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

Day 2 Week 2
Sunday, January 22, 2012 • EnduranceD Cycle, Stamina, Tempo, Time Trial


CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery.


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.


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

Post sport and time(s) to comments.


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.

Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (22)

O.T. Ingram
on Sunday, January 22, 2012 at 05:47 am
1st 5k 20:41, 2nd 5k 22.43
Brad Williams
on Sunday, January 22, 2012 at 06:25 am
1/22/12 WOD
No TT today for me did a longer run and focused on form (more lean, let heels "kiss" ground, pull last min.). 11 miles around 8:30 pace. Longest I've ran in a while. Nice to change things up and enjoy the training rather than worry about going fast. Felt pretty good running too. Enjoy football today everyone.
Peter Bruun
on Sunday, January 22, 2012 at 08:21 am
Snowing lightly here in Denmark. 1st 5k in 19:39, 2nd 5k in 21:30. Heavy legs from yesterday's regular Crossfit WOD
SGM Rock aka John Roberts
on Sunday, January 22, 2012 at 09:47 am
New to the game, but post 7:45 2K C2 TT. Not bad for a 78 year old man. Too bad I am 53....
on Sunday, January 22, 2012 at 11:02 am
TT & question
5k run - 31:20....so here comes the question, I have seen a huge dip in my running performance since starting CFE. I've read that question in the FAQs so I feel like I can't be the only on to experience this - how long have others seen a dip?
on Sunday, January 22, 2012 at 11:35 am
2k TT
First 2k row post elbow release surgery... felt good for running a easy 4.5 miler yesterday, 7:12 2k row.
on Sunday, January 22, 2012 at 12:20 pm
Daily Results
5K TT: 20:05
Dan S.
on Sunday, January 22, 2012 at 12:25 pm
C2 Row: 2k TT
06:58.0 2000m 24spm 01:44.5/500m (PR)

First sub-7 2k. Thanks CFE!
Alan Pamayo
on Sunday, January 22, 2012 at 12:29 pm
Endurance Ruck
Ruck w/ 59 lbs

#1 5k: 36:54 (Ran this one)
#2 5k: 45:13 (Walked this one)

S&C Recovery: Completed
on Sunday, January 22, 2012 at 01:38 pm
RE TT& Question
BradM-- The drop off is normal. There is an adaptation phase towards doing both of these WODS in a day. If your nutrition is not dialed take a look at it. 3-4 months is a good marker. We've seen much less and much more.
on Sunday, January 22, 2012 at 01:40 pm
Results & site questions
run 5k - 20:53
run 5k @ 90% pace - 22:55

I have a couple questions.

Why is there a delay between entering a comment and it showing? The other day one question got a half dozen responses I guess because people didn't see the other replies. Yesterday, I chose not to answer a question assuming someone else already did. It's not a big deal to me. I just think users would answer questions better without the delay.

Last week JMac asked for more results posting. I follow strength and CF programming from my local box for convenience and the endurance programming from here (as close as I can manage). I'll try to be more consistent posting my CFE results. Do you also want to CF WODs (or anything else) not programmed here?
on Sunday, January 22, 2012 at 01:57 pm
Bike (switched SAT and SUN)
As the state song goes (Oklahoma), the wind was blowing down the plains today. I had every intention of doing tabatta rounds on the bike, but ended up doing 10 miles with more than half a fight with 30 to 60 mph winds in about 32 minutes, dirt included. At least I get the respect head nod from all the other riders out there toughing it out too. You can pick your race but you can't pick your weather, so train on.
on Sunday, January 22, 2012 at 02:02 pm
TT results
i notice there another stuart on here, so i will be stuartf from now on :)
first bike tt today and not afraid to admit i nearly died.
10mi with some big uphill sections and howling headwind, so pleased to get around 32mins
didnt get time for S&C today
Chad Brinkley
on Sunday, January 22, 2012 at 03:19 pm
Tabata Bike
I did the Tabata bike workout today. 8 minutes warm up (high cadence spinning), 8 rounds of Tabata Bike (approximately 1.54 miles total distance), 8 minutes cool down (high cadence spinning). 20:00 total, 6.3 miles total.

My local box programmed the Holbrook Hero WOD this weekend so I was going to do that today. Unfortunately, my lower back was tight and running was not an option. Instead, I did 5x2 ME Bench Press (165) and 10x2 DE Front Squat (95). Followed up with a version of Fran with 30 LB Dumbbells (21-15-9 DB Thrusters, Pull Ups). Finished in 7:08. Did a lot of Mobility work afterwords to work on the lower back and hips.
on Sunday, January 22, 2012 at 05:31 pm
Obviously, I'm in the "adaptation phase" Kaitlin mentioned above. I've been doing CFE as RX for about a month now, maybe a little more. Prior to that I was LSD running with 2-3 conventional weight training a week. I started out on the 5k at a 7:30min mile pace (would have previously breezed through it at that pace prior to CFE) and GASSED OUT at a mile and a half after 11min 30 secs... Demoralizing. But I'm still keeping an open mind and sticking with CFE.
on Sunday, January 22, 2012 at 05:55 pm
5k PR
5k TT 17:28 on a treadmill thanks to the weather but still that's 3:00 better than previous PR set back in September when I started CFE
on Sunday, January 22, 2012 at 06:01 pm
Are they going put up the previous A,B,and C bands in the view all workouts area in case we are new and can start from the begining?
on Sunday, January 22, 2012 at 06:39 pm
WOD / Bike TT
Mountain bike ride yesterday around 10 miles and completed the wod today, 4 rounds plus 3 TTB.
on Sunday, January 22, 2012 at 07:32 pm
Sean-- Yes the A,B,C cycles will be posted.
sel marie
on Sunday, January 22, 2012 at 09:30 pm
1st 5k- 21.7 2nd 5k- 20.4
Kole Trickle
on Sunday, January 22, 2012 at 10:28 pm
Tabata run
Didn't calc distance. Kept 12% grade at 8 in treadmill. Rough one
on Monday, January 23, 2012 at 05:20 am
SS Run 5K TT: 21:04
Comments are closed for this post.