W.O.D.: Tempo | Time Trial
CFE STRENGTH & CONDITIONING WOD:
3S Rest Day for S&C WOD
21 - 15 - 9
Hand Stand Push 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): 1000m @ 85% 1200m TT pace
Bike (SUN): 15M @ 85% 15M TT pace
Run (SUN): 10k @ 85% 10k TT pace
Row (SUN): 7k @ 85% 5k TT pace
Ruck (SUN): 12M @ 85% 10M TT pace
Post sport and time to comments.
Swim (SUN): 1000m TT
Bike (OFF): OFF
Run (SAT or SI): 3M @ 90% 5k TT pace
Post sport, time, or distance to comments.
Couch stretch at CrossFit Incendia
on Saturday, May 11, 2013 at 12:06 pm
2 Intervals or 1 Interval and 1 Tempo/TT?If we can only follow the site twice per week, which two categories of the workouts would we do?
on Saturday, May 11, 2013 at 12:12 pm
DianeWOD (DL's @225; Head to abmat HSPU's)
on Saturday, May 11, 2013 at 02:21 pm
5/11/12 WODLong bike WOD this morning. 10 min. warm-up. 45 min. TT pace/5 rec., 1 hour climbing tempo/5 rec., 45 min. steady pace, 10 min. cool-down. 10 min. 200m Run, 10 Squats AMRAP Run after- 8 sets + 185m, 5 min. easy run cool-down.
Strength & conditioning this afternoon. Did 5 sets of the GWOD 3 25# DB Planche Throughs, 6 Straight Arm Ring Press Outs, 9 V-Outs. Then I did yesterday's CF Mainsite WOD with 25# DB's for time- 5:02 min.
Mobility work through day. Great training day. Hope this is the last weekend of crappy, cold, damp weather here in Michigan.
on Saturday, May 11, 2013 at 02:24 pm
3s run wodOur 15 month old and I are finally over a bad cold we both had and finally have been able to sleep at night. I felt the rest during this workout - first time I felt good in a workout in a while!!
8 x 200 meters with 2:00 rest (31.51, 32.62, 31.14, 30.45, 30.81, 30.90, 30.49, 31.60 - average 31.19)
Grosse Ile Duathlon is exactly 1 week away. My first duathlon...should be fun!
on Saturday, May 11, 2013 at 03:02 pm