W.O.D.: I T/TT Day 1 Week 1

Saturday, January 12, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Total Reps Of:

:60sec - Ring Dips

:30sec - Rest

:60sec - Pistols (alternating legs)

:30sec - Rest

:60sec - KB Swings (1.5/1)

:30sec - Rest

Post total reps to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m @ 85% 500m TT pace

Bike (SUN): 15k @ 85% 20k TT pace

Run (SUN): 5k @ 85% 5k TT pace

Row (SUN): 3k @ 85% 2k TT pace

Ruck (SUN): 10k @ 85% 10M TT pace, 65# Ruck/Boots/Utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (Sat or Off): 800m @ 85% 500m TT pace

Bike (SAT or LI): 15k @ 85% 20k TT pace

Run (SUN or LI): 5k @ 85% 5k TT pace

Post sport, time, or distance to comments.


Valerie Hunt from Fit and Fearless CrossFit voted "Best Runner" in Austin Fit Magazine


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Comments (10)

Alice Beck
on Saturday, January 12, 2013 at 03:24 am
1/12/13
S&C WOD
182 reps
Orange band for ring dips
Not full depth on pistols right leg due to current hip limitation
Lindakatarina Ek
on Saturday, January 12, 2013 at 04:21 am
Run, S&C WOD
AM:
20 minuts running drill.
2 x 1M 7:07/ 7:11

1 hour later
3 Rounds For Total Reps Of:

:60sec - Push ups 21/27/ 28
:30sec - Rest
:60sec - Pistols 18/ 24/ 26
:30sec - Rest
:60sec - KB Swings (1) 30/ 30/ 30
:30sec - Restpush ups
Total 229 reps
Brad Williams
on Saturday, January 12, 2013 at 06:31 am
1/12/13 WOD
Tempo bike ride this morning. Steady 30 minutes, then picked it up hard for another 1:20 HRs. Really happy with ride this morning. Felt good too. Mobility after and rest of day.
Kyle T
on Saturday, January 12, 2013 at 09:12 am
WOD
Bar Dips - 51, 45, 45
Pistols - 15/15, 15/15, 15/15
Swings - 24,23,25
Chad Brinkley
on Saturday, January 12, 2013 at 09:32 am
WOD Shopping
I normally hate to WOD shop, but my Achilles strain is really limiting which movements i am able to do right now.

Since I can't run, I did a 5K tempo Row instead. 5000 Meters in 20:41.

I did a scaled version of LINDA today for S&C.
10,9,8,7,6,5,4,3,2,1 REPS for time of...
Deadlift @225, Bench Press @155, Squat Clean @115
(Current Body Weight is 165).
Time was 35:18. This is almost a four minute PR over the last time I did Linda at the same weight 6 months ago.
Ross
on Saturday, January 12, 2013 at 02:09 pm
WOD
S&C Needed some balance help for the pistols and used a 55#DB for the swings.
222 reps total

1st time doing pistols in a WOD. They are great, but I need a lot of work.
PLA
on Saturday, January 12, 2013 at 02:21 pm
Day 120
S&C (1.5 KB Swing = 55lb DB Swing)

1 2 3
Ring Dip: 25 20 20
Pistols: 18 18 20
DBSwing: 30 30 31
______________________
Total: 73 68 71 = 212 reps
Timtanium
on Saturday, January 12, 2013 at 02:22 pm
S&C (Rx):
3 rounds for time:
:60sec Ring Dips: 17/14/15 Reps
:60sec Pistols: 17/18/17 Reps
:60sec KB Swings (1.5): 22/22/23 Reps
Total: 165 Reps
Kaitlin
on Saturday, January 12, 2013 at 08:22 pm
Valerie--Congrats on receiving the honor of 2012 Best Runner
EPF
on Sunday, January 13, 2013 at 09:45 am
Half of the gym is closed for renovations, so no rings or KBs. I did regular dips and one-handed DB swings, 17.5 lbs.
Dips: 26/27/27
Pistols: 27/34/34
DB swings: 29/31/31
Total: 256 Reps
Comments are closed for this post.