W.O.D.: Tempo | Time Trial

Saturday, October 12, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Front Squat (155/115)

Rope Climb

Post time 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 @ 85% 1200m TT pace

Bike (SUN): 25M @ 85% 20M TT pace

Run (SUN): 9M @ 85% 6M TT pace

Row (SUN): 5k @ 85% 5k TT pace

Ruck (SUN): 15M @ 85% 12M TT pace, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1600m TT

Bike (OFF): OFF

Run (SAT or LI): 10M @ 85% 10k TT pace

Post sport and time to comments.


CrossFit Chickasaw


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Comments (4)

Chad Brinkley
on Saturday, October 12, 2013 at 01:48 pm
Run WOD
I am done with Trithlons for the year, but I have a few running events left so I will probably do a tempo or time trial run each weekend for the rest of my season. I did 10 miles last week and I have a bike event tomorrow so I did a 10 K Tempo Run this AM in 54:47.

I also did a local HERO WOD to honor the survivors and victims of Hurricane Sandy. SANDY - 131 Calorie Row, 10 Sandbag Squat Cleans @90, 22 Burpee Ball Slams @50, 200 Meter Sandbag Run @90, 12 Sandbag Box Step Ups (90 LB to 24"), 10 Bastard Sit Ups with a 50 LB Slam Ball, 29 Slam Balls over a Pull Up Bar (50 LB), Run 200 Meters with a 20 LB Wallball held overhead, 12 Sandbag Back Squats @90, 38 Wall Balls (20 Lb to 10'). Time was 27:19 RX. A PR over last year.
Brad Williams
on Saturday, October 12, 2013 at 02:46 pm
10/12/13 Run-Scream-Run 5K Race Result
Run-Scream-Run 5K this AM. 15 min. Warm-Up (Pace Increase, Mobility, Drills), 5K- 21:44 min. Fastest 5k in 4 yrs. It has been a long time since I've been under 22 minutes.

Strength work an hour later for recovery and because I've neglected it this week. Squats- 170#/2 sets/5 reps, 180#/2 sets/3 reps, 205#/2 sets/1 rep. 10 20 inch. Box Jumps after each set. Burpee Deadlifts- 115#/3 sets/10 reps w/5 Pull-Ups after each.

Stretching and smashes for mobility. Really happy with race today.
Brad Williams
on Saturday, October 12, 2013 at 04:30 pm
10/12/13 Run-Scream-Run Race Result
I saw the results for the Run-Scream-Run 5K. 21:44 min good for 19 out of 972 and 1st in the 30-34 age group. I shoulda stayed for awards. Oh well, the satisfaction of an age group win is all I need.
Jeffrey Ford
on Monday, October 14, 2013 at 08:32 am
Run - Scream - Run
Nice results Brad - way to represent for CFE. Keep us posted on your continued success.

I hit Rev3 Anderson half Iron this past weekend and went under 5hours. Really happy with race day as well.
(jford@firecoachingconsulting.com)
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