W.O.D.: Tempo | Time Trial

Saturday, December 28, 2013 • EnduranceTempo, Time Trial

CFE STRENGTH & CONDITIONING WOD:

3S Rest Day for S&C WOD

3 - 3 - 3

Hang Squat Cleans

3 - 3 - 3

Front Squat

3 - 3 - 3

Split Jerk

Post loads 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 TT

Bike (SUN): 30k TT

Run (SUN): 8M TT

Row (SUN): 8k TT

Ruck (SUN): 10M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SAT or LI): 1200m @ 80% 1000m TT pace

Bike (SUN): 15M @ 85% 20k TT pace

Run (OFF): OFF

Post sport and time to comments.


Joe Barger, 88 years old, races every week-end and never misses his CFE intervals at the track


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Comments (3)

Brad Williams
on Saturday, December 28, 2013 at 06:04 am
12/28/13 WOD
Tempo Bike this morning. 20 min. Warm-Up (Spin, 4 x 1 min. Isolated Leg Drills, Pace Increase), 45 min. (15 mile) Tempo, 10 min. Cool-Down.

S&C Shortly after. 10 Reps each; 95# Deadlifts, Battle Rope Jumping Jacks, 15# Renegade Rows (each arm)- 1:06,1:01,1:03,1:04,1:01,1:01,1:06/30 sec. Rec. 5 reps each- 4 Count Bicycle Crunches, 4 Count Alt. Arm Battle Rope Swings, Pull-Ups- 53,51,49/30 rec.

Foam Roller for mobility. Will stretch later. Got more dynamic for WOD again today. Leg is slowly getting better. I hope PT will put me over the top and I can run, swim, jump, and do all the other things that the WODS require.
Michael Derksen
on Saturday, December 28, 2013 at 09:39 pm
LI Swim
6 x 250 on 5:00 (30 sec rest on average)
Worked on head position and catch.
Jeff Ford
on Sunday, December 29, 2013 at 06:27 am
Joe
Joe - Keep up the hard work. Guys like you will put CFE on the map!

- Jeff
jford@firecoachingconsulting.com
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