W.O.D.: E Tempo / Time Trial Day 1 Week 4

CFE STRENGTH & CONDITIONING WOD:

Three rounds for time of:

50 Double Unders

15 Burpees

12 Chest-to-Bar Pull-ups

Post time to comments.


ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 10M TT

Run (SUN): 5k TT

C2 Row (SUN): 5k TT

Ruck (SUN): 7 Miles @ 85% of 7M TT pace with 45# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN followed by Bike TT): 500m TT

Bike (SUN immediately following Swim TT): 10M TT

Run (SAT): 5M @ 90% of 5M TT pace

Note: For the "brick," attempt to make the transition from the swim to bike as sport-specific as possible (even if you can't jump right onto the bike, still practice your transition as best as possible)

Post sport and time or distance 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 Roots Endurance Team Posts Huge Gains - Roots Endurance


MWOD: Stop walking like a duck.


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Comments (14)

styria69
on Saturday, April 28, 2012 at 02:22 am
hard
well done CFE S&C WOD! The burpees and the pull-ups are very hard for me, but I'm a beginner ;-) Double unders also not possible therefor made single and tried to jump higher.
Brett Dean
on Saturday, April 28, 2012 at 05:51 am
S&C WOD
My jump rope is currently broken and I'm waiting on a brand new speed rope! So I subbed in 50 box jumps at 12" in lieu of the double unders.

Results: 13:06
Brad Williams
on Saturday, April 28, 2012 at 06:08 am
4/28/12 WOD
Tempo run- 37:51 minutes. After some recovery running did the 10x100m sprints. Not sure on the time on those I did them on the minute. Easy running and drills for cool-down. Mobility after and through day. Great run this AM.
Wouter M
on Saturday, April 28, 2012 at 06:17 am
WOD
WOD in 10.15
Emanuel
on Saturday, April 28, 2012 at 08:37 am
wod 10.30
Kieran
on Saturday, April 28, 2012 at 11:23 am
3s run
10 x 100m 45s rest
I went to the track for once to christen my first minimalist shoes. 15.6-16.7s each
Brad
on Saturday, April 28, 2012 at 01:29 pm
120428
Run (SUN): 5k TT 21:44
Recovery WOD X2
Enoch Pitzer
on Saturday, April 28, 2012 at 01:35 pm
Trail run
16.5 mile trail run on the same course I'm running a marathon in 1 month.. Legs are feel good, mwod tonight.
Jeff Ford
on Saturday, April 28, 2012 at 01:39 pm
S&C WOD
WOD 9:50 Hit 10M TT = 30 minutes even this afternoon 20mph, good cadence.
Alan Pamayo
on Saturday, April 28, 2012 at 03:24 pm
WOD as RX'd: 12:04
Chad Brinkley
on Saturday, April 28, 2012 at 03:38 pm
Run WOD
I did the three sport Tempo Run this morning: 5 Miles in 37:38 (7:31 Pace).

S&C at the local box this morning:
3 Rounds of [25 Wallballs @20 LB to a 10' Target, 25 Calorie Row, 25 Ball Slams @50 LB, 25 Box Jumps @24", 25 yard Walking Lunges. Time was 22:13 RX.

CONGRATS to all the Crossfit Roots Endurance Athletes. Clearly your hard work is paying off. Those PR's are incredible!
Zach
on Saturday, April 28, 2012 at 04:43 pm
april 27
5k TT: 25:30

WOD: 11:57 Rx
DRod
on Saturday, April 28, 2012 at 08:53 pm
WOD
S&C: 9:30

followed by 15 min of muscle up skill work (its been awhile)
vasko5m
on Saturday, May 12, 2012 at 08:01 pm
WOD
Following 2 weeks behind (to allow for planning):
9:30
Comments are closed for this post.