W.O.D.: Tempo

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Saturday, April 13, 2013 • EnduranceTempo

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

As Many Rounds As Possible In 10:00 Of:

15 - Push Press (95/75)

20 - Box Jumps (24")

Post number of rounds 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 @ 80% 500m TT pace

Bike (SUN): 20k @ 80% 15k TT pace

Run (SUN): 5M @ 80% 5k TT pace

Row (SUN): 5k @ 80% 2k TT pace

Ruck (SUN): 10M @ 80% 10k TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT): 1000m @ 80% 500m TT pace

Bike (SUN): 20k @ 80% 15k TT pace

Run (OFF): OFF

Post sport, time, or distance to comments.


CrossFit North Atlanta hosts a CrossFit Endurance Seminar September 21-22


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Comments (4)

Brad Williams
on Saturday, April 13, 2013 at 06:08 am
4/13/13 WOD
Tempo run this morning. 10 min. warm-up (pace, drills, dynamic stretch, sprints). 1200m/2 rec.- 6:50 pace, 1 mile/2 rec.- 7:10 pace, 5 x 1/1 rec. hills sprints- 7%/7:41 pace, 1 mile/2 rec.- 7:15 pace, 1200-6:55 pace. 10 min. easy run cool-down. Did on treadmill. Felt pretty good and happy with how I paced as well as cadence.

Strength & Conditioning after. I did the "Bear" Complex (Power Clean, Front Squat, Push Press, Squat, Push Press) 7 sets/5 rounds.
50#,55#,70#,75#,85#. Haven't done this in a while and I was spent after. 85# felt really heavy especially after run. Mobility work shortly after.
Krusty505
on Saturday, April 13, 2013 at 12:54 pm
Trailrun/Wallwalks/Ringdips
Foothills, 5.5mi, 55:30, 10:15 pace

4RFT
5 wall walks
8 ring dips
9:29
BRUTAL!!
Chad Brinkley
on Saturday, April 13, 2013 at 01:40 pm
SWIM Wods
4/13: I did a swim WOD in the AM. 800 Warm Up (200 FS, 200 Drils, 200 Pull, 200 Kick), 2x200 with 30 seconds rest (3:43, 3:59), 4x100 with 20 seconds rest (1:51/1:52/1:52/1:51), 4x50 with 15 seconds rest (51/51/52/52), 200 Kick, 200 Cool Down + Mobility.

In the PM, I did the local S&C WOD. 40 Ring Dips, 80 Front Squats @115, 120 Double Unders. 10 Wallballs (20 LB to 10') each time a set is broken. Time was 39:43 RX. 190 Wallballs. I kept missing on the double unders. My rope broke half way through and I had to borrow one to finish. This WOD was terrible.

4/13: I did the 1000 Meter Tempo Swim today in 21:32.

I also did the local S&C WOD. It felt great after yesterday... CROSSFIT DISCO - 70 Double Unders, 60 1 arm KB Snatch @55, 50 Box Jump @24", 40 Burpee Wallballs (20 LB to 10'), 30 Chest to Bar Pull ups, 20 Clean & Jerk @135, 10 Clapping Push Ups. Time was 28:58 RX.

I hope to be done with wallballs and double unders for a while...
Alan Pamayo
on Saturday, April 13, 2013 at 06:02 pm
S&C WOD
WOD RX'd
5 Rounds
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