W.O.D.: I T/TT Day 1 Week 5

Saturday, February 09, 2013 • EnduranceT, TT, Tempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

20 - Pull-Ups

40 - Push Ups

60 - Squats

Post time 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): 1000m @ 80% 800m TT pace

Bike (SUN): 20M TT

Run (SUN): 10M TT

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

Ruck (SUN): 15k @ 10k TT pace

Post sport, time, or distance to comments.

Multi-Sport (3S)

Saturday is a 3S REST day

Swim (OFF): Off

Bike (SUN): 20M TT

Run (OFF): Off

Post sport, time, or distance to comments.


Miami Endurance


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Comments (14)

Thomas
on Saturday, February 09, 2013 at 01:08 am
General question on squat
If a WOD contains squats without a given weight, can then be assumed that airsquats are meant? Thanks for your help!
Kaitlin
on Saturday, February 09, 2013 at 06:58 am
RE:General question on squat
Thomas-- Yes
Brad Williams
on Saturday, February 09, 2013 at 07:18 am
2/9/13 WOD
Did the TT ride this morning. roughly 1 hour around 89-92%, then tempo for 1:15 hours. Ended with 2:55 hours on the bike overall. Then, did the Week 4 run progression. Had to slow pace down to stay around 100 because legs were already zapped. 6:49 pace for 100 cadence, then 7:49 pace for 6 minutes at 93. I'm tired.

Glad there is lots of college basketball on today because I'm gonna be hitting the Mobility WOD while they are on. Sparty On!
Jake Fisher
on Saturday, February 09, 2013 at 08:53 am
Daily Results
Just skill work today. I think I'm having a mild case of Hoff's Syndrome (pinched fat pad in my knee). Here's what I did -- very low impact:

SKILL WORK (Oly) = at 75-95# - hang clean, hang snatch, snatch balance, hang squat snatch; then a series of Strict Press, PP, PJ. Followed by 100 pushups w/ my feet on a box even w/ my head.

SKILL WORK (Gymn) = reverse leg raise to tripod head-stand; scorpions; back levers to skin-the-cats back to back-lever, slow roll-overs, front levers, muscle-ups
Krusty505
on Saturday, February 09, 2013 at 08:59 am
1st Swim post surgery
Swam a mile today, 4 weeks post spinal fusion. Felt a little tough, but good to be in the water

3 rounds no timing
5 pull-ups
10 push-ups
15 lunges (no squats yet)
20 crunches (no sit-ups yet)
1 min hollow rock hold
Ensar
on Saturday, February 09, 2013 at 10:15 am
WOD
4 rounds of 20 pull-ups...oh shit. I can only do like 8 or 9 on a good day.

Got through push-ups and situps okay, but lots of rest between sets, close to 45 min for the whole thing. This strength stuff is going to be one long work in progress...

Didn't do 10 miles as a time trial, body/mind were not up to a random race level effort. Instead just did a solid 10M tempo at a strong, but controlled pace. Total time for tempo was 59:12
Ensar
on Saturday, February 09, 2013 at 10:16 am
WOD
4 rounds of 20 pull-ups...oh shit. I can only do like 8 or 9 on a good day.

Got through push-ups and situps okay, but lots of rest between sets, close to 45 min for the whole thing. This strength stuff is going to be one long work in progress...

Didn't do 10 miles as a time trial, body/mind were not up to a random race level effort. Instead just did a solid 10M tempo at a strong, but controlled pace. Total time for tempo was 59:12
Trent
on Saturday, February 09, 2013 at 01:25 pm
S&C WOD
13:30 subbed the pull-ups with a machine. Felt good.
PLA
on Saturday, February 09, 2013 at 02:08 pm
Day 148
S&C (Rx): 9:31
Geoff
on Saturday, February 09, 2013 at 05:28 pm
Rest day
Daughters basketball tourney...gone al, day. Perfect reason to have a rest day.
Alan Pamayo
on Saturday, February 09, 2013 at 06:10 pm
S&C WOD
WOD RX'd
25:26
Jack
on Saturday, February 09, 2013 at 06:16 pm
WOD
did 5 pull-ups, 10 push ups, 15 squats for 4 rounds.

3:07
Will Fox
on Saturday, February 09, 2013 at 09:33 pm
S&C WOD
4 Rounds For Time Of:
20 - Pull-Ups
40 - Push Ups
60 - Squats

Did 3 rounds in 25:30, 4th would have probably taken another 20 if I went for it.

MWOD 9&10
Weasel
on Thursday, February 14, 2013 at 06:19 pm
S&C WOD
17:00
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