W.O.D.: D Tempo / Time Trial

Day 1 Week 7
Saturday, February 25, 2012 • EnduranceD T/TT

CFE STRENGTH & CONDITIONING WOD:

3+ Hours AFTER Endurance WOD

As many rounds as possible in 8:00 of:

5 C2B Pull ups

5 Squat Snatches, 135/95 pounds

Don't rush through the Snatches. Make sure each attempt is a "good rep" just like during a CF competition.

Post rounds to comments.


ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD

"Sport (DAY)" refers to when the workout is programmed/designed to be performed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SUN): 30M TT

Run (SUN): 60 minute TT

C2 Row (SUN): 45 minute TT

Post sport and time/distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 15:00 Tempo - 5:00 @ 95%, 5:00 @ 85%, 5:00 @ 95% perceived effort

Bike (SUN): 60 minute TT

Run (OFF): 10k @ 90% of 10k TT pace

Post sport and time/distance to comments.



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Comments (16)

Sel Marie
on Friday, February 24, 2012 at 11:44 pm
WOD
WOD for Sat Feb 25th

@Bentsen State Park with P.T instructors and Coaches who are preparing for Crossfit mini-games competition for March 31st.
Fun in the Park.. test your skills and push it to the limit.
e
Each trainer from my gym is also preparing for our first CF certification seminar set in May!
Mike
on Saturday, February 25, 2012 at 04:43 am
swim WOD
Yesterdays swim was great.. 50m free from the bottom in 29.7 sec (50m pool)

Todays swim was catastrophic ^^ Did the 1500m TT (50m pool) in 23.35 which was my slowest time ever. Felt like puking after the first 300m, but o well, I got through :D
Mike
on Saturday, February 25, 2012 at 04:57 am
swim WOD
Yesterdays swim was great.. 50m free from the bottom in 29.7 sec (50m pool)

Todays swim was catastrophic ^^ Did the 1500m TT (50m pool) in 23.35 which was my slowest time ever. Felt like puking after the first 300m, but o well, I got through :D
dave
on Saturday, February 25, 2012 at 06:18 am
multisport
Could someone please explain to me why the multisport exercises change when the weekend come along? I plan my routine on the friday but then when I check here on saturday morning, the exercises are all different..
Brad Williams
on Saturday, February 25, 2012 at 06:27 am
2/25/12 WOD
Tempo Swim- 625 meters. Finally got some flippers and worked with those after. Felt kinda uncoordinated for a few laps then found my rhythm. DId yesterday's S&C WOD about 30 minutes after. Push-Press- 135lbs./10 reps, 145lbs./8 reps, 160lbs./5 reps, 170lbs./2 reps, 175lbs./1 rep (PR). 7 min. Burpee AMRAP- 107 reps. That was brutal. Mobility rest of the day and watching basketball.
Kaitlin
on Saturday, February 25, 2012 at 06:56 am
RE:multisport
Dave-- 3S has the choice of doing the Long interval or tempo/tt wod for certain sports certain weeks. As is listed with the wod on the long interval it says sat or tempo/tt for 1 & sun or tempo/tt for the other.
CFE S&C are posted for both days.
Tempo/tt wods post Friday night for Saturday
O.T.Ingram
on Saturday, February 25, 2012 at 07:13 am
Endurance
Pool wasnt open at 5:30am

So i ran 3S but did 7 miles (OCD- I wanted an whole number) about 10K pace in about 52:48 1% incline (started my watch late)

Still recovering from flu and sinus infection very mucusie and wheezy.

You should hear my burpee video i sound like a balloon being deflated.
Daniel Smith
on Saturday, February 25, 2012 at 08:23 am
Late post
Thank you all for the help and encouragement!! I'll deff put the advice to use and really focus on my form and I bet one of the main problems is that I am not loose enough which is wearing me out so quickly.

I must also say that as a Christian one of my favorite verses is iron sharpens iron and that something this program does well in doing!! Continue to help and motivate us athletes!!!
O.T.Ingram
on Saturday, February 25, 2012 at 09:46 am
continuing ...Endurance... question
After my shift my schedule has cleared up. So would it be too much to do the swim wod wait 3 hours and then do the S&C wod after running this morning. I feel up to it.
Kieran
on Saturday, February 25, 2012 at 11:32 am
3S run
run 5:00, 2:30 rest, 6:00, 3:00 rest, 7.00 - 0.83mi, 0.94, 1.05

5 rounds - 10 front squats 135lbs, 20 t2b - 14:50
Chad Brinkley
on Saturday, February 25, 2012 at 11:41 am
Late Run WOD; Swim WOD; 12.1 WOD
Yesterday I did the 3 Sport Run WOD: 800 Warm Up + Drills; 5:00 On (roughly 1300 m); 2:30 Rest; 6:00 On (roughly 1500 m); 3:00 Rest; 7:00 (roughly 1900 m); 800 Cool Down

Yesterday's S&C WOD at the local box: [21-15-9 of Wallballs @20, Ring Dips, SDHP @95] + 400M Row for time. Total Time was 9:54.

This morning, I did the 12.1 WOD: 7 Minute AMRAP of Burpees (110 Reps).

Followed up with the 3 Sport Swim WOD: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick), 15 Minute Tempo Swim (roughly 800), 400 Cool Down (100 Pull, 100 Kick, 200 Freestyle).
Alan Pamayo
on Saturday, February 25, 2012 at 12:22 pm
WOD as RX'd: 5 Rounds + 1 C2B
Katie
on Saturday, February 25, 2012 at 03:49 pm
SS RUN
5.7 tredmill miles in 60 minutes. One step at a time. (:
Jake Fisher
on Saturday, February 25, 2012 at 06:47 pm
Daily Results
I watched A LOT of people at my box re-attempt the Open WOD 12.1 & most of them failed at besting their original score. Sad. No one would listen to me about Regionals being the focus... What WOD will destroy you early.

So, my training results from tonight...

SWIM 3 x 400m on 7:00
5:06 - 5:11 - 5:11
> Felt awesome for my second swim so far this season (3 months away from the pool). My shoulders/delts were crazy tight from the 102 burpees yesterday.

15 mins REST...

8:00 AMRAP
5 Power Snatch, 95#
5 C2B Pullups
= 6 Rounds // at a Globo Gym where I couldn't miss the snatch, so I had to scale the weight. And the pullup bar was 25m from the area where I was snatching.

3 mins REST (wracking weight)...

TABATA BIKE 8 x 20:10
2.1M // 339 avg watts

Tomorrow = FULL REST DAY!
O.T.Ingram
on Saturday, February 25, 2012 at 07:03 pm
S&C
So I didnt fewl up to the swim ended up with 5 sets as RX'd

I need a motivator i could do so muxh better
rksutt
on Monday, February 27, 2012 at 06:43 am
Injured Knee with 2 Weeks to 50k
So this weekend was not kind to me. I pulled a muscle in my shoulder attempting too much weight on the snatch, I wrecked on my bike resulting in a nice road rash, and Sunday, doing a longish run (13.1) in training for a 50k coming up in two weeks I injured my MCL on my knee (I think I actually injured it the week before after a rock slipped out on a trail run, but it only really showed up at 12 miles of running). Anyway, I'm sure I'll heal on all counts, but I would like to know how to best spend the next two weeks before my 50k getting my body back in shape. Any advice? I plan to completely lay off of running and I don't want to do too much to agrivate my shoulder. Thanks for your collective wisdom!
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