W.O.D.: Tempo | Time Trial

Saturday, May 10, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time

21 - Deadlift (225/185)

Run 800m

15 - Deadlift (225/185)

Run 800m

9 - Deadlift (225/185)

Run 800m

Post results to comments.


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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1200m TT

Bike (SUN): 12M TT

Run (SUN): 2M TT

Row (SUN): 2k TT

Ruck (SUN): 5M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1000m @ 85% 800m TT pace

Bike (OFF): OFF

Run (SAT or SI): 10k @ 85% race pace

Post sport and time to comments.

CrossFit Impavidus Endurance Team

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Comments (4)

Brad Williams
on Saturday, May 10, 2014 at 12:09 pm
5/10/14 Willow Duathlon Results
Good day at the 3Disciplines Willow Duathlon. Warm-Up (D-Stretch, Run Drills, Pick-Ups). 5K Run- 21:32, T1- 1:43, 20K Bike- 34:42, T2- 49, 5K Run- 22:50. 8/13 35-39 age group and 28/145 overall.

T1 was slow because I got hot on run and had to peel arm warmers and couldn't get left over Garmin. Windy bike course and road had potholes from hard winter, but everyone had to deal with it. Lowered gear and really kept higher cadence into wind and I passed lots of people who were trying to go with a higher gear. Super happy with pacing on runs. Wanted to keep them within 2 minutes and I accomplished that.

Strength recovery after and stretched w/lacrosse ball smashes for mobility. Really happy with performance even happier with bike leg since it was my first outdoor ride this year.
on Saturday, May 10, 2014 at 04:32 pm
WOD 5/10
Sweat Rate Protocol today! 1 hour at goal race pace for the Eagleman Ironman 70.3.
Averaged 8:48 for the hour, and I ended up losing five pounds of sweat! I knew I sweat a lot, but geez!
on Sunday, May 11, 2014 at 11:49 am
Deadlift WoD
14:30 Rx
on Friday, May 16, 2014 at 04:59 am
slowly building an engine
10:40 unbroken lifts
Comments are closed for this post.