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

Day 2 Week 1
Sunday, January 15, 2012 • Endurance

CFE STRENGTH & CONDITIONING: Rest Day


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. Follow with Strength & Conditioning Recovery.


STRENGTH & CONDITIONING RECOVERY

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.


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Comments (20)

Daniel Smith
on Saturday, January 14, 2012 at 09:49 pm
Pose
Can any share their type of pose swimming drills they might do? looking to really work on my technique in swimming.
Erik
on Sunday, January 15, 2012 at 04:55 am
Series
I see we are now on series "D". Where can I find what the goals of each periodicity are? I found A, B and C on the forums and I'm hoping to figure out how best to prepare for the upcoming season. Thanks for the support!
Mike
on Sunday, January 15, 2012 at 05:15 am
Fridays WOD
Wow I'm really exhausted. Did Fridays WOD today. I was done for after the 4th round. First three rounds felt great, but the fourth just killed me. So mobility and rest for the rest of the day.
O.T. Ingram
on Sunday, January 15, 2012 at 05:56 am
my WOD Endurance
47:59run 1.76 in 5:00 2.07 in 6:00 2:58 in 7:00
O.T. Ingram
on Sunday, January 15, 2012 at 05:59 am
my WOD Endurance cont...
Oh the first is run followed immediately by bike lactate shuffle.#rough
Kieran
on Sunday, January 15, 2012 at 08:22 am
run - 0.80M, 0.95M, 1.08M

Daniel, did you watch the videos in the sport tech section of this site?
The drills I do aren't CFE specific. I do catch-ups, kicking, no-kicking laps, and closed fist. I keep meaning to get hand paddles but never do.
Alan Pamayo
on Sunday, January 15, 2012 at 09:23 am
Run: 54:51 BUT, all on packed snow and ice ... some loose snow ... pretty tough running.
Brad Williams
on Sunday, January 15, 2012 at 09:24 am
1/15/12 WOD
10k Tempo Run this morning- 48:34 minutes. Lotta mobility work after trip back to Canton from parents house. No S&C recovery today because body is drained from run out in cold...still not use to that yet.
John Craft
on Sunday, January 15, 2012 at 10:13 am
Pose Swim
Daniel, search shark drill and single arm (UNCO) drill.
Mike
on Sunday, January 15, 2012 at 10:36 am
Fridays WOD
Wow I'm really exhausted. Did Fridays WOD today. I was done for after the 4th round. First three rounds felt great, but the fourth just killed me. So mobility and rest for the rest of the day.
JMac
on Sunday, January 15, 2012 at 11:25 am
RE: Series
Erik,
The explanation for the cycles is simple: they are for planning. There isn't an underlying periodized explanation.

I take volume and intensity into consideration when looking at the macro-level programming of one cycle to the next, but each cycle isn't "focused" on one particular thing. They are really just to help athletes who need "canned" programs so they can plan their schedules.
Stuart
on Sunday, January 15, 2012 at 01:02 pm
RE: Series
JMac,

Hi, if there is no periodization in the program, which i gather is the whole point of CF/ CFE - to be fit all the time, not just a few days here and there - does it matter how the program falls with respect to major races? i.e does it matter if i am doing cycle A, B ... when coming up to a marathon?

I am doing the london marathon at end of April, so following the normal SS program. \should i just follow the posted WODS and include some longer runs nearer the race, or it is not that simple? :)

Thanks a lot for your efforts on posting, and to the other CFE guys, it is much appreciated! youre making a major difference to my training, and im faster stronger and ligher as a result! ive never been in such good shape since starting your program only a few months ago!
cheers
s
re: stuart
on Sunday, January 15, 2012 at 01:40 pm
RE:Series
Stuart-- It would be beneficial to enter a 1/2 marathon during your training as a check in for your nutrition etc.
JMac
on Sunday, January 15, 2012 at 01:40 pm
RE: Series
@Stuart, nope, it doesn't make a huge difference. Ideally athletes utilizing the system should have already progressed to a point where they can handle the full prescription. The very first cycle, which mirrored what we published in Competitor was designed for that. Regardless of ability, folks can jump in; they just need to be mindful of technique/intensity/volume (our hierarchy of development) and recovery.

Here's a shorter answer specifically about the London marathon: keep following the SS WODs. You may find you want to do some longer stuff to work on nutrition - that's where a little individualization comes in.
VitekFire
on Sunday, January 15, 2012 at 02:17 pm
Daily Results
Endurance
10K Tempo Run: 51:58
Steve F
on Sunday, January 15, 2012 at 02:34 pm
lactate shuttle
On cycleops trainer:
Power:
5:00@310
6:00@312
7:00@315
Steve F
on Sunday, January 15, 2012 at 02:35 pm
lactate shuttle
On cycleops trainer:
Power:
5:00@310
6:00@312
7:00@315
Ilse
on Sunday, January 15, 2012 at 04:31 pm
Running rounds
what does a round in the running program for last week refer too?
Mike
on Sunday, January 15, 2012 at 09:08 pm
Fridays WOD
Wow I'm really exhausted. Did Fridays WOD today. I was done for after the 4th round. First three rounds felt great, but the fourth just killed me. So mobility and rest for the rest of the day.
Tim/36/70/175
on Sunday, January 22, 2012 at 09:24 pm
Results
Easy 6400m on 1% incline- 28:28, 5 minute rest, then:

Push Jerk- 135, 155, 175, 185 PR, 195 (f), 5 minute rest

WOD As Rx'd- 5:15. Followed by hamstring band mobility flossing.
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