W.O.D.: Tempo | Time Trial

Saturday, February 15, 2014 • EnduranceTempo, Time Trial


3S Rest Day for S&C WOD

10 Rounds

10 - Pull Ups

10 - Ring Dips

Post results to comments.


Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


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 (OFF): OFF

Bike (OFF): OFF

Run (SAT or SI): 8M TT

Post sport and time to comments.

CFE 6-Week Skills & Drills Program

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Comments (9)

on Saturday, February 15, 2014 at 01:46 am
Ultra Question
I have been dabbling on and off with CFE for about a year and this week my big mouth got me into running a 70 mile ultra. I bet a guy at work I would finish with no other training but CFE. I have never ran an ultra before and have no idea how to pace one. Somebody please tell me I am not crazy and all will be ok
on Saturday, February 15, 2014 at 02:41 am
3S Training
Pool swim today, was aiming to do a 1km tempo, but when a friend suggested that 1.5km was easy, I decided to do a 1.5km TT, which would be the longest I've ever gone in the pool.

Time for 1.5km was 36.54 mins. I know that's slow, however I'll use it as a bench mark for later.

Walked away with a massive rash on my lat, dizziness and a belly full of chlorine.

Bike, run brick tomorrow.
Brad Williams
on Saturday, February 15, 2014 at 06:17 am
2/15/14 WOD
Tempo w/intervals bike ride this AM. 15 min. Warm-Up (Spin, 2 x 1 Leg Drills, Pace Increase), 2 x 45 min./10 rec. Tempo Int., 10 x 1 min.(500m)/1 rec. Int., 10 min. Cool-Down.

Stretching and lacrosse ball smashes for mobility. Gonna mobilize more later on. First WOD in months I've felt good all the way through. I hope I get more and more of those that will ultimately lead to recovery.
John Rushin
on Saturday, February 15, 2014 at 04:44 pm
2/15/14 WOD
Running 8M time trial. Time of 1:02:10. This averaged about 7:46/M. Afterwards I did some planks for a quick core workout then some stretching and foam rolling.

I'm sure you'll be fine! Believe in yourself and your training, that confidence will take you further than you think. Having never run an ultra before I don't know what to say about pacing. I'd focus on a slow and steady pace, at some point it will all become a mental battle anyhow! Best of luck brother!
on Saturday, February 15, 2014 at 05:35 pm
Re: ultra question
Yeah it's definatley possible, but I'd get in contact with a cfe coach whose had experience themself or with athletes running ultras on cfe, you can read blogs or search Internet forums as people have written their training plans. Good luck and keep us updated id be very interested to see your training plan and how you go.
on Saturday, February 15, 2014 at 08:40 pm
RE - Ultra Question
I think yur crazy to try 70 mile ultra!!! Im new to CFE, but I have lifted for years and just started running within the last 5 years. I have ran several 1/2 and marathons, and one 31 mile ultra over the last 5 yrs. What X-fit people dont understand or dont tell you is that your body (muscularskeleton system - bones, tendons, muscles, etc..) are slow to adapt to the high impact of running compared to your Cardiovascular system, which adapts very quickly. Also, running ultras takes my strategy with pacing, fueling, drop bag of supplies, etc. Have you ran any marathons or shorter ultras (50k) before? I personally wouldnt do it if I were you even with my running experience because you need to work your body up to that distance otherwise your asking for a horrible experience and lots of pain.
on Sunday, February 16, 2014 at 11:19 am
RE: Ultra Question
Thanks guys, perhaps I didn't frame the question well. Whilst not being what I would call a competitive runner I have always ran and have a 3.18 Marathon and 1.20 half marathon. I have done the CFE level 1 and CF level 1 but have never programmed for an ultra.
on Monday, February 17, 2014 at 09:34 am
RE: Ultra Question
You have decent running times, but were those times with CFE only or with standard running practices (LSD)? You didn't specify when the 70 mile ultra is (Road or trail?) is to tell us how much time you have to prepare for it. I would add a 4th running day to the week to build up your mileage and time on feet. Meaning move CFE's Sunday run to saturday, and do an LSD run on sunday to build mileage. Ultras require more strategy with run/walk pacing (your not going to be able to run whole thing), fueling, drop bag of supplies, etc
on Tuesday, February 18, 2014 at 01:34 pm
RE: Ultra Question
About 1.5 yrs ago I used CFE to prep for a 50 mile trail ultra 3 months out from the race. I followed the site AsRx (not realizing I was supposed to increase the distance of the runs for my event) and finished in 10H 20M. I jogged for 25min and walked for 5min the entire time and it worked great. Minus people hating me for constantly passing them then getting passed by them etc. Prior to CFE training I was following Crossfit Football with no additional distance running.I do agree though that to get the most bang for your buck you should consult a more experienced CFE Coach with experience in running/programing for ultras.
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