W.O.D.: Tempo | Time Trial

Sunday, August 25, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m TT

Bike (SUN): 20M TT

Run (SUN): 10k TT

Row (SUN): 5k TT

Ruck (SUN): 10M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1600m @ 80% 1200m TT pace

Bike (SUN): 30M @ 80% 20M TT pace

Run (OFF): OFF

Post sport and time 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.



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Comments (4)

Kieran
on Sunday, August 25, 2013 at 12:21 pm
ss run
10k TT - 47:52
Chad Brinkley
on Sunday, August 25, 2013 at 01:03 pm
Catching Up...
Lots of traveling during the last few weeks... It has kind of messed up my training schedule.

8/19: Travel WOD
Strength: 5x3 DB Front Squat with 2 50LB DB
Conditioning: 5 Rounds of 6 Turkish Get Ups @25 (alternating L/R), 10 DB Snatch @50 (alternating L/R), 12 Sprawling Sit Ups, 15 DB Swings @50.

8/20: Strength: Deadlift 7x3 (135/185/205/225/245/275/295); DB Shoulder Press 1-2-3-4-5-6-7 (2x40 LB DB)
Conditioning: 5:00 - Run 600 and rest with remaining time; Immediately after, 15 Min AMRAP of 21 Double Unders, 15 Ring Push Ups, 9 Deadlift @185 (2:33 Run; 5 Rounds + 43 Reps RX).

Run WOD: 8 x 60 Seconds with 30 Seconds Rest (intervals were all between 280 and 300 meters)

8/21: Partner WOD - Each Partner performs the following work 21-18-15-12-9-6 Ring Rows & Power Clean @115; Then Both Partners Run 300 M Together; Then Each Partner completes the following work - 21-18-15-12-9-6 Box Jump @24" & Partner Wallball Sit Ups with 20 LB Wallball; Then bother partners run 300 meters together. 34:06 RX.

8/22: Conditioning: 12 Minutes of Flag Football; 15 Minute AMRAP of 15 OHS @75, 12 Pull Ups, 9 Burpees. 5 Rounds + 5 OHS RX.

Bike WOD: 27 x 1:00 with 30 seconds rest (intervals were all .36 to .37 miles)

8/23: Strength - Power Snatch + Split Snatch L + Split Snatch R (65/85/95/115/125/135/145 Fail)
Conditioning: 3 Rounds of 8 Alternating Split Snatch @115, 7 Bar Muscle Ups (Scaled with Jumping Bar Muscle Ups), Run 400 Meters (Time was 15:13).

Swim WOD: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 20 x 50 Yards with 30 seconds rest (intervals were all between 47 and 50 seconds), 200 Cool Down + Mobility.

8/24: Conditioning: HERO WOD ZEUS - 3 Rounds of 30 Wallballs (20 LB to 10'), 30 SDHP @75, 30 Box Jump @ 20", 30 Push Press @ 75, 30 Calorie Row, 30 Push Ups, 10 Backsquats @ Body Weight (165). Time was 47:48 RX.

Swim WOD: 1600 Meter Tempo Swim in 38:30.

8/25: 30 Mile Tempo Bike in 1:41:00 along hilly course.

One week of normal training before I taper for Ironman Wisconsin...
Brad Williams
on Sunday, August 25, 2013 at 02:47 pm
MI Titanium 70.3 Result
5:46:29 for MI Titanium 70.3 today. 7/14 in 30-34 age group when I left. 45:19 1.2 mile swim. 2:48:07 for 57 mile bike. 2:05:36 for 13.28 mile run. That is what I had on Garmin. Really hilly, windy, and hot here in MI. Happy with result considering conditions. Had some stomach problems at mile 9 on run, but they subsided shortly. Used 3Fu3l on bike w/2 Honeystinger Wafers. 2 GU on run w/water. One if the hardest races I've done in a while any distance with all the hills, heat, and wind. Really happy with result. Thanks for all the support on here it really means a lot.
Chad Brinkley
on Sunday, August 25, 2013 at 03:58 pm
nice work Brad
Congratulations on your great finish Brad!
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