Tempo

WOD

2-3 hours after completing the CFFTW or Mainsite WOD

Choose ONE of The Following Sports:

Swim:12min

Bike:24min

Run:20min

C2:14min

Cover as much distance as possible. Terrain and incline are your choice.

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We are also gearing up for several events coming up, Mud Run, triathlons, Marathons, etc... If you have an interest in getting involved in an endurance event, contact us to let us know. We have now grown our triathlon team to 3 athletes!

Comments

Coach D commented on 06-May-2010 09:16 PM

CFE WOD - 12 min Swim effort, 525m

Aaron Russell commented on 08-May-2010 01:41 PM

CFE WOD - 20 Min Run effort, 2.9miles about an 18-19 on the scale.

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Tempo 85-90% RPE 16-18

WOD

2-3 hours after completing the CFFTW or Main Site WOD

See the above definition of RPE (Rate of Perceived Exertion)

Choose ONE of The Following Sports...

C2: 5k

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Comments

Aaron Russell commented on 04-May-2010 08:58 PM

I did a 5K run at about 85%, finished in with what was left of a sprint. then I did an Indian-Run for about 2.3Miles with interspersed calisthenics. good day feet are are sore.

Corey commented on 04-May-2010 10:12 PM

Tabata bike intervals (April 27th endurance wod). Got up to speed and went all out.

Coach D commented on 06-May-2010 09:10 PM

CFE WOD-4x5min effort with 3' interval rest swim, 875m total-200m, 250m, 200m, 225m

Coach D commented on 06-May-2010 09:14 PM

CFE WOD-4x5min effort with 3' interval rest swim, 875m total-200m, 250m, 200m, 225m. Front squats 5x5, 75% 205. WOD-3 rds for time of;400m run, 10 Power cleans 135# - 8:03 PR, 10secs faster than last time.

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Tempo-Interval

WOD

2-3 hours after completing the CFFTW or Main Site WOD

Choose One Of The Following Sports:

Do 20:10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

Swim: 800m

Bike: 5 miles

Run: 2 miles

C2: 3K

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