W.O.D.: Tempo | Time Trial

Sunday, March 02, 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 TT

Bike (SUN): 25M TT

Run (SUN): 12M TT

Row (SUN): 15k TT

Ruck (SUN): 15M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN or SI): 1600m @ 85% race pace

Bike (OFF): OFF

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

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.


CrossFit Montpellier



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Comments (5)

Dustin
on Sunday, March 02, 2014 at 03:47 am
starting off
I am coming back to running after several years of not running and I never ran 10 miles even when I was running regularly. Should I attempt to run the entire 12 miles or scale to a 5K or 10K (the longest I used to ever run)?
Brad Williams
on Sunday, March 02, 2014 at 06:05 am
3/2/14 WOD
Did the single sport bike 25 mile TT this AM. 30 min. Steady, 1:20 TT (Mix of climbs and flats, 15 min. Steady, and 10 min. Drill Down (3 x 1 leg Drills).

Stretching after and smashes later on. Skipped run after because hamstrings and calves were sore.
Brad Williams
on Sunday, March 02, 2014 at 09:57 am
RE: Starting Off
Dustin, I feel your pain. I've had a pinched nerve/herniated disk in my back since mid-November. I was lucky enough to be able to swim, bike, row, and do the S&C WODS. I started running again this week. I ran 3 miles Tuesday, 6 Thursday, and 9 yesterday. My run yesterday was around 9:18-9:25 pace. I was at 8-8:15 for longer runs if that says how much I'm behind.

Go with the 3 miler to gauge yourself. Then build from there. Since you have never ran farther than a 10K, 3 miles is plenty and take it slow too. Hope this helps.
McCusker
on Sunday, March 02, 2014 at 11:08 am
WOD 3/2
Run 12m TT
Legs sore today, snow covered roads.
1:32

Dustin - you should only progress as you ability allows. Universal Law of Scalability! Focus on the skill of running then progress as you see fit. The WODS listed are a guiding light. You don't have to be a slave to the Rx.
david
on Sunday, March 02, 2014 at 11:38 am
re.dustin starting off
i think the general consensus would be to maybe sub the long run for the long intervals posted during the week after such a long absence...i may be wrong though,lol
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