W.O.D.: Tempo | Time Trial

Sunday, June 16, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD: Rest Day


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): 1200m TT

Bike (SUN): 15M TT

Run (SUN): 10k TT

Row (SUN): 2k TT

Ruck (SUN): 8M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or SI): 1000m @ 80% 800m TT pace

Bike (SUN): 15k @ 85% 20k TT pace

Run (OFF): OFF

Post sport and time to comments.


STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups. All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.


Jeff Ford, Less Milage More CrossFit

15th Overall, 2nd Age Group, Greenwood Triathlon


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Comments (5)

Brad Williams
on Sunday, June 16, 2013 at 06:54 am
6/16/13 WOD
"Michigan" tempo run this morning. Kept intervals to 7 min. pace and tempo at 7:41 min. Still have some of this cold so stayed on the low-end of my tempo pace and INT pace.

15 min warm-up (pace, dynamic stretch, drills, sprints). 1 mile/1 rec., 10 min tempo/1 rec., 1200m/1 rec., 10 min tempo/ 1 rec., 800m/1 rec., 10 min. tempo/1 rec., 400m/ 5 rec. 2 x 1 min. at 96 cadence/drill recovery, 3 min at 93-94 cadence, 5 min. cool-down.

Strength Recovery after along with mobility. Happy with run and that I'm starting to feel better too.
Alan Pamayo
on Sunday, June 16, 2013 at 02:17 pm
Endurance Run
Run 10k
48:53
Chad Brinkley
on Sunday, June 16, 2013 at 02:49 pm
Bike WOD
I did the Bike WOD this AM: Warm Up, 15K Tempo ride in 32:49, Cool Down + Mobility.

I did the local S&C WOD in the PM:
Strength: 15 minutes to find a 1RM of this complex - Deadlift, Hang Power Clean, Front Squat (95, 115, 135, 155, 165)

Conditioning: INCREDIBLE HULK. 20 Minute AMRAP of 5 Deadlift @95, 5 Hang Power Clean @95, 5 Front Squat @95, 5 Push Press @95, 5 Back Squat @95. 11 Rounds + 5 Deadlift + 5 HPC +5 FS +3 PP.
Joe Perry
on Monday, June 17, 2013 at 08:04 am
Swim WOD
1200m TT: 21:14
William Traeger
on Monday, June 17, 2013 at 06:52 pm
Row WOD
row 2k 8:21
Comments are closed for this post.