W.O.D.: I T/TT Day 2 Week 6
CFE STRENGTH & CONDITIONING WOD: Rest Day
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.
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
on Sunday, February 17, 2013 at 06:01 am
2/17/13 WOD10 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.
on Sunday, February 17, 2013 at 09:39 am
Endurance Ruck12K TT 57# 01:55:09
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.
on Sunday, February 17, 2013 at 12:47 pm
Tabada spinSpin bike 45:00
1:30 hollow hold
Rehab is definitely coming along
on Sunday, February 17, 2013 at 12:58 pm
About runningIs it ok 2 miles? I was expecting 20 or 12 miles...
on Sunday, February 17, 2013 at 04:48 pm
Day 156Run (2M TT): 12:55
on Sunday, February 17, 2013 at 05:15 pm
Yes 2 miles at 90% 2M TT pace
on Sunday, February 17, 2013 at 06:04 pm
on Monday, February 18, 2013 at 05:30 am
run 2 mileMissed Friday and Saturday, so did 2 mile TT on treadmill.
on Thursday, February 21, 2013 at 04:34 am
perf. Thu 2/21
90% of 13:00