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

Day 1 Week 2
Saturday, January 21, 2012 • EnduranceD Cycle, Stamina, Recovery

CFE STRENGTH & CONDITIONING WOD:

3+ Hours After Endurance

As many rounds as possible in 8:00 of:

6 Deadlifts, 185/135 pounds

12 Toes-to-Bar

Post rounds to comments.


ENDURANCE:

3+ Hours Before CFE Strength & Conditioning WOD. Follow with S&C Recovery

Single-Sport:

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 10M TT

Run (SUN): 5k TT

C2 Row (SUN): 2k TT

Post sport and times to comments.

Multi-Sport:

Swim (OFF): 1000m @ 90% of 1000m TT pace

Bike (SAT): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SUN): 2 x 5k, rest 5:00 between each, 1st 5k is a TT, 2nd 5k should be at 90% of first

Post sport and time(s) to comments.


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 (41)

neebs
on Friday, January 20, 2012 at 02:26 pm
row
Wow a 2k row don't think I've seen such a short distant for the weekend.
Eric Ritchie
on Friday, January 20, 2012 at 06:53 pm
Why did you change the web page format? The new one is not as convenient
Rick
on Friday, January 20, 2012 at 07:02 pm
Hey, just wondering if im missing something on the site or if the archives from the A and B cycles are still not up. Thanks
Kaitlin
on Friday, January 20, 2012 at 07:13 pm
Rick-- The A, B, C cycles will be posted on the site. They are not posted yet.
BradM
on Friday, January 20, 2012 at 08:43 pm
S&C
AMRAP in 8:00

6 deadlift 186#
12 toes to bar (subbed 12 hanging knee raises)

6 rounds + 6 knee raises. Deadlift station & pull up bar were across gym from one another so got good 20m jogs between each movement.

On a short timeframe on Friday night so I swapped Friday and Saturday's workouts...will get Fridays strength + S&C on Saturday.
Matt
on Friday, January 20, 2012 at 08:59 pm
Yesterday the Sunday workout is Tababta run, today it says Sunday is 5Kx2. What is the right WOD? New site is nowhere near as user friendly, when I try to look back at January, for example, there are multiple Day2 Week2s. I am new to CFE and it makes it difficult to use.
JMac
on Saturday, January 21, 2012 at 12:01 am
RE:
Matt, take a look at this week's Whiteboard Wednesday and the FAQ as it's been updated. On the weekends specifically, 3S athletes will sometimes have the option of performing either an interval OR a time trial (or tempo, if listed).

The (SUN or TT) was saying you could perform the tabata on Sunday OR perform the Time Trial on Sunday, which is now listed today.
Matt
on Saturday, January 21, 2012 at 01:12 am
JMac, Thanks for the clarification. Still getting the hang of this.
Tom
on Saturday, January 21, 2012 at 02:01 am
Really not a fan of the new site, makes it very hard for someone who is a week behind to follow!!!
Jason
on Saturday, January 21, 2012 at 02:47 am
Gratitude
Please remember this is a FREE resource and CFE have no duty to supply it. So what - the format has changed a little, spend a small amount of time getting used to it and let's be grateful for the effort these people go to. Its really not hard to follow or if you need to swap days, you won't not finish a race over doing one day over another. Rant over
Tom
on Saturday, January 21, 2012 at 04:50 am
Not trying to be ungrateful and apologies if it came over that way, I love CFE and consider myself lucky to have found it. Just found the old site easier to use.....maybe a bit blunt! Apology over!!
Jay
on Saturday, January 21, 2012 at 05:25 am
Tabata ride
For the ride did you mean 20/10 rather than 20:10
Charlie
on Saturday, January 21, 2012 at 05:53 am
Here's too Gratitude
This is a genuinely great resource and as mentioned by Jason, it's also free. I think the new format is good and an improvement on the old site. I also really appreciate the effort that goes into keeping the site up to date. Every day the WOD is there for all to use......or not. Thanks to those that make this happen.
Brad Williams
on Saturday, January 21, 2012 at 06:23 am
1/21/12 WOD
"Tri-Bata" this morning on the C2, Bike, and Treadmill. Row-1028m, Bike-1.64 miles, Run-.46 miles. Strength & conditioning about 20 minutes later. 6 sets+4 Deadlifts. Career high for C2, had too much resistance on bike and that got me big time. Should've gone harder on the run felt pretty good on that. Warm-up on each machine before really helped too. Probably a longer run tomorrow with some Tabata intervals in there to change things up.
sarah
on Saturday, January 21, 2012 at 08:46 am
run wod
wasn't feeling great when I start 5k..had stomach bug yesterday could feel it on mile 2. Also had a knot in my left hip which prevented me from running faster cuz it was tweakng my left lower back and I did this on the treadmill, it was icy and rain not a good combo for a TT - BUT I wanted to do this ran a 19:10...about a minute and half off my PR...
doing WOD this afternoon after I mob out my hip!
Mary E. Clark
on Saturday, January 21, 2012 at 10:40 am
5 rounds, 6 deadlifts and 7 knees to elbows. I PR'd yesterday with a 115# deadlift so there was NO way the RXd weight was happening; I used 65#.

It's interesting that so many people dislike the new website. I think it's easier to follow than the old one; the endurance WoD days seem better explained to me. Plus, if you're following behind the schedule, you just click the previous posts on the top right of the page...I'd like to echo Jason in that we should be grateful we don't have to make up the WoDs ourselves.
StacyF
on Saturday, January 21, 2012 at 11:04 am
Today's WOD
Back, finally, from bad experience with a pre workout supplement. It made me break out in hives and stay awake for 24 hours. Guess it was better to find out now than during a race.

Run - 2X 5K - 1st 24:13; 2nd 22:42 getting better, but still not where it should be.

WOD - Rx'd (for ladies) 4 rounds plus 3 DL
DanielSmith
on Saturday, January 21, 2012 at 12:03 pm
CFE
Ran with a few guys this morning and did a long run for 13 miles. Pretty much a recovery run, hit little under 8 minute a mile each mile. Will do the WOD later today.
Alan Pamayo
on Saturday, January 21, 2012 at 12:06 pm
2 Sport Template
WOD as RX'd: 5 Rounds + 6 DL's and 11 T2B's

So I decided to try out a two sport endurance template for running and rucking.

Mon: OFF
Tues: Ruck (always)
Wed: Run (always)
Thurs: OFF
Fri: Ruck/Run (alternate)
Sat: OFF
Sun: Run/Ruck (alternate opposite Fri)

Interesting now that there are separate intervals for SS and 3S I can utilize different intervals for Ruck/Run on Tues/Wed ... but then on interval Fri I suppose it is a choice based on overall volume for the week and which interval is more appropriate for run or rucking that day. Comments or advice?
steve f
on Saturday, January 21, 2012 at 12:08 pm
10 mile TT
Power on cycleops trainer
290
Kieran
on Saturday, January 21, 2012 at 12:55 pm
Tabata on trainer (wish I had a power meter)

Filthy 50 - 27:02
Kole Trickle
on Saturday, January 21, 2012 at 01:19 pm
WOD Rounds in 8:00
Completed 5 rounds
Did swim today 1000m @ 22:52
Felt slow and sluggish today
Josh
on Saturday, January 21, 2012 at 01:49 pm
New to Crossfit Endurance Multi-sports, Why are there different days next to swim , bike, run. Today is Saturday but swim(OFF) and run(SUN) Do we not just pick one- swim, bike, run and do that for today? Looked at FAQ but still confused. could use some help. Thanks PS Nice Website!
Normal Guy Times
on Saturday, January 21, 2012 at 01:57 pm
Times
3rds in 8min.
martin
on Saturday, January 21, 2012 at 02:44 pm
Newbie Learning to Read Templates
Hi,
Newbie here. Sorry to be a pain but these templates are a little confusing to read. The following is this weekends Endurance.
So you only Swim on FRI, and only Bike on Sat and only Run on Sun?

The Sat swimming Off but the Swim workout is different than Fri. ?

The Fri and Sat Run workouts are different

Friday, January 20, 2012
Multi-Sport:
Choose ONE of the following sports:
Tabata: 8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts
Swim (FRI): 8 x 20:10, use pool or open water
Bike (SAT): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SUN or TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed

Saturday, January 21, 2012
Multi-Sport:
Swim (OFF): 1000m @ 90% of 1000m TT pace
Bike (SAT): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SUN): 2 x 5k, rest 5:00 between each, 1st 5k is a TT, 2nd 5k should be at 90% of first

Sunday, January 22, 2012
Swim (OFF): 1000m @ 90% of 1000m TT pace
Bike (SAT): 8 x 20:10 (8 rounds of 20 seconds on, 10 seconds off) if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run (SUN): 2 x 5k, rest 5:00 between each, 1st 5k is a TT, 2nd 5k should be at 90% of first
Chad Brinkley
on Saturday, January 21, 2012 at 02:51 pm
Tabata Swim; 2x5K
Friday's Tabata Swim: 800 yard warm up (200 Free Style, 200 Drills, 200 Pull, 200 Kick), Tabata (Consistently hit 25 yards for each 20 second period, 200 yards total), 600 yard cool down (Descending speed 200s).

Did the 2x5K with 5 minutes rest today. Times were 20:58 for the first one and 21:50 for the second one.

I plan to do the Tabata Bike tomorrow.

In terms of feedback... I agree that people should appreciate the hard work and excellent free programming that the CFE folks provide. I also, however, think it is important for people to provide constructive feedback about what is working for them and what isn't. As long as people are providing appropriate feedback, I hope others will not criticize them for it. Crossfit prides itself on being a community... let's support one another. Feedback is a critical component of improvement for all of us. That's part of why we are all encouraged to post our results regularly...
VitekFIre
on Saturday, January 21, 2012 at 02:52 pm
vitekfire@yahoo.com
S&C WOD
6 Rounds + 6 DL RX'd
Sean
on Saturday, January 21, 2012 at 03:13 pm
Endurance-22.58 w/recovery @ KBS-35#/BP-95#

S&C WOD-4 rds + 6 deadlifts/3 toes to bar
James Callinan
on Saturday, January 21, 2012 at 03:49 pm
5k tt-Jan 21, 2012
time:24:40
Justin
on Saturday, January 21, 2012 at 04:16 pm
1/21/12
4.9 mile road run instead of run wod (30 min) then got to jump in for a WOD at monterey crossfit. Overhead carries, one armed push presses and tabata burbees for a finisher.
Is an endurance seminar ever coming up towards san fran area? I can't get all the way down to SoCal for the weekends to try to get in on one there. Thanks
Bryan
on Saturday, January 21, 2012 at 08:05 pm
WOD Results
Subbed Knees to Elbows for Toes to Bar.

6 rounds + 6 deadlift + 1 K2E. Abs were getting rocked on the K2E towards the end. First 3 rounds were unbroken. Used 185 as prescribed fro DL.
Gus
on Saturday, January 21, 2012 at 10:42 pm
WOD Results
We were at work and had 3 guys so we did 5 rounds but added in 10 kb thrusters. Love the site! Thanks
Gus
on Saturday, January 21, 2012 at 10:48 pm
Bike WOD
MTB on the trail 10.8 mi, 7.6 mph avg 1:25 total time
Kaitlin
on Sunday, January 22, 2012 at 05:19 am
Josh
You can move everything from one day to a different day if needed to work better with your schedule. The day listed is to help with scheduling/planning. Do what works best with your schedule and keep everything from the day together.
Lon
on Sunday, January 22, 2012 at 12:24 pm
Run WOD
5K TT was 23:25. Second 5K was 25:25.
New site looks great.
Kieran
on Sunday, January 22, 2012 at 12:50 pm
re Newbie
Martin, yes, you only do the exercise on the day it says.

The swim time trial is prescribed as off for a generic triathlete, but we're all different. They want people to be able to personalize for goals and change it to fit their schedules (especially those experienced with the program). They're saying if you feel you have to do a tempo swim this weekend (like if you're a runner trying to improve his swim), you could do that one and just do the run interval instead of the run TT.

On Friday, they post the interval workouts for F, Sat, Sun. On Sat., they post the tempo or time trial workouts for the weekend. Again, to let people personalize, they post both workouts even though you're only supposed to do one or the other. Sometimes they say it's your choice. Sometimes they prescribe it a specific way and only someone with very specific goals would change it. (e.g. this week, the swim was supposed to be the interval, not the TT.) On Fri the run said "(SUN or TT)" giving you the option to either do the interval or TT workout on Sun. Since it was the only T/TT prescribed, you should do the TT instead of the tabata (8 x 20,10) if you can.
Enoch Pitzer
on Sunday, January 22, 2012 at 03:09 pm
6 mile trail run.. Raining and blowing like crazy here in Salt Lake., 4 hours later went to the pool and got some skill work in.
neebs
on Sunday, January 22, 2012 at 07:37 pm
daily results
Row: 7:30
WOD: 4 rounds and 6 DL 190#
Bruce
on Sunday, February 05, 2012 at 07:04 am
5 rounds + 6 DL RXd.

Deployed and this gym is TERRIBLE for CF, missing my setup back home where I can put a bar next to the pullup bar!
eric
on Thursday, February 16, 2012 at 08:54 am
huh?
Why is single sport 5k and Multi-Sport is 2 5ks? My single sport (100 mile ultra run) IMO is much harder then most Multi- sports (71 miles) yet we train less?
eric
on Thursday, February 16, 2012 at 11:01 am
huh?
Why is single sport 5k and Multi-Sport is 2 5ks? My single sport (100 mile ultra run) IMO is much harder then most Multi- sports (71 miles) yet we train less?
Comments are closed for this post.