W.O.D.: H T/TT Day 1 Week 3

Saturday, December 15, 2012 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

For Score (The score is the least number of reps for any of the eight intervals.):

(Tabata Interval: :20 sec on | :10 sec off x 8 rounds)

Tabata Squats

:60sec recovery

Tabata Push Ups

:60sec recovery

Tabata Squats

Post scores to comments.


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% 600m TT pace

Bike (SUN): 20M TT

Run (SUN): 10M @ 85% 15k TT pace

Row (SUN): 10k @ 85% 15k TT pace

Ruck (SUN): 90 minute TT

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 1000m @ 85% 600m TT pace

Bike (SAT or LI): 20M TT

Run (SUN or LI): 10M @ 85% 15k TT pace


Aly Linehan from CrossFit Purgatory after the Tucson Marathon.


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Comments (12)

Jesper
on Saturday, December 15, 2012 at 01:36 am
Change of 3s
Hi, how come the 3S workout differs from the ones listed on yesterdays post? is this an error or??
derek
on Saturday, December 15, 2012 at 04:31 am
LI workout
I am training for selection and i am using the multi-sport template (ruck and run) I am very new to CFE. I am just wonsering about the weekend WODs, am i supposed to do the LI for the entire distance of the RXed WOD or jusr pick my own LI WOD, and also on the white board Wednesday about the selection training (4-25-12) it says to do, unless i am misunderstanding, a TT and tempo am i correct or should i be doing anothet interval on one of those days, sorr for the book of a post i appreciate any input
Brad Williams
on Saturday, December 15, 2012 at 06:11 am
12/15/12 WOD
TT bike WOD this AM. 1 hour all out and that always hurts. Did 6x6min/2rec. for the intervals after. Another long bike WOD today was great! Getting a lot stronger mentall and physically.

Recovery ride and Run INT's tomorrow, maybe some S&C too.
michael t
on Saturday, December 15, 2012 at 07:15 am
WOD
Least each set
squats 13
pushups 5
squats 11
buff squirrel
on Saturday, December 15, 2012 at 09:52 am
H T/TT Day 1 Week 3
1 - 98 squats, 2 - 77 pushups, 3 - 100 squats
Jake Fisher
on Saturday, December 15, 2012 at 10:28 am
Daily Results
Row 15K @ 85-90% RPE (for charity)
= 1:03:13.2
>> Avgs: 176w | 23 s/m | 2:05/500m

Did the row completely in ketosis & fasted. Started about an hour after waking this morning. Felt great the entire time.
manu
on Saturday, December 15, 2012 at 11:02 am
s&c wod score: 10 (push ups...)
lorie
on Saturday, December 15, 2012 at 11:33 am
I don't have a 15k tt. What should I use for a time?
Chad Brinkley
on Saturday, December 15, 2012 at 03:36 pm
Run WOD
10 mile tempo run in 1:25:30.

CFE S&C: tabata squats (15, 14, 14, 13, 14, 14, 14, 14) = 14; 1 min rest; tabata push ups (18, 15, 9, 7, 7, 5, 5, 5) = 5; 1 min rest; tabata squats (15, 15, 15, 15, 15, 15, 15, 15)
Julia
on Saturday, December 15, 2012 at 03:52 pm
WOD
I did yesterday's S&C - 7:04, bodyweight sumo deadlifts. 1.5bodyweight is my 5rep max, didn't seem reasonable. Also, my HSPUs are only halfway, still working on it...

Swimming this morning, Tempo. 1000m in 20:40. Last 1000m I did was 21:20 and that was all out effort, so i'm pleased!
Alan Pamayo
on Saturday, December 15, 2012 at 04:36 pm
S&C WOD
WOD RX'd
Score: 41 (18,5,18)
Total reps: 359 (145,70,144)
PLA
on Saturday, December 15, 2012 at 06:04 pm
Day 92
S&C (Rx):

Squat #1 - 22
Pushup - 14
Squat #2 - 24
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