W.O.D.: G T/TT Day 1 Week 12

Saturday, November 24, 2012 • EnduranceG, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

Three Rounds For Time Of:

Run 400m

12 - Pull Ups

25 KB Swings (2/1.5)

Post time to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m @ 90% 500m TT pace

Bike (SUN): 30M TT

Run (SUN): 13.1M @ 90% 15k TT pace

Row (SUN): 15k TT

Ruck (SUN): 15M @ 90% 12M TT pace @ 65#/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 800m @ 90% 500m TT pace

Bike (SAT or SI): 30M TT

Run (SUN or SI): 13.1M @ 90% 15k TT pace


CrossFit Solafide at the NRC CrossFit Challenge


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Comments (11)

Julia
on Friday, November 23, 2012 at 08:51 pm
Question
Why is the endurance workout different than what was posted in Friday's workout for the same weekend..?
Brad Williams
on Saturday, November 24, 2012 at 05:43 am
11/24/12 WOD
12 mile tempo run this morning. Couldn't hit that last mile because I brought my fall outdoor gloves home instead of my thermo fit ones and fingers were getting numb at end. Still had a good run.

1:40:19 minutes for the 12 miler. Had crosswind whole time and had cadence around 90-91 so I was pretty happy with that.

Mobility rest of the day Sparty On!
Alan Pamayo
on Saturday, November 24, 2012 at 11:30 am
S&C WOD
WOD RX'd
12:57
Brad Williams
on Saturday, November 24, 2012 at 11:57 am
RE: Questions
Julia,
You have the option of doing the tempo swim or TT bike today. Or you can do the Bike S-Int's. Tomorrow you can do the Run S-Int's or the tempo run. If you look next to the sport it says (TT or S-Int).

It is the same option for single sport except you pick one to do. Hope this helps
Kaitlin
on Saturday, November 24, 2012 at 12:08 pm
RE:Questions
Brad-- Single sport is prescribed TT wod on the weekend. The 2nd interval for SS is prescribed on Thursday.
SS completes a short interval, long interval, and a tempo/tt wods per week.
Julia
on Saturday, November 24, 2012 at 12:13 pm
question
Brad - thanks, that makes sense. So the itnerval option was posted yesterday and the TT option was posted today, but I can choose. Great!
Jack
on Saturday, November 24, 2012 at 01:16 pm
WOD
WOD subbed 40# db for kb swings.

12:42
Ross
on Saturday, November 24, 2012 at 03:31 pm
WOD
S&C with a 60#db
10:56
PLA
on Saturday, November 24, 2012 at 06:41 pm
Day 73
S&C* (25 KB Swings = 25 burpees): 9:49

* Had to improvise at a park nearby. GPS'd 400m that ended up being on a pretty decent grade. Burpees felt like an appropriate sub for swings if not a little harder.
Ellie KE
on Saturday, November 24, 2012 at 08:04 pm
S&C
did 75 air squats instead of 400m sprints because i wanted to use an assisted pull-up machine (65lb counter). 50lb db for kettlebell swings.

11:17
Julia
on Sunday, November 25, 2012 at 05:48 pm
WOD
did the interval run on a treadmill, kinda hard to speed up/slow down, and it was in miles... i did 8 x 45 seconds at 8miles/hr, i think that works out to 160m sprints
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