Saturday, 01.31.09: Time Trial

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CrossFit Main Site Rest Day.

Choose ONE sport and do the following for your distance:

Swim: SC: 800m TT, LC: 1000m TT, U: 1200m TT

Bike: SC: 12 mile TT, LC: 20 mile TT, U: 30 mile TT

Run: SC: 2 mile TT, LC: 10k TT, U: 10M TT

C2: SC: 2k TT, LC: 3k TT, U: 5k TT

Coach Ryan of CrossFit Central Oregon, trying to do "The Impossible".

Post Times To Comments: 

Run and Endurance Certifcations

GSX Fort Worh TX,Feb 21st-22nd 2009

Brandon FL.Feb 28th-Mar-1st 2009

Newport Beach, Ca . Mar 7th-8th 2009

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23 Comments:

1. done early. row 5k: 18:46.7 (PR)
Comment by Herm @ CF Los Altos, CA — January 30, 2009 at 10:49am
2. Im still new to this so sorry if this is a dumb question, lets say im going to do running, do I pick on of those distances to do??? Like the 2 mile TT or the 10k TT...
Comment by Drew — January 30, 2009 at 11:32am
3. Drew - Home Page, Left Hand Side, Scroll down until you see Legend. It explains the SC / LC / U. TT (time trial) means to go at your fastest pace for that distance, as if you were racing.
Comment by MarcH — January 30, 2009 at 11:50am
4. Nice...I was hoping for a time trial for tomorrow's wod. Getting on my lovely Delilah for an afternoon ride. She's been gathering dust the past 4 months. Poor thing.
Comment by Jennifer Lawrence — January 30, 2009 at 1:04pm
5. What's "The Impossible?" Sounds fun.
Comment by Chad Cilli — January 30, 2009 at 1:37pm
6. First attempt at a CFE program hoping to keep it going. 15:30 was my time. Did 3k instead of 2Miles

Comment by Adam — January 30, 2009 at 4:44pm
7. I am sure this question has been asked before, but I am going to ask again. After 4 years on only doing sprint triathlon distances, I want to move up this season and try an Olympic distance tri. Does this mean I should use the LC distances, as the total racet time will be between 2-3 hours, or stick with the SC distances because each leg of the race is less than 2 hours? I used CF and CFE exclusively last year and continued to set PRs. This stuff rocks.
Comment by EricB in IL — January 31, 2009 at 1:12am
8. Row 2K TT - 8:46.3
Comment by sweever — January 31, 2009 at 1:34am
9. J Turnage would you mind emailing me? I have a question regarding the Garmin workouts for the 305. angela@norcalsc.com
Comment by Angela Horswill — January 31, 2009 at 2:42am
10. Row 2k TT 7:44
Comment by Kent Moate — January 31, 2009 at 3:01am
11. m/37/76/200

C2 2k: 7:05.2
Comment by Chas — January 31, 2009 at 3:51am
12. 34/m/184

Biking U....
30.05 miles
1:11.23
25.2 avg MPH
235 avg WATTS
Done on Axiom trainer
Comment by Rob Lorenzini — January 31, 2009 at 3:52am
13. 2 mile tt 16:58 fastest in awhile working hard on my form so im happy
Comment by drew — January 31, 2009 at 3:56am
14. Did 10K race today in San Diego. Thank to CFE set new PR 41:50, maybe this stuff works
Comment by Jay — January 31, 2009 at 9:34am
15. Actually did this one last weekend (10M run). Time was terrible due to having to stop multiple times a couple minutes each to stretch a strained ITB which after almost 2 months seems to be getting better. Time was 1:30 iirc, hardly a TT, but when my feet were moving I was pushing it all I could. Was planning on doing 4x5k tomorrow morning instead. That'll be it for the weekend after that guy! Angela - emailed just now. Jay - Great time, congrats man!
Comment by J Turnage — January 31, 2009 at 10:47am
16. Jay, were you the 51 yo at Super Run? I was there too. That is an excellent time. Congrats on the PR. Matt Fitzgerald who is a pretty well known writer won the race outright missing his PR by 4 sec.. He is local and has an interesting and intelligent endurance blog. If you are interested, just google him.
Comment by eung — January 31, 2009 at 11:49am
17. not quite 51 more like 30 yo. I'll check out Matt's blog. I heard he smoked it.
Comment by Jay — January 31, 2009 at 2:38pm
18. This was my first exercise with this program and i\'m pretty excited for the future exercises. I ran the 2 miles in 13:38.
Comment by Alma — February 1, 2009 at 4:15am
19. First bike ride since 10/6/08 which conveniently was a 12m TT so I can compare how my riding speed has decreased in the past 4 months. Damn. 2/1 12mTT: 42:22, 16.9 pace. 10/6 12mTT: 36:39, 19.6 pace. Looks like I need to flip the 9 and the 6 again.
Comment by Jennifer Lawrence — February 1, 2009 at 5:40am
20. Hey B Mack, I used CFE to train for an indoor rowing competition this past weekend (2k). I ended up rowing 6:59 (pr)! Although I only trained for 3-4 weeks on CFE, I was very well prepared for the race. I'm going to kick some serious ass next year after I train with you all year!
Comment by Olde English — February 1, 2009 at 10:12am
21. Wow. Lucky guess on my behalf. Didn't check the WOD but went out for 12.5km around noon. 61 min. which isn't bad considering the ruts in the snowy trails. ITB acting up and not sure what I have done to mess it up again - though my stride on ice and snow is considerably different than on dirt - I know, it shouldn't be. Anyone read Chi of Running? Looks similar to POSE. Thoughts?
Comment by myles — February 1, 2009 at 10:15am
22. First time posting on this website. Working at Crossfit NW Tucson with Jennifer Lawrence (the MOST excellent coach and friend!). I am a poor runner, just getting started. Jennifer has been working with me on POSE. I ran the 2 miles in 16:48 which is pretty incredible for me. Mostly have problem with exercise asthma which makes me unable to breathe and so I can't go too fast or hard. But I've improved a lot since I started running 1 and 1/2 years ago. Trying for my second sprint triathlon. Will keep posting. Thanks.
Comment by Daniela Cardy — February 2, 2009 at 4:37am
23. Run (U) 10M on trail - 1:24:49.
Comment by MattR — February 2, 2009 at 6:04am

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