W.O.D.: Tempo | Time Trial

Saturday, August 31, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

Hang Power Clean

3 - 3 - 3 - 3 - 3

Then:

5:00 - Hollow Rock

Post loads/results 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 @ 80% RPE

Bike (SUN): 25M @ 80% RPE

Run (SUN): 10M @ 80% RPE

Row (SUN): 10k @ 80% RPE

Ruck (SUN): 15M @ 80% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

RPE - Explained

Multi-Sport (3S)

Swim (SUN): 1200m TT

Bike (OFF): OFF

Run (SAT or SI): 10M @ 80% RPE

Post sport and time to comments.

RPE - Explained



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Comments (5)

Kaitlin
on Friday, August 30, 2013 at 07:29 pm
Future Xterra crew getting a jump on racing.
Brad Williams
on Saturday, August 31, 2013 at 05:53 am
8/31/13 WOD
TT Bike this morning. 20 min. Warm-Up (spin, pedal drills w/pick-ups), 2 x 45 min. TT/10 rec., 10 min. Cool-Down. 50-40-30-20-10 Reps of Squats, Push-Ups after a 2 minute recovery from bike- 7:28 min.

First 45 min. on bike was climbing during Sportscenter and flats during commercials. Second, was 30 x 30/30 sprints and last 15 min. flats road riding.

Lacrosse ball smashes after WOD. I'm totally exhausted from this. I'll be able to get my rest in watching plenty of College Football today!
Chad Brinkley
on Saturday, August 31, 2013 at 01:00 pm
Catching Up...
Love the picture for today!

8/29/13: Local HERO WOD LANDON - 6 Rounds of 500 Meter Run, 8 Muscle Ups (Scaled with Jumping Muscle ups), 29 Double Unders, 12 Thrusters @115 (Time was 58:41).

8/30/2013: I made up the long interval Swim from earlier in the week - 800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 5 x 200 with 4:00 Rest (Times were 3:51, 3:47, 3:41, 3:36, 3:34), 200 Cool Down + Mobility. I was surprised by the times on this one. I was focusing on maintaining good form and trying to stay relaxed... clearly it paid off.

In the AM I did the local S&C WOD:
Strength - EMOM for 10:00 - 2 x Power Snatch (95/95/95/105/105/105/115/115/115/125)
Conditioning - 8 Minute AMRAP of 8 Power Snatch @95, 8 Burpees. 4 Rounds RX.

8/31/2013: I did the prescribed 10 Mile Tempo run in 1:28:04.

Afterwards I did the local S&C WOD - HOTSHOTS 19 - 6 Rounds of 30 Air Squats, 19 Power Cleans (SCaled to 115), 7 Strict Pull Ups, 400 Meter Run. Time was 38:24.

Rough week... 3 HERO WODS... I start my taper for Ironman Wisconsin tomorrow.
Brad Smith
on Saturday, August 31, 2013 at 01:46 pm
3s run wod
0:30 on, 0:30 off on grassy cross country course (6 rounds approximately 150 meters each)
Fina
on Wednesday, September 11, 2013 at 06:26 pm
Its only been a few
Its only been a few months but the bgegist for me has been finding something I absolutely LOVE and knowing I'm consistently working my tail off to get better, faster, stronger, etc. Each victory is still totally awesome, even just getting a deep enough squat!
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