W.O.D.: H T/TT Day 1 Week 6

Saturday, January 05, 2013 • EnduranceH, T, TT, Tempo, Time Trial


"CrossFit Total"

1RM Back Squat

1RM Shoulder Press

1RM Deadlift

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): 20M TT

Run (SUN): 5k TT

Row (SUN): 2k TT

Ruck (SUN): 15M TT, 55# ruck/boots/utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (Sat or Off): 500m TT

Bike (SAT or SI): 20M TT

Run (SUN or SI): 5k TT

Post sport, time, or distance to comments.

The CrossFit Total

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Comments (9)

Brad Williams
on Saturday, January 05, 2013 at 06:35 am
1/5/12 WOD
TT Bike this morning. 1 hour then held a steady tempo for 20 minutes.
6 mile tempo run after. 47:14 minutes around 7:58 pace. used my metronome to keep me on track and kept my cadence between 90-92.

Really happy with the workout this morning. NFL Wildcard weekend starts today which should be good as always.
on Saturday, January 05, 2013 at 07:11 am
hotel wod
On a trip. Went to the hotel gym and did:

50 burpee squat clean thrusters with 15# dumbbells for time.

on Saturday, January 05, 2013 at 09:47 am
Trail run
Trail run 5.5mi. No timing, last run for at least 4-6 weeks, so I just wanted to enjoy it.
Chad Brinkley
on Saturday, January 05, 2013 at 12:31 pm
Run & Swim WODs
1/4/13: I did the three sport SWIM WOD in the afternoon - 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 8x20:10 (25 Yards/Interval), 800 Cool Down (200 Kick, 200 Pull, 200 Drill, 200 FS) + Mobility.

I did the local S&C WOD in the AM:
Strength: 7x2 Push Jerk (Made 125, Failed 135; Trying hard to work on proper form)

Conditioning: 1 Minute Max Rep Ring Rows (29), 2 Minutes Max Rep Shoulder to Overhead @115 LB (14 Split Jerks), 3 Minutes Max Cal Row (53 Cal). Total Score = 96

1/5/13: I did a scaled version of Grace for the local onditioning WOD today: 30 Clean & Jerks @115 LB in 4:48. Immediately afterwards I did a 5K Run in 24:06. I was disappointed with my time. Clearly not feeling it today.
on Saturday, January 05, 2013 at 01:54 pm
Day 113
S&C (Rx):

Squat - 475lb
Press - 205lb
Deadlift - 500lb
CF Total - 1180lb
on Saturday, January 05, 2013 at 04:20 pm
Squat 210
Press 135
Deadlift 295

Total = 640

I'm pretty happy with that. Deadlift was a PR by 10 pounds and the Press a PR by 5. The squat might have been if I had a 4th try.
on Saturday, January 05, 2013 at 05:00 pm
CrossFit Total
Deadlift: 300 lbs
Press: 135 lbs
Squat: 255 lbs
CFT: 690 lbs
Lindakatarina Ek
on Saturday, January 05, 2013 at 10:03 pm
I took my rest day yesterday and conducted 90 minutes yoga and swimming 500 TT 9:30. CFT is today's challenge + 5km TT race
Lindakatarina Ek
on Sunday, January 06, 2013 at 06:07 am
CFT: 445
Squat: 165 Ib
Press: 82,5 Ib
Deadlift: 198 Ib

One hour after
Run 5 k, 23.37, still muscle soreness after those 300 air squat two days ago. Slippery and quite cold.
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