W.O.D.: Tempo | Time Trial

Sunday, October 27, 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): 1600m @ 80% RPE

Bike (SUN): 30k @ 80% RPE

Run (SUN): 10k @ 80% RPE

Row (SUN): 5k @ 80% RPE

Ruck (SUN): 10M @ 80% RPE, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (OFF): OFF

Bike (OFF): OFF

Run (SAT or LI): 10k @ 80% RPE

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.


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Comments (7)

Brandon Budge
on Sunday, October 27, 2013 at 12:20 am
IronMan Complete!!!!
Well, I started training for the IronMan in June using CrossFit Endurance and yesterday I finished with a time of 12:01:40!!! The kicker to all of this is, I was stationed in the Middle East durning my training! I was severely limited in my ability to train; by time and available equipment. I averaged between 4 and 6 hours a week. I never ran anything further than 9 miles and I biked using a stationary!! Then to top it all off, I tore my meniscus and partially tore my ACL about 6 weeks before the race thus limiting my ability to run. I got through my first IronMan with plenty of gas in the tank and a smile on my face! In fact in my life time I had never biked more than 60 miles!!! And I'd never run a marathon! This program works! After using it to rehabilitate both my knees and my right shoulder after they'd been operated on to repair damage I'd inflicted on them; then using it to train for a full IronMan I am thoroughly convinced! My next one will be faster as I now know what to expect! I am shooting for 11 hours or less! I LOVE CROSSFIT ENDURACE! Thank you Brian!!
Allan
on Sunday, October 27, 2013 at 08:59 am
Bike 30K
20min warm up
54:25
20.2mph avg
5min cool down
Going to do mobility work later in afternoon
Brad Williams
on Sunday, October 27, 2013 at 09:15 am
10/27/13 WOD
Long Run today at Island Lake. I did 2 loops on the Yellow Trail. I've never done the Yellow Trail and it was hilly and more technical. 11.65 Miles- 1:50 Hours.

Lotta stretching when I got home. Really good run today. Love getting out in the trails.
PJ
on Sunday, October 27, 2013 at 09:52 am
RE: IronMan Complete!!!!
Brandon -- Good job dude, that's awesome!

If you have any pictures from the race send them my way and I'll get you posted up on the site!

pj [at] crossfitendurance
Brad Williams
on Sunday, October 27, 2013 at 12:26 pm
RE: Ironman Complete
Congrats on the accomplishment Brandon. Keep believing in yourself and the training and more good things will happen. Congrats again.
Jeff
on Sunday, October 27, 2013 at 03:23 pm
Ironman Complete
Brandon! Wicked awesome results dude. Way to follow the plan and knock it out. Truly shows the programming at its best!!
Tim
on Sunday, October 27, 2013 at 10:18 pm
Weekend Wod
Took Friday off, did TM on Saturday, 20km took just under 2 hours which I'm happy with. Rested sunday, although I could have done a wod
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