W.O.D.: Tempo | Time Trial

Sunday, October 13, 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 @ 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.


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.


CrossFit Hilton Head hosts a CrossFit Endurance Seminar Nov 2-3


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Comments (4)

Tim
on Sunday, October 13, 2013 at 01:52 am
Weekend workout
After a killer week I was knackered on Saturday and took it off, this extended to today where I did a strength and conditioning wod, hammer, so didn't get to do the endurance wod, but I needed the rest.
Brad Williams
on Sunday, October 13, 2013 at 06:23 am
10/13/13 WOD
Tempo bike this AM. Did the single sport WOD. 21 min. Warm-Up (pace increase, pick-ups), 1:15 hours tempo bike, 10 min. cool-down. Strength recovery after.

Stretching for mobility. Hamstrings were kinda tight for ride this AM. Strength recovery has already helped me today.
Kieran
on Sunday, October 13, 2013 at 01:49 pm
marathon result
3:40:27 - 5 minutes behind a PR, 3:00 ahead of previous #2 time (both LSD training)

I've been doing 4 days of S&C with my local box each week with 2-3 run days programmed here sometimes replacing the long interval with a short trail run.

I replaced 1 T/TT with a 3 x 5M interval with 5:00 rest and one with a 17M (slow with friends) both to test nutrition. Even with that, I didn't do 26M in any week since my last marathon.

It's pretty awesome to add significant strength without losing any speed and doing it without increasing total training time. I know I have room for improvement too.

Thanks CFE.
Jeffrey Ford
on Monday, October 14, 2013 at 08:30 am
CFE Seminar
Perfect excuse to take a vacation to HHI!! Don't miss this weekend full of knowledge.
(www.firecoachignconsulting.com)
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