W.O.D.: Tempo | Time Trial

Saturday, July 13, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

For Time:

400m - Walking Lunge Steps

Post total reps for each 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): 1200m TT

Bike (SUN): 10M TT

Run (SUN): 5k TT

Row (SUN): 2k TT

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

Post sport and time to comments.

Multi-Sport (3S)

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

Bike (SUN): 20M @ 80% 25M TT pace

Run (OFF): OFF

Post sport and time to comments.


Less Milage, More CrossFit


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Comments (7)

Brad Williams
on Saturday, July 13, 2013 at 06:10 am
7/13/13 WOD
Did yesterday's ME WOD. Shoulder Press- 95#,105#/10 reps, 115#/7 reps, 125#/3 reps, 140#/1 rep.

Did a WOD from my iWOD app this morning because I didn't want to have "dead" legs tomorrow for my race. 5 Sets- 400m Run, 11 Burpee-Pull Ups- 13:51 minutes. 2 min. Plank Hold after.

Mobility work following. Ready for Caseville triathlon tomorrow. It is sold out so lots of people will be there for a great atmosphere!
Allan Moltmaker
on Saturday, July 13, 2013 at 11:37 am
4:4-4:3-4:2-4:1-4:0
Rnd 1-2 23mph
Rnd 3 22mph
Rnd 4 @21.5mph
Rnd 5 @20mph
Average speed including warm up and cool down 20.6mph
Steve S
on Saturday, July 13, 2013 at 12:18 pm
7/13/13
420 Lunges, 24:08, ouch
Chad Brinkley
on Saturday, July 13, 2013 at 12:34 pm
Run WOD
BRAD: Good luck tomorrow!

I did a slightly modified version of the 3 Sport Run WOD this AM: 400 Warm Up + Drills; 1000 meters (4:02), Rest 4:00, 1000 Meters (3:55), rest 3:00, 1000 Meters (3:59), Rest 2:00, 1000 Meters (3:59), rest 1;00, 1000 Meters (4:06), Rest 1:00, 400 Cool Down + Mobility.

I did the local S&C WOD Afterwards: 70 Push Press @75, 60 Walking Lunges, 50 Kb Swings @35, 400 Meter Row, 30 Box Jump @24" (Game Standards), 20 Burpees, 10 Muscle Ups (Scaled with Jumping Muscle Ups). 17:04 (RX except for Jumping Muscle Ups).

After the WOD, I practiced my Muscle Ups. I got my first kipping Muscle Up today! I ended up doing 4 total. I am super excited since I have been trying to get a muscle up for 2 years!
Alan Pamayo
on Saturday, July 13, 2013 at 12:48 pm
S&C WOD
WOD RX'd
13:19
Brad Smith
on Saturday, July 13, 2013 at 01:23 pm
3s run wod
Run: 4:00 on, 4:00 off, 4:00 on, 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on (1250, 1180, 1150, 1070, 1050 - average 1140)
Doc Holiday
on Saturday, July 13, 2013 at 02:56 pm
7/13/13
Swim (SAT): 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
Was good. Also did some oly lifting
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