W.O.D.: E Tempo / Time Trial Day 1 Week 8


(a) Hollow Rocks 2:00

(b) Max L-Sit Hold (accummulate as much time in L-Sit in 2:00)

(c) Three rounds for time of:

12 Ring Push-ups

12 Goblet Squats, 2/1.5 pood

6 Broad Jumps

Post L-Sit time and time for triplet to comments.


3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 45 minute TT

Bike (SUN): 60 minute TT

Run (SUN): 60 minute TT

C2 Row (SUN): 45 minute TT

Ruck (SUN): 60 minute TT with 45# ruck/vest and boots/utes

Post sport and distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 15M @ 90% of 20M TT Pace

Run (SUN): 60:00 TT

Post sport and time or distance to comments.


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 Coronado Endurance athletes Sheryl Matney, Michelle Petit and Bill Haffey, after an unsupported Rim-to-Rim-to-Rim Grand Canyon Run, 45 miles 19 hours

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Comments (9)

Wouter m
on Saturday, May 26, 2012 at 02:50 am
L-sit accumulated 69 sec
Wod in 6.35
Sub 36 push ups for 12 ring push ups
on Saturday, May 26, 2012 at 04:17 am
Morning run for about an hour, fartlek.

Wendler Deadlift Week 2
198, 220, 242 x3 reps (have to work out in kg for next few weeks)

Wendler Shoulder Press Week 2
88, 110, 121 x3 reps

L sit for 2 minutes...took about 2:25 (yeah I read the thing wrong)
WOD rx in 4:52
on Saturday, May 26, 2012 at 06:00 am
3S bike
15M - 47min
I focused on good posture and a smoother stroke keeping cadence up dropping gears more on hills. It felt like 90% effort but ended up equaling last week's pace.
Love technique improvement.
Brad Williams
on Saturday, May 26, 2012 at 06:52 am
36 mile bike ride in a toreentioal downpour this morning. Went a couple firends; one who is training for the 1/2 IM Age Group Worlds in Spain, that the other who is doing a couple 1/2 IM's. 22 mph avg. not including warm-up/cool-down time. Total ride for me was around 1:48 HRS. Always good to ride with friends, especially, ones that are faster.
Alan Pamayo
on Saturday, May 26, 2012 at 12:18 pm
Hollow Rocks 2:00

L-Sit on rings for 1:09 of 2:00

WOD as RX'd: 3:43
Chad Brinkley
on Saturday, May 26, 2012 at 03:39 pm
I did the three sport Run WOD this morning: 60 minute time trial. Distance was roughly 7.85 miles. Pacing was a little off today as it took me a few miles to warm up.

Later in the morning (3+ hours later) I did S&C WOD at the local box. In honor of memorial day, we did "the Seven" today. I scaled the HSPU, the KB Swings, and the Thrusters, but all else was RX. I don't know my time as the clock malfunctioned. Suffice it to say I think it was in the 50-60 minute range and I was happy just to finish. By the end of the WOD, my hands were so slick I couldn't grip the pull up bar anymore.

7 Rounds for Time of: 7 HSPU (3 Abmats), 7 Thrusters @115, 7 Toes to Bar, 7 Deadlift @245, 7 Burpees, 7 KB Swings @62, 7 Pull Ups.
on Sunday, May 27, 2012 at 04:52 am
S&C: 4:50

Much harder than it looked
on Sunday, May 27, 2012 at 02:08 pm
WoD Result
Hollow rocks + L-sits scaled pulling knees up using rings (2:00/ea.)

Scaled KB @ 55#; T=7:11
on Monday, May 28, 2012 at 02:45 pm
Lsit 1:50
Wod 3:28 rx
Comments are closed for this post.