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

Saturday, January 26, 2013 • EnduranceI, T, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

5 Rounds For Time & Total Reps

10 - Deadlift (BW)

Max Set - Push Ups

Post time and 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): 400y @ 85% of 500y TT pace

Bike (SUN): 10M @ 12M TT pace

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

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

Ruck (SUN): 10k @ 15k TT pace @ 55# Ruck/Boots/Utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (SAT): 400y @ 85% of 500y TT pace

Bike (SUN or LI): 10M @ 12M TT pace

Run (OFF): Off

Post sport, time, or distance to comments.


CrossFit Triforce Endurance Team


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Comments (9)

Brad Williams
on Saturday, January 26, 2013 at 05:52 am
1/26/13 WOD
Tempo swim this morning. 20 min. drill warm-up. 400m- 8:06 min. Need to slow down some on these. Lactate Shuttle after doing some drills for recovery. 5 min- 247m, 6 min.- 294m, 7 min.- 336m. 100m- cool-down. Happy with the swim this morning. Extra time spent on drills is helping.

30 min. TT bike after- 11.59 miles on a hill profile. 5 min. cool-down.

Mobility rest of the day. Enjoy the college basketball today everyone.
Trent
on Saturday, January 26, 2013 at 08:34 am
S&C
11:40 85kg pushups 60 40 40 26 30
Jack
on Saturday, January 26, 2013 at 09:57 am
WOD
Cond:
5 rds with bw deadlifts (220#) max sets push ups.

Time/reps: 9:42 @ 64 reps
Alan Pamayo
on Saturday, January 26, 2013 at 10:03 am
S&C WOD
WOD RX'd
8:21
88 Reps (44,12,13,10,9)
Malcolm Menefee
on Saturday, January 26, 2013 at 10:22 am
5 Rounds For Time & Total Reps
10 - Deadlift (BW) My BW is 213, but I used (225lbs.)
Max Set - Push Ups (Total: 64 Reps)
Scott
on Saturday, January 26, 2013 at 10:42 am
Bricked it
30 minute TT on trainer averaging 283 watts. PR!
10K afterward in 54:00
Scott
on Saturday, January 26, 2013 at 02:01 pm
Bricked it
30 minutes TT on trainer averaging 283 watts. New PR!
54:00 10K
PLA
on Saturday, January 26, 2013 at 02:15 pm
Day 134
S&C (Rx): 126 pushups/ 7:49
Will Fox
on Saturday, January 26, 2013 at 02:33 pm
another struggle
I'm pushing through but feeling down about my PUs today.

Body Weight Deadlift 210
Push-ups
25
20
19
14
9
guess this is what happens when all I do for a year is run... Pushing on, excited for a full moon 10K snow run tomorrow night!
Comments are closed for this post.