W.O.D.: Tempo | Time Trial

Saturday, November 23, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

15 - 12 - 9

Dumbbell Thrusters (45/25)

Strict Pull Ups

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): 1600m @ 85% RPE

Bike (SUN): 25M @ 85% RPE

Run (SUN): 13.1M @ 85% RPE

Row (SUN): 13.1M @ 85% RPE

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

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 1600m TT

Bike (OFF): OFF

Run (SAT or SI): 13.1M @ 85% RPE

Post sport and time to comments.


FIRE Coach Team at the Savannah Rock and Roll Marathon

We are coming to Savannah for a CrossFit Endurance Seminar, sign up now!


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Comments (3)

Jeff Ford
on Saturday, November 23, 2013 at 06:08 am
CrossFit Hilton Head Athletes
All the athlete's in the picture above hit PRs or they completed their first marathon. Training was 8 weeks total. 2 Interval sessions, 1 TT/Tempo ... No runs over 2 hours. Look out for 4-5 of our athletes headed to Boston in 2015!
Brad Williams
on Saturday, November 23, 2013 at 09:11 am
11/23/13 WOD
TT Bike this AM. 20 min. Warm-Up (Spin, 1 Leg Drills, Build Cadence), 2 x 20 min TT w/5 x 30 sec./1 rec. Sprints at end, 5 min. recovery after each set, 10 min. Cool-Down.

Strength & conditioning shortly after. Did Friday's WOD. Box Squats- 135# 14 inch. Box/5 sets/5 reps. Circuit- 3 Rds. of 500m Row, 30 Ring Dips (Feet on Ground)- 11:17 min. Core- 30 reps Plank-Ups, 20 reps 20# Med Ball Twists, 10 rep of Superman.

Stretching and foam roller for mobility. Felt good to be training again. Bike got circulation into hip/butt and Sciatic nerve is feeling lots better.

Will try swimming on Monday and running Tuesday.
Brad Williams
on Saturday, November 23, 2013 at 12:07 pm
RE: Crossfit Hilton Head Athletes
Jeff, that is awesome about your athletes. Congrats to all of your athletes and your CFE Training. Programming at it's best.
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