Sunday, 8 July 2012

IMPORTANT DATES:-

Mon/9 – Fri/13 July: Enduro closed for the week. Combined classes @ CFSG (7am; 6:30pm; 7:30pm)

‎81 Ubi Ave 4
UBI ONE #02-13/14
S(408830)

Map to CrossFit Singapore’s new premises.

Sat/14 July: Kettlebell workshop with Hayati Nuffus @ 8am.

Mon/16 July: Normal classes resume @ Enduro.

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CFE STRENGTH & CONDITIONING WOD: Rest Day

ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD

Single-Sport (SS):

Choose ONE of the following sports:

Swim (SUN): 1500m @ 85% of 1500m TT pace

Bike (SUN): 20M @ 85% of 20M TT pace

Run (SUN): 2 x 2M, rest 5:00, hold both 2M splits within 0:30

C2 Row (SUN): 2 x 3k, rest 5:00, hold both 3k splits within 0:30

Post sport and times to comments.

Multi-Sport (3S):

Choose ONE of the following sports:

Swim (SAT): 10:00 Tempo, 5:00 @ 85% effort, 5:00 @ 90% effort

Bike (OFF): 10M @ 85% of 10M TT pace

Run (SUN): 10k TT

Post sport and distances/times 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.