W.O.D.: I T/TT Day 1 Week 7
CFE STRENGTH & CONDITIONING WOD:
3S Rest Day for S&C WOD
10:00 - Handstand Practice
(Accumulate 10:00 in a freestanding Handstand)
5:00 - L-Sit Practice
(Accumulate 5:00 in an L-Sit)
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): 1M @ 80% 1200m TT pace
Bike (SUN): 25M TT
Run (SUN): 5M TT
Row (SUN): 5k @ 85% 2k TT pace
Ruck (SUN): 10k @ 90% 12k TT pace
Post sport and time to comments.
Swim (SAT or LI): 1M @ 80% 1200m TT pace
Bike (SUN): 30M @ 85% 20M TT pace
Run (OFF): OFF
Post sport, time, or distance to comments.
on Saturday, February 23, 2013 at 07:24 am
2/23/13 WODTempo bike ride first this AM. 15 min. warm-up, 2:15 tempo/5 rec. 20 min. steady 75%, 10 min. cool-down. 21 min. run after. 2.32 miles (9:03).
Did 2 hours of bike on the trainer, then went to Lifetime for Spin class (for atmosphere) to finish. On the run, as I increased cadence I noticed HR% went down. Probably could've gone faster, but wanted to see where I was at after a long bike. Cadence was around 92-93. I know I have more in me.
Gonna be MWodding for a while today. Enjoy the college basketball everyone.
on Saturday, February 23, 2013 at 09:56 am
WODThe handstands were fun! I made it 20 sec freestanding!!! wooo hooo
The L-situps, not so much fun. I made it 1:07 strict, then had to revert to thighs parallel to the floor and shins and feet dangling. I was using bar stool so I had room :)
on Saturday, February 23, 2013 at 03:27 pm
S&C WODWOD Scaled
10:00 of Hand Stand Holds (on wall)
5:00 of L-Sits (on stacks of bumbers)
I am on another vacation so I was off the last week. I drove out to Wyoming to travel into the Wind River Range. Sadly, a 10 day trip turned into 3. Snowshoes just wouldn't cut it ... I really needed AT skis. Lesson learned. It was quite a workout with about an 80 lb pack since I was solo. But I still had a good time. Driving home through Nebraska and Iowa two days ago... not so much.
on Saturday, February 23, 2013 at 04:10 pm
Running Already!Run 2.5 miles 8:45 pace
2:30 hollow hold
2.5 miles isn't that much, but for 6 weeks post spinal fusion, I'm pumped!