W.O.D.: Tempo | 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): 1000m @ 90% 1200m TT pace
Bike (SUN): 10M @ 90% 12M TT pace
Run (SUN): 3M @ 90% 5k TT pace
Row (SUN): 2k @ 90% 2k TT pace
Ruck (SUN): 8M @ 85% 5M TT pace
Post sport and time to comments.
Swim (OFF): OFF
Bike (SAT): 10M @ 90% 12M TT pace
Run (SUN or SI): 3M TT pace
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.
CrossFit Endurance Seminar, CrossFit Escape
on Sunday, April 28, 2013 at 07:26 am
4/28/13 WOD10 mile run this morning. 1:23 hours. 25 min. steady run to track. Did 24 x 100m/Jogged curves. Don't know pace for each, but I picked it up pretty good. 31 min. run back to apartment had to add some distance.
40 min. recovery spin along with mobility after. Legs felt pretty good after TT yesterday. Things progressing along nicely. I feel a lot better about myself now than I ever did last year.
on Sunday, April 28, 2013 at 09:52 am
3s run wodRun: 3 miles (19:55 - 6:38/mile)
on Sunday, April 28, 2013 at 02:57 pm
Endurance RuckRuck 8M @63lbs
on Sunday, April 28, 2013 at 07:17 pm
SSBike25 mile road bike. avg 21mph.
Stretching and foam roller after