W.O.D.: G T/TT Day 1 Week 10

Saturday, November 10, 2012 • EnduranceG, T, TT, Tempo, Time Trial


As Many Rounds As Possible In 20:00 Of:

10 - Bench Press (BW)

10 - Strict Pull Ups

10 - Double Unders

Post rounds to comments.


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

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

Bike (SUN): 10M TT

Run (SUN): 2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 recover between, hold efforts within 2:00-3:00

Row (SUN): 8k TT

Ruck (SUN): 10M @ 15M TT pace, 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 1000m @ 85% of 800m TT pace

Bike (SAT or SI): 10M TT

Run (SUN or SI): 2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 recover between, hold efforts within 2:00-3:00

Pathomechanics and IT Band Hell

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Comments (8)

Brad Williams
on Saturday, November 10, 2012 at 05:43 am
11/10/12 WOD
35 min. TT for the 10 mile bike this AM. Did 6 x 3 min./1 rec. intervals for the 1 milers after. Each one seemed slower each set.

20 min. AMRAP shortly after. 100lbs. for the Bench Press and Tuck Jumps subbed for DU's. 8 sets + Bench Press's + 6 Pull-Ups. Super hard after bike WOD.

Mobility through day. Gonna try for 3 sets of 5K's tomorrow before heading back home. Sparty On!!
Chad Brinkley
on Saturday, November 10, 2012 at 08:38 am
Swim & Bike WODS
11/9/2012: I did the three sport Swim WOD in the evening. 400 Warm Up (200 Freestyle, 200 Drills), 15 x 75 Sprints with 25 Recovery, 200 Cool Down. Unsure of the exact times on the sprints but I think most of them were between 65 and 75 Seconds. Very tough WOD for me. I was struggling to maintain form at the end.

In the AM, I did the local S&C WOD: 10 Power Snatch @95, 20 HSPU (3 Abmats & 2 35LB Plates), 30 Box Jump @24", 40 Wallballs (20 LB to 10'), 50 Toes to Bar, 40 Wallballs (20 LB to 10'), 30 Box Jump @ 24", 20 HSPU (3 Abmats @ 2 35 LB Plates), 10 Power Snatch @95. Time was 29:19.

First time doing HSPU in a WOD facing away from the wall. Also the first time I was ever able to kip a HSPU. Very excited about my progress on this movement.

11/10/2012: This morning, I did the three sport Bike WOD. 10 Mile Time Trial in 29:15.

Followed up with the local S&C WOD: 24 Minute AMRAP of - 2 Wall Traverse (7'), 40 Meter Prowler Push (340 LB), 6 Muscle Ups, 8 Thrusters @115. 3 Rounds + 2 Walls + 40 Meter Prowler Push. All RX except I had to scale with jumping muscle ups.
Carl S
on Saturday, November 10, 2012 at 12:01 pm
Todays WOD
Not rx'd; 60kg bench press.

5 rounds + 12 double unders
charlie douthwaite
on Saturday, November 10, 2012 at 01:10 pm
1000m swim at 85% this morning, 19:48 felt great, shoulders still kinda sore from HSPU and Muscle Ups
on Saturday, November 10, 2012 at 02:25 pm
20 min AMRAP:

10 BW Bench Press
10 Strict Pull-ups
10 Double Unders

Rx'd @ 215# Bench press

3 rounds + 7 Bench Press
Alan Pamayo
on Saturday, November 10, 2012 at 05:43 pm
WOD (Scaled: Bench Press 87% BW)
4 Rounds + 7 Bench Press
on Sunday, November 11, 2012 at 07:16 am
Day 59
Raced the Key Largo Bridge Run 1/2 Marathon and came in 1st in 20-29, 15th overall. Time was a PR of 1:42:47. Tried to maintain Pose Method for the entire race, specifically keeping cadence up.

I know I could have run it several minutes faster but hamstrings and left calf began cramping at mile 7 and persisted throughout race if I went faster than 4:45/km. I attribute that 100% to nutrition on race morning and not hydrating enough during the race. Performed S&C Recovery afterwards. Very happy with CFE training, felt fast and strong throughout the race.
on Sunday, November 11, 2012 at 09:11 am
RE:Day 59
PLA-- Congrats on your race performance and PR. Yes, the cramping was probably a hydration issue. It is important to make sure hydration is where it needs to be especially the week prior to a race or event.
Great to hear you believe you could've gone faster. Much smarter to identify where you needed to stay and have a good performance. Lesson learned on hydration to make adjustments heading to your next race. Congrats on your PR. If you have a good action shot from the race send it with info on your performance& race name w/ link to results.
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