W.O.D.: I T/TT Day 1 Week 9
CFE STRENGTH & CONDITIONING WOD:
3S Rest Day for S&C WOD
4 Rounds For Time Of:
25 - Med Ball Cleans
Post time to comments.
SKILLS & DRILLS
Perform 20-45min of skill/drills prior to Endurance WOD
Perform Strength & Conditioning Recovery if needed.
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.
Swim (OFF): OFF
Bike (SAT): 12M TT
Run (SUN or SI): 13.1M TT
Post sport, time, or distance to comments.
on Saturday, March 09, 2013 at 03:56 am
13.1I'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 Bike9:39 S&C
36:01 Bike TT
on Saturday, March 09, 2013 at 10:32 am
S&C WODWOD RX'd (20lb Med Ball)
on Saturday, March 09, 2013 at 01:16 pm
Lifetime Fitness Indoor Tri- Canton ResultGood 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 ProgrammingShout 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
Run/RunStrength/Run2.5 mi run 8:40 pace
Single leg squat 10 (each leg)
Lunge 10 (ea)
Box step ups 10 (ea)
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
13.113.1 is undoubtedly a 13.1 half mile time trial...
on Sunday, March 10, 2013 at 10:09 am
RE:13.1Rob-- A half marathon time trial M= mile
on Monday, March 11, 2013 at 02:16 pm
Day 176Rest recovery and mobility