W.O.D.: I T/TT Day 1 Week 11

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

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

For 15:00

Max distance handstand walk

Post distance to comments.


SKILLS & DRILLS

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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 90% 800m TT pace

Bike (SUN): 15M TT

Run (SUN): 5M TT

Row (SUN): 10k @ 85% 5k TT pace

Ruck (SUN): 10k @ 85% 5k TT pace

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 800m TT

Bike (OFF): OFF

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

Post sport, time, or distance to comments.


Full Potential Endurance hosts a CrossFit Endurance Seminar June 22nd - 23rd


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Comments (6)

Brad Williams
on Saturday, March 23, 2013 at 09:11 am
3/23/13 WOD
2 hour Tempo bike this morning. 15 min. warm-up, 1:15 tempo/11 rec., 4 min. Tabata (which really hurt after the 1:15), finally 15 min. cool-down. 5K Run after at 22:33 min. Fastest I've run in a while.

Mobility after and through day. Great training day. Longer tempo run tomorrow. Enjoy the basketball today! Sparty On!
Alan Pamayo
on Saturday, March 23, 2013 at 09:46 am
S&C WOD
15:00 of Handstand practice since I can't even hold an unsupported handstand for more than 2 seconds.
Krusty505
on Saturday, March 23, 2013 at 11:35 am
Trail run
First trail run post spinal fusion! Nice and slow, but trail running nonetheless.

Foothills run, nice and slow 4.75 mi 11:45 pace
Chad Brinkley
on Saturday, March 23, 2013 at 02:06 pm
RUN WOD
I did the 3 Sport RUN WOD this AM: 400 Warm Up + Drills; 5K Tempo Run in 23:34; 400 Cool Down + Mobility.

Followed up with the local S&C WOD:
60 Box Jump @ 20", Row 300, 60 Sit Ups, Row 300, 60 Push Ups, Row 300, 60 Air Squats, Row 300, 60 Pull Ups, Row 300. Time was 22:08 RX.
PLA
on Saturday, March 23, 2013 at 05:08 pm
Day 190
S&C (HS Walk = HS Hold):

30 seconds on/ 30 seconds off for entire 15 minutes.
Jake Fisher
on Saturday, March 23, 2013 at 05:40 pm
SOF / Mental Toughness Training Day
Thanks to those at CrossFit Lincoln who gave me the encouragement to push through and conquer my Mental Toughness/SealFIT/SpecialOPs training... For those of you who were curious about what the crap I was doing, here it is:

* No food after midnight, only 5 hrs sleep allowed, stay fasted through entire training session *

PRE: Box Breathing/Meditation & ROM Drills

BASELINE (-start time-) - Row 500 (1:54) + 30 Back Squats, Body Weight, 165#
= 5:57

Then setup and immediately move into...

WOD (for time) -- using 95# // wearing tactical "BugBag" pack weighted with +30# and perform the following...

- 50 Thursters (hardest part, by far!)
Ruck 200m
- 40 Deadlift
Ruck 200m
- 30 Hang Power Clean
Ruck 200m
- 20 OHS
Ruck 200m
- 10 Push Press
= 22:47

MENTAL RESET / HYDRATE (no water after this) to include 5:00 - 10:00 Corpse Pose w/ Box Breathing and Meditation
= 10:00

STAMINA -- 4 Rounds NOT for time // wearing tactical pack, complete the following:

- 20 Back Squats, 95#
- 4x 25m Suicides
- 50m Plate Carry, 115# (2x 45# + 25# plates)
= 17:38

Clean-up, setup for DURABILITY, mental reset (team WOD being setup, had to work around that & move my station -- so this section took twice as long as I would've preferred) = 12:21

DURABILITY // wearing tackical pack or keeping it on your person:

- Recovery Run, 2 miles = 16:58
...Then IMMEDIATELY into:
+ 400 Flutter Kicks (pack on chest)
+ 100 Leg Levers (pack on chest)
= 10:55

TOTAL = 1:42:14
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