W.O.D.: Tempo | Time Trial

Saturday, April 20, 2013 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

For Time:

30 - Muscle Ups

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): 1200m TT

Bike (SUN): 12M TT

Run (SUN): 1M TT

Row (SUN): 5k TT

Ruck (SUN): 5M TT

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1200m TT

Bike (OFF): OFF

Run (SAT or LI): 5M @ 80% 5k TT pace

Post sport, time, or distance to comments.

Billy McDaniel and coach Zack around halfway through his first ever race, a 5k with obstacles!

"7 months ago, when I started CrossFit I weighed 355lbs and couldn't run 100 yards without stopping, i could barely reach my feet to tie my shoes. This past weekend I ran every bit of the race, finished every obstacle in one try, and am today 254lbs! Big thanks to my coaches at CrossFit Essentials for helping get me here, and a big thanks for the amazing running help from Marc at my CrossFit Endurance seminar!"

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Comments (6)

Brad Williams
on Saturday, April 20, 2013 at 06:48 am
4/20/13 WOD
Long Bike WOD today. 15 min. warm-up (pedal drills, cadence). 2 hours tempo 80-85%, 30 min. 70-75%, and 15 min. cool-down. 5K run after 26 min. on the dot. Really happy with run coulda been fast if not for brutal head wind/cross wind at start and middle.

Stick smashes/foam roller smashes after finishing. Gonna stretch later on. Great training day today.
Jake Fisher
on Saturday, April 20, 2013 at 10:22 am
Doing my own programming
Hey Extended Fam,

I haven't been posting on here as I haven't been following the programming. I'm currently working on & developing an 8 Week Cycle of CFE programming...

I did want to stop by and share a huge PR that I tackled yesterday. It's been over a year since I've done Nancy (16:16, July-2011) and yesterday I destroyed my old time w/ a new PR of 12:28.

Today I tackled the ditty below and was quite happy with my run splits:

Run 800m (3:04)
30 Pullups
50 KBS @ 70#
Run 800m (3:19)
= 10:45

My race season this year will probably consist of open water swims, trail races & trail ultras -- sticking with XTERRA for the most part -- but giving up triathlon as I've been dealing with bike sponsors "issues"

And, I am once again committed to Team New Balance for 2013 :) Yay!

First race was two weeks ago, XC Trail Run for Hope 5K ~ 1st Overall 15:29

I'll continue to check-in here and help answer any questions that I can. I enjoy reading what everyone is doing, so keep posting your results!!
Chad Brinkley
on Saturday, April 20, 2013 at 11:04 am
I did the Run WOD this AM: 5 Mile Tempo run in 41:20. A little slower than I wanted, but my legs are still stiff from yesterday.

I also did the local S&C WOD today:
WOD 1: 4 Rounds of 12 Alternating Stationary Lunges with a 95 LB Bar in the backrack position, 12 Sit Ups, 10 Strict Pull Ups, 10 Sit Ups, 8 Shoulder Press @95, 8 Sit Ups. Time was 10:44 RX.
WOD 2: ANNIE - 50-40-30-20-10 Double Unders & Sit Ups. 7:24 RX. A new PR!
Brad Smith
on Saturday, April 20, 2013 at 12:35 pm
Lacrosse ball on my calf and achilles. Run indoor on treadmill 8 on, 3 off, 7 on, 2 off, 6 on

(1.37 miles, 1.28 miles, 1.05 miles)

First hard running workout since my surgery...loved it! Can't wait for Michigan to finally get spring weather so I can go outside!
Alan Pamayo
on Saturday, April 20, 2013 at 07:19 pm
20 min of muscle up attempts and practice, got 1 rep, then:

WOD (scaled: muscle ups with 1" band)
on Tuesday, April 23, 2013 at 05:43 am
Trail Run
Beautiful 7mi trail run near Ft Windgate.
Comments are closed for this post.