W.O.D.: D Tempo / Time Trial

Day 1 Week 1
Saturday, January 14, 2012 • EnduranceD Cycle, Stamina, Tempo, Time Trial

CFE STRENGTH AND CONDITIONING WOD:

Every minute on the minute for 12 minutes:

8 DB Push Press, 45/20 pounds

8 Lateral Burpees

8 KB Swings, 2/1.5 pood

Each round should be as fast as possible.


ENDURANCE:

3+ Hours Before CFE S&C WOD

Choose ONE of the following sports:

Swim (SS Sun, 3S OFF): 500m TT

Bike (SS Sun, 3S Sat): Lactate Shuttle 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Run (SS Sun, 3S Sun): 10k Tempo @ 85% of 10k TT

C2 Row (SS Sun): 5:00 @ 90% max effort, 5:00 @ 50% max effort, 5:00 90% max effort

Post distance/time to comments.

 


 

Jason and Amanda Skinner after the Bandera 50k


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Comments (58)

steve F
on Friday, January 13, 2012 at 07:49 pm
long intervals
So for the bike i guess u do the lactate shuttle again??
nfdmedic4
on Friday, January 13, 2012 at 08:25 pm
long intervals?
So for the bike, I get to make up whatever I want as a long interval? That's like having your kid pick his own punishment, its always worse than what you were going to give him
Rob
on Friday, January 13, 2012 at 09:14 pm
Trouble Understanding The WOD
I just switched over from the main site to CFE and am having a little trouble understanding which WOD to follow. I am trying to follow 3S Endurance WODs but for instance, Fridays was a LI swim and on that same WOD it lists Saturday as a LI bike and Sundays as an LI run. Yet this WOD has something different for Saturdays bike and Sundays run. Am I missing something? Any insight would be much appreciated

-R
JMac
on Friday, January 13, 2012 at 09:48 pm
RE: long intervals
@steve f,

The Lactate Shuttle shouldn't have been completed prior to Saturday. The "Bike (SS Thu, 3S Sat)" denotes that the 3S/Triathlete should perform the Bike/Cycling workout on Saturday.
JMac
on Friday, January 13, 2012 at 09:50 pm
RE: long intervals?
nfdmedic4,

I've updated the workout. It's not a "choose your own," but should instead be the Lactate Shuttle, which is the long interval for this week.
JMac
on Friday, January 13, 2012 at 09:59 pm
RE: trouble understanding the WOD
@Rob,

For a 3S athlete, each week there are 2 workouts per sport, but there are 3 POSTED. This gives the athlete of choosing to do either a second interval OR stamina work in the form of a tempo/time trial.

So, for this weekend:
You are doing a Long Interval Swim on Friday.
You are doing a Long Interval Bike on Saturday (lactate shuttle).
You are doing EITHER a long interval Run OR a run TT on Sunday.
Rob
on Friday, January 13, 2012 at 10:18 pm
@JMac

Thank you so much for clarifying! I really appreciate it.
Gary
on Saturday, January 14, 2012 at 01:10 am
Help with understanding
I just came to this site today. I do not understand the whole DAY/WEEK things or how to read this site. Sorry but can someone make it easy for dummies. Do I log onto the site everyday and work out what is on the page or do I have to make a routine. I want to crossfit/left weights/and run or row. Thanks anyone
steve F
on Saturday, January 14, 2012 at 02:59 am
J Mac
I am A SS CYCLIST,so yes It said for.me to do laxtate shuttle on thursday....now I guess I do them again on sunday????
Mroy
on Saturday, January 14, 2012 at 05:15 am
Really confused
I really want to follow the CFE protocal and have tried to read all of the faq's I can to better understand scheduling and still don't get it.

I'm trying to follow a "regular" schedule for the week that looks like this:

Mon - str, cfit, swim si
Tue - cfit, bike si
Wed - str, cfit, run si
Thu - swim li
Fri - str, cfit
Sat - cfit
Sun - run li or bike li

I am not married to this schedule but developed it based upon what I've read here - or at least I thought I did. Then I read Jmac's post to Rob saying that friday was swim li for 3s and I'm all confused again. Am I supposed to do the bike li on saturday then the run li on sunday?

I am a 3s athlete and am trying to follow the CFE schedule. Any input/revisions/corrections to the schedule I've listed is GREATLY appreciated!!
Erik
on Saturday, January 14, 2012 at 05:18 am
Confused
I am so lost...I was doing the cycle that started in October so what should I do.until the new site is updated?
When did this cycle start?
It seems as though the "day 1 week 1" labels are all over the place. I know this may be obvious to some of you but this is the only CE resource I have as I am stationed at an army base in the middle of nowhere, so my knowledge is limited to what I read here.
MartyB
on Saturday, January 14, 2012 at 06:39 am
Lactate shuttle?
What is a lactate shuttle?...Googled it, but can't figure it out
Mike
on Saturday, January 14, 2012 at 07:01 am
yesterdays WOD
For time:
800m Run
25 Thruster 45lbs left and right (1 handed)
30 Pull-ups

--> 15:40

Quick question: Will the commentary system stay this way, or will there be the same features as it was before the update?
Mike
on Saturday, January 14, 2012 at 07:23 am
yesterdays WOD
For time:
800m Run
25 Thruster 45lbs left and right (1 handed)
30 Pull-ups

--> 15:40

Quick question: Will the commentary system stay this way, or will there be the same features as it was before the update?
Kaitlin
on Saturday, January 14, 2012 at 07:30 am
Reply to help with understanding
Gary-- Refer to the FAQ under the heading how should I plan my week. There is a sample template of what your week should look like there as well.
The day/ week is for the day the wod is prescribed and the week is the # week in the D Cycle.
Mike
on Saturday, January 14, 2012 at 07:31 am
yesterdays WOD
For time:
800m Run
25 Thruster 45lbs left and right (1 handed)
30 Pull-ups

--> 15:40

Quick question: Will the commentary system stay this way, or will there be the same features as it was before the update?
Chris
on Saturday, January 14, 2012 at 07:33 am
Daily WOD Excel file
Could you post the 12 week WOD program in excel. The old site had the link to this but it appears it was lost in the conversion. Thanks!
Kaitlin
on Saturday, January 14, 2012 at 07:35 am
Lacate Shuttle
Marty B--Lactate Shuttle was posted on Thursday. You can get it in the archive
Kaitlin
on Saturday, January 14, 2012 at 07:40 am
Reply to Confused
Erik--
For each type of wod there is a day 1& day2 for each. The D Cycle began on Monday Jan 9.
JMac
on Saturday, January 14, 2012 at 07:58 am
MRoy,

Your schedule works. Basically, a normal week looks like this:

M: Strength/CFES&C, Swim Int
T: CFE S&C,Run Int
W: CFE S&C, Bike Int
TH: OFF
FRI: (for this week) swim Int
SAT: Bike INT (for this week)
SUN: Run TT

On other weeks, the 3S Sat workout for the bike might be a stamina tempo instead.

And for Bike SS - yep, you are doing the Lactate Shuttle TWICE this week.
Mike
on Saturday, January 14, 2012 at 08:31 am
yesterdays WOD
For time:
800m Run
25 Thruster 45lbs left and right (1 handed)
30 Pull-ups

--> 15:40

Quick question: Will the commentary system stay this way, or will there be the same features as it was before the update?
Brad Williams
on Saturday, January 14, 2012 at 08:52 am
1/14/12 WOD
Intervals on the bike this morning. Kept high cadence 85-90 rpm for all three sets. Interval "brick" run after.
5 min.-.69 miles. 6 min.-.81 miles. 7 min.-.95 miles. Strength recovery a few hours later. I am drained from cold, wind, and snow here in MI. Glad to get the first winter run outta the way. Enjoy the football today everyone.
david
on Saturday, January 14, 2012 at 09:13 am
@chris
A and B are here in the forum chris http://www.crossfitendurance.com/forum/viewtopic.php?f=2&t=1292 and C is near the start of the forum I think
Aaron Reynolds
on Saturday, January 14, 2012 at 09:36 am
Why no reply link?
Why can we no longer reply to another comment?
Enoch Pitzer
on Saturday, January 14, 2012 at 10:38 am
AWESOME
8 mile trail run this morning. Nice and sunny out here in Salt Lake City.
Rob
on Saturday, January 14, 2012 at 10:40 am
Question...
If I don't have 3 hours to wait in between CFE S&C WODs and Endurance WODs, what should I do? I have been doing both back to back (S&C has been scaled because I'm getting back into the swing of things) and haven't felt any real negative effects or lethargy. Any advice?
Kaitlin
on Saturday, January 14, 2012 at 10:50 am
Reply to Question
Rob-- 3 hours between wods is recommended for recovery so both wods are done at the prescribed intensity levels.
3 hours between wods may not be doable, but if you are able to have an hour or some break between wods that would be more beneficial than back to back wods. Do what your schedule will allow.
Daniel Smith
on Saturday, January 14, 2012 at 11:07 am
WOD
Great swim this morning, a little rough but good. 500 meters in 10:14. I really need to focus on my swim tho I am not a fast swimmer. WOD afterwards with 11 rounds and 8 push press and three burpees. Pose running seminar for cool down
Rob
on Saturday, January 14, 2012 at 12:07 pm
RE: Question...
Thanks Kaitlin. Some days I have all the time in the world and other days I have little to no time to rest in between WODs and still be able to catch some decent sleep before the next day. So the days I can wait 3 hours, I'll wait and the other days I'll just carry over right into the next one.
tom
on Saturday, January 14, 2012 at 12:10 pm
s & c wod
Wow, I would love to see someone that can maintain that workout as prescribed for 12 min - rough !
VitekFire
on Saturday, January 14, 2012 at 12:47 pm
Daily Results
S&C WOD
12 Rounds completed Rx'd in 12:20

Had trouble keeping under a minute per round so I went as fast as possible to complete 12 rounds
JW
on Saturday, January 14, 2012 at 01:08 pm
I'm a wimp
I found it impossible to complete the wod. After the first set of burpees, I was already at 42 seconds, and I could not continue at that pace.

I just completed 4 sets of the exercises in the 12 minutes (actually about 11:15). So it ended up being each exercise on the minute.

No way I could do all 3 on the minute for 12 minutes.
Tim B
on Saturday, January 14, 2012 at 02:10 pm
RSS?
Will RSS feeds be coming back? this is how I check it on my phone, thanks
brian wilson
on Saturday, January 14, 2012 at 02:51 pm
Not A Fan Of The New Site Yet
I know you guys are working on the bugs – good luck and I hope you address the workout of the day / WOD blog part of the site. I like some of the additions, it is a pretty site, but it is now tougher to follow the workouts. Specifically, with the new site it is going to be really cumbersome to follow this site a week back (or whatever). FYI: When you changed over to the new format starting with the A Series it was incredible - I’m a single sport guy and I was in immediately. Looking forward to seeing how things evolve.
Gary
on Saturday, January 14, 2012 at 03:14 pm
What should i do when it takes me longer than a minute for each round for this type of s&c wod? E.g i couldnt sustain this one rx'd on the minute
Kaitlin
on Saturday, January 14, 2012 at 03:34 pm
reply to RSS
Tim B -- Yes the RSS feed will be added to the site.
david
on Saturday, January 14, 2012 at 03:41 pm
mobility wod
Hopefully nobody minds throwing kstarr a few votes here http://www.healthline.com/health/best-health-blogs-contest
Kaitlin
on Saturday, January 14, 2012 at 03:41 pm
reply to Gary
You can scale the number of reps. For example do 4 or 6 of each exercise. This will allow you to do all the exercises in a rep # that is able to be completed in the given and have rest before the next round.
Gary
on Saturday, January 14, 2012 at 04:21 pm
What should i do when it takes me longer than a minute for each round for this type of s&c wod? E.g i couldnt sustain this one rx'd on the minute
Gary
on Saturday, January 14, 2012 at 04:24 pm
Reply to Kaitlin
Thank you for the explanation! That makes sense
Matt
on Saturday, January 14, 2012 at 04:57 pm
CrossFit WOD
I'm wondering if I did the CrossFit WOD correctly. I tried doing all the exercises within a minute but it took about 75-85 seconds to complete. So I did 6 cycles starting on the minute every 2:00 for 12:00. Afterwards, I was left thinking that it was ment to do 1 exercise on the minute and go on to the next exercise on the next minute. So it would've been each exercise 4 times to get to the goal of 12:00.
Kaitlin
on Saturday, January 14, 2012 at 05:16 pm
reply to CrossFit WOD
Matt-- All exercises= 1 round. Next time scale the number of reps so it is completed & you have rest in the 1:00 time period.
John
on Saturday, January 14, 2012 at 05:51 pm
Tough WOD
oowee that was tough! I finished each round in about a minute and just kept going for 12 rounds. I used 20# DBs and a 50# db for the swings. The new site looks clean! I just started training for Big Sur after taking a couple months off doing only bodyweight stuff. Feels good to be crossfitting again!
Lon
on Saturday, January 14, 2012 at 06:13 pm
Normal week
Question to JMac's response to MRoy on normal week. I'm a triathlete, I have seen your video on multisport programming. You say 4-6 Crossfit workouts but 3S athletes should do a minimum of 4. I see your reply to MRoy and I only see 3 Crossfit workout. If I add one more Crossfit wod should it be on fri or on sat or sun?
nfdmedic4
on Saturday, January 14, 2012 at 07:11 pm
wod
Did the bike wod this am. Kept my cadence > 90. rd1- 1.75mi; rd2- 2.04mi; rd 3- 2.19mi. I then did some single leg pedaling.
S&C: was brutal! I was only able to keep the pace for 2 full rounds. It got to the point where I just stopped the watch and did 8 rounds. Had ~ 6 rounds done in the 12 min. I had to sub 100# barbell push press for not having dumb bells and jumped over my climbing block for the lateral burpees.
Joey
Howard
on Saturday, January 14, 2012 at 07:25 pm
What is 85% of Time Trial
If my 10k TT is 8:10/mile what is 85%? 9:30/mile just seems to slow.
Kaitlin
on Saturday, January 14, 2012 at 07:33 pm
RE: What is 85% of Time Trial
Howard-- from the FAQ
Kaitlin’s Percentage Converter for Tempo Efforts
P + (P x (1 – E)) = G
P = fastest time for the distance. Convert to seconds.
E = Desired effort level in decimal form (90% = .90)
G = Goal time in seconds
Example: 90% of 10k TT Pace
So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:
2,880 + (2,880 x .10) = G
3,168 seconds= 52.8 minute 10K
Matman
on Saturday, January 14, 2012 at 08:13 pm
Tough crossfit wod. 8 rounds I couldn't keep up the pace. 75 lbs with barbell pp and 53lb kettle bell.
Bryan
on Saturday, January 14, 2012 at 08:27 pm
Tough WOD
EXTREMELY HARD! First 2 rounds were Rx'd. Next 3 had to reduce the number of kettlebell swings to transition to next round because minute was expired. Then dropped push press weight to 45# and was still hard to finish within the minute. I was so exhausted afterwards. I need to work on my burpees!
RBS
on Saturday, January 14, 2012 at 10:03 pm
who tested this wod???
It took me 18 mins to complete 12 rounds of the wod. It was a great wod, very tough. But it was obvious after the first round that the time domain/rest period was ill-conceived.
neebs
on Sunday, January 15, 2012 at 07:46 am
daily results
Row: total of 3778 m 1st 5 min was 1365m

Wod: 75# db for kettle bell swings, 45# dbs for press, total of 5 rounds 8 press and 3 burpees in 12 mins, kept going till 7 rounds were completed
Licia
on Sunday, January 15, 2012 at 09:07 am
CF WOD
Glad I wasn't the only one finding it hard to keep on the minute, changed it to 12 min AMRAP, 7 rds, good WOD though!
Rob
on Sunday, January 15, 2012 at 10:17 am
Confusion Again...
After reading some of the additional comments about the confusion caused by the new site, I myself am once again lost. What type of schedule should I be following? Should I be mixing the LI's and TT's or should I be strictly following only the LI's?
O.T. Ingram
on Sunday, January 15, 2012 at 10:24 am
Forgot to post WOD
Still getting used to the New Site. I did the 10k run in the morning at 47:27. and realized later that i should be doing 3S

but the S&C wow! my first round was in about 58 seconds so needless to say i think i ended up doing like 8 rounds in 12 minutes.
JMac
on Sunday, January 15, 2012 at 11:21 am
RE: confusion again
Rob,

If you are a 3S athlete, then you are performing 2 workouts per sport per week.
Mon: Int Swim
Tue: Int Run
Wed: Int Bike
Thu: off
Fri: Int [sport will vary]
sat: tempo [sport will vary]
sun: time trial [sport will vary]

Not all weeks are the exact same, but basically there are 2 workouts/sport/week consisting of either an int+stamina or int+int.

Tracking?
Rob
on Sunday, January 15, 2012 at 02:50 pm
RE: Confusion Again...
@JMac

Tracking. Thank you, you've been a huge help!
Tim/36/70/175
on Sunday, January 22, 2012 at 09:26 pm
Sunday 22 Jan Results
43 flat on treadmill at 1% incline. Followed by 6 rounds on the minute of 45 lb. dumbbell shoulder press, 55 lb. dumbbell Russian KBS for recovery...
Adam
on Monday, February 27, 2012 at 08:50 am
Results
Finished the 10K in 65 minutes. Longest distance I've ever finished without stopping!
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