W.O.D.: I T/TT Day 2 Week 10
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): 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.
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.
on Sunday, March 17, 2013 at 06:32 am
3/17/13 WOD15.3 mile run this AM. 2:15:16 Hours. Pretty happy with that. Muscle smashes and stretching rest of day along with lots of college basketball. Selection Sunday is one of my favorite sports days of the year.
on Sunday, March 17, 2013 at 10:32 am
AngieRun 4.5mi 8:45ish pace
Angie: for time
First time doing Angie, so I had no idea what to expect for a time. I guess this gives me a baseline to work from.
on Sunday, March 17, 2013 at 01:11 pm
Endurance Ruck5k TT 55# 44:53
on Sunday, March 17, 2013 at 02:11 pm
Endurance RuckRuck 5k @58 lbs
on Sunday, March 17, 2013 at 03:25 pm
Day 184Run T (Rx):
~ 45 min mobility/drills
Time - 21:47
Pace - 4:21/km
Cadence - 88
~ 15 min cool down
Slightly faster than I set out for (4:40/km). Mechanics in line. Feet and lower legs felt great. At my favorite bar logging this. Happy St. Patrick's everyone.
on Sunday, March 17, 2013 at 04:59 pm
It's workingmy best 5k ever 21:15 with a bad cough ! Beat my best time from last summer before crossfit by close to 2 min.
looks like the crossfit and crossfit endurance work is working great.
on Sunday, March 17, 2013 at 07:57 pm
5k TT5k TT - 21:55, felt really good the first 2 miles, but the las 1.1 was a struggle.