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

Sunday, January 13, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m @ 85% 500m TT pace

Bike (SUN): 15k @ 85% 20k TT pace

Run (SUN): 5k @ 85% 5k TT pace

Row (SUN): 3k @ 85% 2k TT pace

Ruck (SUN): 10k @ 85% 10M TT pace, 65# Ruck/Boots/Utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (Sat or Off): 800m @ 85% 500m TT pace

Bike (SAT or LI): 15k @ 85% 20k TT pace

Run (SUN or LI): 5k @ 85% 5k TT pace

Post sport, time, or distance 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.


CrossFit Tampa hosts a CrossFit Endurance Seminar February 23-24


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Comments (6)

Brad Williams
on Sunday, January 13, 2013 at 06:13 am
1/13/13 WOD
Wanted to get out for a longer run this AM, but we had a monsoon in Canton so I did intervals on the treadmill.

15 min. Drill, Cadence warm-up.
4 x 1 mile Hills/4 rec.- 9:40 6%, 9:45 7%, 9:45 8%, 10 min. 7%/8%. Last interval was brutal started at 8% then dropped pace and incline because I was hurting. 10 min. easy run, drill cool-down.

Strength recovery after along with mobility. Tough one this morning.
Ty
on Sunday, January 13, 2013 at 08:20 am
Ruck & run
Did the ruck yesterday in some nice sand hills of NC. In 1 hour and 18 minutes and 43 seconds. I felt those deadlifts from the day before (285 sumo and 365 for the WOD). Today's 5k felt the abuse of the legs with a slow 26.57.
Bummer
Jack
on Sunday, January 13, 2013 at 12:12 pm
Run
End Week 1 Turnover training:

Skills: Jump Rope run, knee flexion, wall drill x 3

then

4 rounds :30 each at 94 cadence on metronome with one of the skills listed in between each round.

End with 1:00 at 91 cadence.

Finish with Strength and consitioning recovery.
Chad Brinkley
on Sunday, January 13, 2013 at 02:25 pm
Bike & Swim WODs
For scheduling reasons, i ended up doing the 3 Sport Bike and Swim WODs today.

Bike: Warm Up + Drills; 15K Tempo Bike Ride in 27:55; Cool Down + Mobility.

Swim: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 800 Tempo in 15:39, 8 x 25 on 30 seconds, 200 Cool Down + Mobility.
alex (@alexbridgeforth)
on Sunday, January 13, 2013 at 04:31 pm
Bike WOD
I decided to brave the 37 degrees here in south AZ and did the 15k TT, I did it as fast as possible with the hills out here, also I don't have a 20k TT yet.

15k (+522', -538') 33:00
Crazy Kyle
on Sunday, January 13, 2013 at 09:20 pm
5k run
Did a 5k road run today. Finished in 25:38. Trying to get closer to 20 min.
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