W.O.D.: I T/TT Day 1 Week 10
CFE STRENGTH & CONDITIONING WOD:
3S Rest Day for S&C WOD
Max distance handstand walk
Post distance 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): 800m TT
Bike (SUN): 10M @ 12M TT pace
Run (SUN): 5k @ 90% 5k TT pace
Row (SUN): 5k TT
Ruck (SUN): 5k TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Swim (Sat or LI): 1M @ 85% 1M TT pace
Bike (SUN): 15k @ 90% 10M TT pace
Run (OFF): Off
Post sport, time, or distance to comments.
on Saturday, March 16, 2013 at 06:24 am
3/16/13 WOD3 Hour bike this AM. 15 minute warm-up, 2 hours 82-85%, 15 rec., 2 x 10 min. aerobic sets, and 10 minute cool-down. I'm tired. Really wanted to stop after the 2 hour effort, but all the past CFE training has really helped mentally. Mobility right after. Gonna get some muscle smashes in later on while college basketball is on. Sparty On!!
on Saturday, March 16, 2013 at 12:37 pm
Run WODI am trying to catch up on my running because I am scheduled to do a Maraton in April and I missed 6 weeks of run training due to an injury. I made up the 13.1 mile run from last week. It was way slower than I wanted it to be. Time was 1:52:41... roughly 15 minutes slower than my PR. My legs were tired and felt like wood.
on Saturday, March 16, 2013 at 02:26 pm
Day 183S&C: 8:00 Handstand hold*
40 minutes mobility
* 1:30 hold, :30 rest then :30 hold/ :30 rest for remainder of 15:00.
** worked up to 70lbs on thick bar wristroller set at 6' height for 3 reps.
on Saturday, March 16, 2013 at 03:07 pm
That sucks to write! I can't even balance in a handstand, so I spent 15:00 practicing.
on Sunday, March 17, 2013 at 10:33 am
Sluggish from plane travel