W.O.D.: I T/TT Day 1 Week 8

Saturday, March 02, 2013 • EnduranceI, T, TT, Tempo, Time Trial


3S Rest Day for S&C WOD

20:00 - Muscle Up Practice

(Use Rings & Bar)

Post time to comments.


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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1M TT

Bike (SUN): 15k @ 90% 10M TT pace

Run (SUN): 5M @ 90% 5M TT pace

Row (SUN): 10k TT

Ruck (SUN): 12M TT

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 5M @ 90% 5M TT pace

Bike (OFF): OFF

Run (SAT or SI): 5M @ 90% 5M TT pace

Post sport, time, or distance to comments.

BMack lecturing at Fuerza CrossFit

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Comments (9)

on Saturday, March 02, 2013 at 04:22 am
swim workout typo?
sure that the swim workout for sunday is not a copy/paste error? 5M swim? not even at ironman you swim that much :)
Brad Williams
on Saturday, March 02, 2013 at 06:38 am
3/2/13 WOD
Awesome WOD this AM! Bike to start. 15 min. warm-up, 10x30/30 int., 5 min. rec. 1 hour tempoat 85-90%, 10 min. steady after, 10x30/30 again, then 10 min. cool-down. Run after. 2 mile- 16:07, Hill Sprints 5 x30/jog down rec., 2.07 mile- 16 min.

Really happy with pacing for 2 milers. Focused on my leg pull and did more of a mid pull instead of a higher one and it made a huge difference. I was really comfortable too.

Mobility rest of day. Enjoy the college basketball today everyone!
on Saturday, March 02, 2013 at 09:09 am
3S Swim Sunday
5 mile swim?
charlie douthwaite
on Saturday, March 02, 2013 at 09:24 am
5 Mile swim tomorrow? If you say so...
Chad Brinkley
on Saturday, March 02, 2013 at 12:36 pm
Swim & Run WODs
3/1/2013: I did a modified version of the 3 Sport Swim WOD in the AM. 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 24 x 50 on 1:00 (Intervals in between 48-50 seconds), 100 Cool Down + Mobility.

In the PM, I worked on Strength and Technique with the Squat Clean. 7x1 Hang Squat Clean + Front Squat Complex. 95, 115, 135, 145, 155, 165, 175PR.

3/2/2013: I did the 3 Sport Run WOD in the AM: 5 Mile Tempo Run (Time was 38:00).

Afterwards, I did the local S&C WOD:
Strength: Overhead Squat 7-5-3-2-1-1-1 (65, 75, 85, 95, 105, 115, 125)
Conditioning: 3 Rounds for time of 7 OHS @95, 7 Chest to Bar Pull Ups, 7 Bar Facing Burpees (TIme was 4:14).
on Saturday, March 02, 2013 at 02:25 pm
Day 169
S&C (Rx):

10:00 bar work:

Progressed through straight bar pullups, parallel bar and single bar dips. Did them all strict, full kip and minimal kip/max speed.

10:00 ring work

Progressed through ring dips and pullups kip, strict, minimal kip/max speed through the hips. Full and false grip.

Exactly what my upper body wanted. Forearms on fire.
on Saturday, March 02, 2013 at 03:43 pm
Is that correct, a five mile swim on Sunday?
charlie douthwaite
on Saturday, March 02, 2013 at 04:40 pm
screw it, lets go do a 5 mile swim and see what happens! Good thing you can stand up in a 3.5 ft pool...
on Sunday, March 03, 2013 at 09:24 am
Cold recovery workout
Run 2.5 mi 8:31m/m

Sworkit 15:00 core.

Still sick, so that's all I had in me today.

PM run 2.5 mi 8:45 pace
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