W.O.D.: F T/TT Day 2 Week 8

Sunday, August 19, 2012 • EnduranceF, Stamina




Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 95% of 500m TT pace

Bike (SUN): 15M @ 95% of 15M TT pace

Run (SUN): 5k @ 95% of 5k TT pace

C2 Row (SUN): 10k @ 95% of 10k TT pace

Ruck (SUN): 5M @ 95% of 5M TT pace; use 40# ruck/vest

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF):  OFF

Bike (SAT): 45 minutes @ 85% Effort

Run (SUN): 10k TT

Post sport and times/distances 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.

Win a trip to San Francisco to train for 1 day (individuals raffle) or have Brian do a 1 day clinic at your Gym (affiliate raffle)


Grand Prize (individuals)

Purchase a copy of Power, Speed, Endurance on Barnesandnoble.com or Amazon.com and send your receipt to: PSEndurance@gmail.com
    •    Airfare
    •    Two Nights Hotel Stay
    •    Private Consultation
    •    Lunch and $500 GC to Reebok (http://www.shopreebokcrossfit.com)
•    Runner Up prizes include 6 month supply of 3Fuel (http://www.3fu3l.com), and $250 GC to Reebok  

Affiliate / Team Prize

The affiliate gym that orders the most books (wholesale prices when purchasing 10 copies or more), wins a free Running Mechanics Workshop with Brian MacKenzie, and will get 25% off Reebok gear  (www.ShopReebokCrossFit.com) For these orders please email psendurance@gmail.com as they are at a reduced rate.

Disclaimer: To be eligible for the raffles, you must live in the continental United States. Dates for prizes are contingent on MacKenzie’s availability. The CF Box prize is limited to
 20 attendees.

Deadline for the raffle is September 15, 2012.

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Comments (8)

Brad Williams
on Sunday, August 19, 2012 at 06:20 am
8/19/12 WOD
Didn't wear the Timex GPS watch today and just ran as hard as I could for 54 minutes (that is wear I was at a point where I would have specific start and end points). Got 7.3 miles. Really happy with that. I was checking my cadence at various points too and I was doing 88-90 steps so that is improving too. Hopefully, I can get this time down for my 10k race in a few weeks. Solid run today.
Daniel Smith
on Sunday, August 19, 2012 at 02:37 pm
Sprint Tri!
Thank you CrossFitEndurance!! Placed 2nd overall in the sprint tri with 750m swim, 20M bike and 5K!! Overall time 1 hour and 14 minutes!! You helped me accomplish this and I thank you!!
on Sunday, August 19, 2012 at 02:58 pm
Endurance WOD
5k @ probably more of 90%

on Sunday, August 19, 2012 at 03:55 pm
RE: Sprint Tri
Daniel-- Congrats on your race! Do you have any action shots from the race? Send them with race name and link to results.
Chris J
on Sunday, August 19, 2012 at 04:55 pm
Well today is day one of trying out CFE. I have visited the site a bunch but never committed to giving it a go. I finally decided to go for it!

WOD: 10k TT- 44:48. Was a little dehydrated but the cool weather (73 with a light drizzle) definitely helped out a bit.
on Sunday, August 19, 2012 at 05:16 pm
Tempo run today
I needed to practice pacing for an upcoming race, so I did a hilly 10 mile run at half marathon goal pace this afternoon, (10.3 miles - 1:33:19).

The weather was great and I felt really good. One more week of hard training then a taper week.
Brent J
on Sunday, August 19, 2012 at 05:56 pm
Sprint Tri
First Triathlon in 2 years after about 2 months of following CFE. 9th in AG and 65th OA out of 950. Felt pretty good and pretty happy about the race. I used to be sore for 2-3 days after a sprint prior to CF. I'm happy to report I am not sore at all and am looking forward to my next couple of races. Thank you CFE!
Jörund Rundhovde
on Tuesday, August 21, 2012 at 11:10 pm
Terrain sprint Tri
Terrain sprint Tri.
1:36 Slightly slower than last year. But muddy course this year. Same placment as last year 30/140
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