W.O.D.: Tempo | Time Trial

Sunday, February 23, 2014 • 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): 1600m @ 85% race pace

Bike (SUN): 20M @ 85% race pace

Run (SUN): 10M @ 85% race pace

Row (SUN): 10k @ 85% race pace

Ruck (SUN): 12M @ 85% required pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1200m TT

Bike (SUN): 15M @ 85% 12M 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.


Jeff Ford and CrossFit Hilton Head representing at the Savannah Rock & Roll Marathon



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Comments (6)

Tim
on Sunday, February 23, 2014 at 01:52 am
Sprint Tri
Race summary of my second sprint tri:

Training: I've documented my training here over the last 2 weeks so you can go back and have a look (if you really want), but a quick summary: Wendler 5/3/1 strength (bench, squat, press, deadlift) with an oly lifting day. Assistant work after each wendler session. No metcons (my metcons are good, so I need to work on my weaknesses), Endurance wods, Swim: SI, LI and TT, bike: LI and TT. No running wods (need to work on weaknesses)

Sprint Tri (750m, 20km, 5km):

Swim: 15:43. Compared to my first, felt really good and still struggled to keep to the course but it wasn't as bad as my first one. Got out of the water and wasn't disorientated at all.

T1: 2:10.

Bike: Really hard bike course, lots of steep hills. Could tell who didn't do squats as when we went up the hills I'd overtake them. My weakest leg, definitely need to work on this.

45:07.

T2: 0:35

Run: My strongest leg, great run course, flat, no wind. Overtook many people on this and improved my position well.

21:22.

Overall time: 1.24.58. 34th overall. Which is good considering I got 77th overall in my first Sprint.

Rest for a few days, then turn my attention to Olympic distance, got two of them before a HIM.
Brad Williams
on Sunday, February 23, 2014 at 06:18 am
2/23/14 WOD
TT/Interval bike this morning. 15 min. Warm-Up (Spin, 2 x 1 Leg Drills, Pace Increase), 45 min. TT/10 rec. 3 x 9 min.(5K)/5 rec. Intervals. Did these as climbs because the TT I did was all flat. 12 min. Cool-Down.

Did some dynamic stretching for mobility and I'm getting a massage later on so that should help recovery and back a lot.
Jonathon Manuel
on Sunday, February 23, 2014 at 10:52 am
140223
1200m swim TT 31:45
McCusker
on Sunday, February 23, 2014 at 11:50 am
WOD 2/23
10 mile run - 1:12
Brad Williams
on Sunday, February 23, 2014 at 04:31 pm
Re: Sprint Tri
Congrats on the finish Tim! Your getting a lot stronger. You might want to get Brian Mackenzie's book: Power, Speed, Endurance (if you haven't already) It has a lot of information in it that can help you with swimming and biking. Again, congrats, and I look forward to seeing more positive results from you.
Tim
on Sunday, February 23, 2014 at 05:35 pm
Sprint Tri
Thanks Brad, got his book, also got Ramanovs books as well, Hoping my swim and bike benefit from his teachings. Best thing I took away from PSE is to treat each sport as a skill first, rather than just hammer away at the distance.

Hope your injuries are getting better. Next tri is on 29th of March. 1.5km, 60km, 10km.

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