W.O.D.: Tempo | Time Trial
CFE STRENGTH & CONDITIONING WOD:
3S Rest Day for S&C WOD
30 - Muscle Ups
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): 1200m TT
Bike (SUN): 12M TT
Run (SUN): 1M TT
Row (SUN): 5k TT
Ruck (SUN): 5M TT
Post sport and time to comments.
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!"
on Saturday, April 20, 2013 at 06:48 am
4/20/13 WODLong 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.
on Saturday, April 20, 2013 at 10:22 am
Doing my own programmingHey 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)
50 KBS @ 70#
Run 800m (3:19)
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!!
on Saturday, April 20, 2013 at 11:04 am
Run WODI 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!
on Saturday, April 20, 2013 at 12:35 pm
wodLacrosse 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!
on Saturday, April 20, 2013 at 07:19 pm
S&C WOD20 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 RunBeautiful 7mi trail run near Ft Windgate.