W.O.D.: Time Trial
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): 15M TT
Run (SUN): 5k TT
Row (SUN): 2k TT
Ruck (SUN): 12M TT, 55# Ruck/Boots/Utes
Post sport and time to comments.
Sunday Is The 3S Rest Day
Swim (OFF): OFF
Bike (OFF): OFF
Run (SAT or LI): 5k 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.
on Sunday, April 07, 2013 at 06:13 am
4/7/13 WODLong run this morning. 1:37 hours for 11 miles. Was shooting for 17, but legs were hurting from hard "brick" WOD yesterday and I didn't refuel properly. I burned 4100 cals according to my monitor and I could feel right away they weren't replaced. Did strength recovery about 30 minutes later followed my mobility.
Took bike in to get tuned up for season so I'm gonna to do sort a recovery/taper this week since I won't get it back till around Wednesday. That should help me get refocused and recover. Yankees vs. Tigers later on should be good.
on Sunday, April 07, 2013 at 10:47 am
Endurance Run5k TT
on Sunday, April 07, 2013 at 11:10 am
Barbara lite MtbBarbara Lite
5 RFT 3:00 RI
(2:15, 2:18, 2:13, 2:11, 2:11) 23:12 total time.
Elena Gallegos trail ride 1:10 felt great! 12 weeks post spinal fusion!!
on Sunday, April 07, 2013 at 11:15 am
Weekend WODS4/6/2013: I did he ADRIAN Hero WOD in the AM - 7 Rounds for time of 3 Forward Rolls, 5 7' Wall Climbs, 7 Toes to Bar, and 9 Box Jumps @30". Time was 23:12 RX.
Afterwards, I helped out a fellow athlete who needed a partner for a WOD. Partner WOD - Partners work together to complete 21-15-9 of Power Cleans @135, Ring Dips; Each partner does 9 Burpees, Run 400 meters together, Each partner does 15 Burpees, Run 400 meters together, Each partner does 21 Burpees, Run 400 meters together, Partners work together to complete 100 Toes to Bar. Time was 25:51, my part was RX.
4/7: I did the Springfield Urban Warrior Challenge today. 7+Mile Urban Obstacle Course. Official distance was supposed to be 12K, but that didn't include the distance run in any of the five or six parking garages we had to ascend. Final time was 1 hour 42 minutes and some change... good enough for second place in my age group. Pretty happy with that given that I could feel every wall climb and box jump that I did yesterday...
on Sunday, April 07, 2013 at 12:48 pm
5k TTRan a 21:35 this AM.
Overall Pace - 6:57/M
on Monday, April 08, 2013 at 10:36 am
5K Race for Hope Results1st Overall @ 15:29
= 28s Life & Course PR
First "long-ish" run of the season that didn't involve wearing a 45# military tactical pack
on Monday, April 08, 2013 at 06:03 pm
on Wednesday, April 10, 2013 at 01:21 pm
5K Race for HopeJake Fisher. Crazy time, so you ran sub 5's? Was this the 5k in Lincoln, NE?