (8.5 miles and 255 burpees), but I ran out of time and had to get to a meeting. It took 1:24.50. Great workout. I hope to try it again in the spring when I can get outside on a measured course.

Today there was no time trial in my legs, but I got out for a bit to get the blood moving. Ran 7.5 miles in 1 hour.
Jason
on Sunday, December 09, 2012 at 12:50 pm
Run WOD
15K in 1:17:23
Chad Brinkley
on Sunday, December 09, 2012 at 12:56 pm
Bike WOD
I did the 3 Sport Bike WOD today: 10 Mile Tempo Ride in 28:48.

I was pretty messed up by yesterday's WOD, but I was impressed how much a healthy dose of mobility helped. I spent about 25 minutes doing mobility after the WOD and I felt fine this morning.
Jack
on Sunday, December 09, 2012 at 01:15 pm
not to bad
I'm not hurting as bad as I thought I would. Mark, my issue was the exact opposite, I did the burpees with relative ease, but the run wasted me. Especially jumping up from the burpees and trying to run. Launching 215#'s vertical 15 times, then running 1k meters was painful.

I will say that six months ago I ran a 10k at almost 1 hour 50 minutes. Yesterday I finished the 10k with 150 burpees in 1:46:00. That is a huge gain. I know this regiment works, it's just converting from a "Land mover" to a "Move over lander". :)
Alan Pamayo
on Sunday, December 09, 2012 at 06:14 pm
Endurance Ruck
Ruck 12x1:00, rest 1:30 @66 lbs
Total Distance: 1.5 miles

I did Friday's ruck interval today instead of the 12 miler. As much as I feel wimpy about it, between work hours today and yesterday's workout, I felt I should reduce the volume a bit.
PLA
on Sunday, December 09, 2012 at 06:43 pm
Day 86
As much as I was hurting from BBB I tried to get 15k in. Lower legs still getting used to flat shoes, which was my limiting factor yesterday. Got through 5k in ~24' then opted for S&C recovery.
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