W.O.D.: I T/TT Day 2 Week 1

Sunday, January 13, 2013 • EnduranceI, T, TT, Tempo, Time Trial


Perform Strength & Conditioning Recovery following stamina work.


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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


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.


This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

CrossFit Tampa hosts a CrossFit Endurance Seminar February 23-24

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Comments (6)

Brad Williams
on Sunday, January 13, 2013 at 06:13 am
1/13/13 WOD
Wanted to get out for a longer run this AM, but we had a monsoon in Canton so I did intervals on the treadmill.

15 min. Drill, Cadence warm-up.
4 x 1 mile Hills/4 rec.- 9:40 6%, 9:45 7%, 9:45 8%, 10 min. 7%/8%. Last interval was brutal started at 8% then dropped pace and incline because I was hurting. 10 min. easy run, drill cool-down.

Strength recovery after along with mobility. Tough one this morning.
on Sunday, January 13, 2013 at 08:20 am
Ruck & run
Did the ruck yesterday in some nice sand hills of NC. In 1 hour and 18 minutes and 43 seconds. I felt those deadlifts from the day before (285 sumo and 365 for the WOD). Today's 5k felt the abuse of the legs with a slow 26.57.
on Sunday, January 13, 2013 at 12:12 pm
End Week 1 Turnover training:

Skills: Jump Rope run, knee flexion, wall drill x 3


4 rounds :30 each at 94 cadence on metronome with one of the skills listed in between each round.

End with 1:00 at 91 cadence.

Finish with Strength and consitioning recovery.
Chad Brinkley
on Sunday, January 13, 2013 at 02:25 pm
Bike & Swim WODs
For scheduling reasons, i ended up doing the 3 Sport Bike and Swim WODs today.

Bike: Warm Up + Drills; 15K Tempo Bike Ride in 27:55; Cool Down + Mobility.

Swim: 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 800 Tempo in 15:39, 8 x 25 on 30 seconds, 200 Cool Down + Mobility.
alex (@alexbridgeforth)
on Sunday, January 13, 2013 at 04:31 pm
Bike WOD
I decided to brave the 37 degrees here in south AZ and did the 15k TT, I did it as fast as possible with the hills out here, also I don't have a 20k TT yet.

15k (+522', -538') 33:00
Crazy Kyle
on Sunday, January 13, 2013 at 09:20 pm
5k run
Did a 5k road run today. Finished in 25:38. Trying to get closer to 20 min.
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