W.O.D.: I T/TT Day 1 Week 6
CFE STRENGTH & CONDITIONING WOD:
3 Round For Time Of:
5 - Muscle Ups
50 - Air Squats
Post time to comments.
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Perform Strength & Conditioning Recovery if needed.
Choose ONE of the following sports:
Swim (SUN): 1200m TT
Bike (SUN): 30M @ 85% 20M TT pace
Run (SUN): 2M at 90% 2M TT pace
Row (SUN): 2k TT
Ruck (SUN): 12k TT
Post sport and time to comments.
Swim (OFF): OFF
Bike (OFF): OFF
Run (SAT or SI): 2M TT
Post sport, time, or distance to comments.
on Saturday, February 16, 2013 at 09:37 am
First CFE WorkoutS&C WOD: 14:26*
Endurance WOD (SS) Run: 12:47
*I had to use a chair to assist my muscle-ups on a pullup bar. I'm gonna have to build up to a muscle-up.
on Saturday, February 16, 2013 at 09:55 am
CompleteS&C: 14:46 - had to assist my muscle-ups with a chair
Endurance: 12:47 Treadmill style
on Saturday, February 16, 2013 at 11:25 am
5 Muscle ups
on Saturday, February 16, 2013 at 02:17 pm
2/16/13 WODTempo/interval bike this morning. 15 minute warm-up, 1 hour around 85%/5 rec. Short Tosh- 1 min, 2 min, 3 min for each interval. 7 min. cool-down. Week 5 cadence run after. That was hard after 2 hour bike WOD and icy sidewalks in St. Charles, didn't help. Happy with how run went though.
Strength & Conditioning this afternoon. Did yesterday's Dynamic Deadlift WOD- 135lbs/10 sets/2 reps on 1 min. Today's S&C; subbed 3 Pull-Ups/3 Dips for Muscle Ups. I also used a blue band for Pull-Ups- 9:08 minutes.
Mobility after. Great training day today. Longer steady state run tomorrow.
on Saturday, February 16, 2013 at 02:48 pm
Day 155S&C (1 MU = 2 strict ring dips + 2 strict rope pullups): 5:42
Really need to work this skill.
Thanks Tim for finding that last Helen. That was the same tendonitis that kept me out of the ING.
on Saturday, February 16, 2013 at 03:33 pm
S&C WODWOD (Scaled w/ thin blue band)
Just couldn't pull off the muscle up transition today ... really frustrating to not even get one.
on Wednesday, February 20, 2013 at 02:21 pm
Performed Wed 2/20
12x2 on :60 @ 250
3 roundS 5 mu's / 50 squats
Scaled muscle ups with chair concept