W.O.D.: Tempo | Time Trial

Sunday, December 29, 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): 1200m TT

Bike (SUN): 30k TT

Run (SUN): 8M TT

Row (SUN): 8k TT

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

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1200m @ 80% 1000m TT pace

Bike (SUN): 15M @ 85% 20k 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.


Nicole, trained for her first marathon using CFE - Finished in 3:07:40


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Comments (2)

Jeff Ford
on Sunday, December 29, 2013 at 06:26 am
Nicole First Marathon
Great job Nicole that's a killer time!! Had you run previous marathons doing traditional training?

- Jeff
jford@firecoachingconsulting.com
Brad Williams
on Sunday, December 29, 2013 at 01:08 pm
12/29/13 WOD
Intervals on the bike this morning. 15 min. Warm-Up (Spin, 4 x 1 leg pedal drills, Pace Increase), 4 x 6 min./4 rec., 5 min. Cool-Down.

Quick S&C WOD right after. 10 Rds., 10 Reps Each of Sit-Ups, Push-Ups, Squats- 6:19 min.

Stretched after trip back home to Westland. Gonna hit the foam roller in a few. Lots of progress this week. Happy with it.
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