W.O.D.: I T/TT Day 1 Week 9

Saturday, March 09, 2013 • EnduranceI, T, TT, Tempo, Time Trial


3S Rest Day for S&C WOD

4 Rounds For Time Of:

Row 400m

25 - Med Ball Cleans

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 @ 85% 1M TT pace

Bike (SUN): 12M TT

Run (SUN): 13.1M TT

Row (SUN): 15k @ 85% 10k TT pace

Ruck (SUN): 13M @ 85% 10k TT pace

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (SAT): 12M TT

Run (SUN or SI): 13.1M TT

Post sport, time, or distance to comments.

CrossFit Open 13.1 Prep

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Comments (9)

on Saturday, March 09, 2013 at 03:56 am
I'm confused, for th ss run does 13.1m tt refer to doing a half marathon or the CrossFit open 13.1 like the prep video suggests. Thanks
on Saturday, March 09, 2013 at 05:51 am
S&C and Bike
9:39 S&C
36:01 Bike TT
Alan Pamayo
on Saturday, March 09, 2013 at 10:32 am
WOD RX'd (20lb Med Ball)
Brad Williams
on Saturday, March 09, 2013 at 01:16 pm
Lifetime Fitness Indoor Tri- Canton Result
Good day today. 10 min. Swim- 525m. 30 min. Bike- 13.4 miles, 20 min. Treadmill Run- 2.87 miles.

PR for swim for that time. So I know extra swim drills are paying off. Last year put no resistance on bike and got like 30 something miles and had same distance run. This year had resistance for outdoor feel, I was in pain whole time so I know I did it right, and got same disance run so run and bike fitness are way ahead of last year.

Did strength recovery after and been doing muscle smashes all day. Really happy with results.
on Saturday, March 09, 2013 at 03:39 pm
Great Programming
Shout out to CFE. I think they have the best WODs in all of the CF community. So thank you.

Timer stopped half way in for some reason but I think it was around 20 mins.

Subbed Sumo Deadlift High Pulls (45#) for Rows.
on Saturday, March 09, 2013 at 05:12 pm
2.5 mi run 8:40 pace

AMRAP 20:00
Squat 15
Single leg squat 10 (each leg)
Lunge 10 (ea)
Box step ups 10 (ea)
Pull-ups 10
Bird-dog push-ups 10
Single leg bridge 10 (ea)
3 rounds plus got through the lunges

PM 2.5 mi run 9:00 pace. Just took it real easy
on Sunday, March 10, 2013 at 06:20 am
13.1 is undoubtedly a 13.1 half mile time trial...
on Sunday, March 10, 2013 at 10:09 am
Rob-- A half marathon time trial M= mile
on Monday, March 11, 2013 at 02:16 pm
Day 176
Rest recovery and mobility
Comments are closed for this post.