W.O.D.: I T/TT Day 1 Week 7

Saturday, February 23, 2013 • EnduranceI, T, TT, Tempo, Time Trial


3S Rest Day for S&C WOD

10:00 - Handstand Practice

(Accumulate 10:00 in a freestanding Handstand)

5:00 - L-Sit Practice

(Accumulate 5:00 in an L-Sit)

Post time to comments.


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): 1M @ 80% 1200m TT pace

Bike (SUN): 25M TT

Run (SUN): 5M TT

Row (SUN): 5k @ 85% 2k TT pace

Ruck (SUN): 10k @ 90% 12k TT pace

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1M @ 80% 1200m TT pace

Bike (SUN): 30M @ 85% 20M TT pace

Run (OFF): OFF

Post sport, time, or distance to comments.

You Have a Goat? You Lucky Dog! A Discussion on CrossFit, Running and Being a Masters Athlete

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Comments (4)

Brad Williams
on Saturday, February 23, 2013 at 07:24 am
2/23/13 WOD
Tempo bike ride first this AM. 15 min. warm-up, 2:15 tempo/5 rec. 20 min. steady 75%, 10 min. cool-down. 21 min. run after. 2.32 miles (9:03).

Did 2 hours of bike on the trainer, then went to Lifetime for Spin class (for atmosphere) to finish. On the run, as I increased cadence I noticed HR% went down. Probably could've gone faster, but wanted to see where I was at after a long bike. Cadence was around 92-93. I know I have more in me.

Gonna be MWodding for a while today. Enjoy the college basketball everyone.
on Saturday, February 23, 2013 at 09:56 am
The handstands were fun! I made it 20 sec freestanding!!! wooo hooo

The L-situps, not so much fun. I made it 1:07 strict, then had to revert to thighs parallel to the floor and shins and feet dangling. I was using bar stool so I had room :)
Alan Pamayo
on Saturday, February 23, 2013 at 03:27 pm
WOD Scaled
10:00 of Hand Stand Holds (on wall)

5:00 of L-Sits (on stacks of bumbers)

I am on another vacation so I was off the last week. I drove out to Wyoming to travel into the Wind River Range. Sadly, a 10 day trip turned into 3. Snowshoes just wouldn't cut it ... I really needed AT skis. Lesson learned. It was quite a workout with about an 80 lb pack since I was solo. But I still had a good time. Driving home through Nebraska and Iowa two days ago... not so much.
on Saturday, February 23, 2013 at 04:10 pm
Running Already!
Run 2.5 miles 8:45 pace

5 pull-ups
10 push-ups
15 squats
20 crunches
2:30 hollow hold

2.5 miles isn't that much, but for 6 weeks post spinal fusion, I'm pumped!
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