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 TT
Bike (SUN): 20M TT
Run (SUN): 3M TT
Row (SUN): 2k TT
Ruck (SUN): 8M TT, Full Kit
Post sport and time to comments.
Saturday is the 3S Rest day
Swim (OFF): OFF
Bike (SUN or LI): 20M TT
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, May 19, 2013 at 06:55 am
5/19/13 WOD2 x 3 mile hill runs this morning. 10 minute warm-up (dynamic stretching, drills). 2 x 3 mile/5 rec.- 23:27, 23:50. 15 minute easy run, drill cool-down.
First 3 miler was up and down a 1/5 mile hill. I was going up faster than I ever have on that hill. Had a really good cadence going. Focused on keeping steady rhythm on way down so I didn't destroy my hamstrings. Second 3 miler had two sustained hills and those hurt. I was still pretty tired from the first interval.
S&C WODS really helped me stay upright when going up and down. Didn't feel broken at all.
Did yesterday's S&C WOD after driving to gym. 55# for SDHP- 11:43 min. I was drained after running. I also didn't take anything in before run or after except water and I could definitely feel it.
Foam roll smashes and stretching after WODS.
on Sunday, May 19, 2013 at 02:23 pm
Endurance RunRun 3M TT
on Sunday, May 19, 2013 at 03:51 pm
Interview with DanThe interview with Dan Hollingsworth is posted on www.crossfitera.com already, come check it out :D