W.O.D.: G T/TT Day 1 Week 11

Saturday, November 17, 2012 • EnduranceG, T, TT, Tempo, Time Trial


5 - 5 - 3 - 3 - 3 - 1 - 1 - 1


Post loads to comments.


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 3 x 10M @ 85% 10M TT pace, 5:00-10:00 spin/recovery, hold each effort within 3:00-4:00

Run (SUN): 15k TT

Row (SUN): 10k @ 90% 8k TT pace

Ruck (SUN): 12M TT @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 500m TT

Bike (SAT or LI): 3 x 10M @ 85% 10M TT pace, 5:00-10:00 spin/recovery, hold each effort within 3:00-4:00

Run (SUN or LI): 15k TT

Reebok CrossFit One hosts a CrossFit Endurance Seminar January 12th-13th

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Comments (7)

on Friday, November 16, 2012 at 08:05 pm
Just got the book. Freakin impressive. Way more than I thought would be in there. Great job!
Brad Williams
on Saturday, November 17, 2012 at 06:05 am
11/17/12 WOD
Run-Bike-Run "brick" this morning. 2x1 mile/5 rec.- 6:50,6:50. Bike- 5x5 min./4 rec. intervals. Run #2- 7:13,7:21.
Took a different route than my second two miles and hill at end slowed me down otherwise I would've been pretty close to the first interval. Pacing was right on for all sets.

Gonna hit the S&C rec. WOD in a few. Sparty On!!
Considering Programing
on Saturday, November 17, 2012 at 09:58 am
Rest / Work intervals
Hello all. I'm considering following this site in preparation for a military selection, but am a bit confused about the "new" format.

Just looked at the past week's worth of programing. Every day had some form of workout listed with no complete rest days recorded, if I'm reading this right. Do athletes simply chose their own rest days given their individual bio-markers or 3:1 / 2:1 schedule? Are there complete rest days Rx'd? If rest days are individually chosen, how do athletes keep track with the programing's progression and cycle?

I hope the question makes sense. Really appreciate everything this community does for fitness. Rock on and loud.
Chad Brinkley
on Saturday, November 17, 2012 at 12:41 pm
Today I did the Hero WOD "Clovis" instead of the 3 Sport Run. 10 Mile Run + 150 Burpee Pull Ups. Partition as you wish. 1:39:37 RX.

Strength: EMOM for 15:00 DE Complex - Deadlift-Squat Clean-Push Press-Back Squat (All at 95LB)

Every 30 Seconds for 5:00, 1 DE Power Snatch @95.

Legs are destroyed. Looking forward to a rest day tomorrow and two weeks of Crossfit on a Cruise Ship. Have a good Thanksgiving Everyone...
on Saturday, November 17, 2012 at 02:52 pm
Day 66
Did Friday's WOD today before the snatches. My form on snatches needs work so I was able to accommodate both workouts.

Strength (Wide Stance Good Morning, 10X2): 175lb

S&C 11/16 (Rx): 176 total double unders

S&C 11/17 (Rx): 95,95,135,135,135,155,165,165
on Saturday, November 17, 2012 at 03:21 pm
RE:Rest / Work intervals
Base of the program is 4-6 CFE S&C wods per week and strength wods. The endurance wods are based on if you are a single sport or multi sport athlete. Prescription for both are in the FAQ. Some of your questions are answered in Whiteboard Wednesday videos http://www.crossfitendurance.com/showcase/2 Have you looked at the military prescription linked at the top? The athlete schedules complete rest days based on their performance on wods, energy levels. The # of rest/complete rest days will vary by athlete and what they are able to handle.
Alan Pamayo
on Saturday, November 17, 2012 at 03:22 pm
5x: 115, 125
3x: 135, 145, 155
1x: 165F, 165, 175F
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