W.O.D.: I T/TT Day 2 Week 6

Sunday, February 17, 2013 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


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): 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.

Multi-Sport (3S)

Sunday is a 3S REST day

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 2M TT

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.


Alex McCabe, CrossFit Woburn


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Comments (10)

Brad Williams
on Sunday, February 17, 2013 at 06:01 am
2/17/13 WOD
10 mile steady state run this morning. 1:20:32 hours. Really happy with that especially in the warm 8 degree temperature here in Michigan. Cadence was good also.

Mobility rest of the day.
Rob UK
on Sunday, February 17, 2013 at 09:39 am
Endurance Ruck
12K TT 57# 01:55:09
Geoff
on Sunday, February 17, 2013 at 10:34 am
Sunday endurance...
Rest day yesterday...tackled the Endurance WOD today. Two miles @ 17:34...sub 9:00 pace, pretty good for my slow self.

Off to Phoenix this week but going in early enough to get a good run in on Tuesday in one of the mountain parks.
Krusty505
on Sunday, February 17, 2013 at 12:47 pm
Tabada spin
Spin bike 45:00
10:00 warmup
2x Tabada
10:00 recovery
2x Tabada
5:00 cooldown

5 RFT
5 pull-ups
10 push-ups
15 squats
20 crunches
1:30 hollow hold
13:00

Rehab is definitely coming along
Pablo
on Sunday, February 17, 2013 at 12:58 pm
About running
Is it ok 2 miles? I was expecting 20 or 12 miles...
PLA
on Sunday, February 17, 2013 at 04:48 pm
Day 156
Run (2M TT): 12:55
Kaitlin
on Sunday, February 17, 2013 at 05:15 pm
RE:About Running
Pablo--
Yes 2 miles at 90% 2M TT pace
Chris Biles
on Sunday, February 17, 2013 at 06:04 pm
SS run
15:27
Brad Smith
on Monday, February 18, 2013 at 05:30 am
run 2 mile
Missed Friday and Saturday, so did 2 mile TT on treadmill.

11:32
Will Fox
on Thursday, February 21, 2013 at 04:34 am
perf. Thu 2/21
14:16
90% of 13:00
dreadmill 2%
Comments are closed for this post.