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

Day 1 Week 3
Saturday, January 28, 2012 • EnduranceD Cycle, Stamina, Tempo / Time Trial

CFE STRENGTH & CONDITIONING WOD:

21-15-9 for time of:

Clean & Jerk, 95/65 pounds

Burpees

Post time to comments.


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (SUN): 800m @ 1000m TT pace

Bike (SUN): 30 minutes @ 85% effort/RPE

Run (SUN): 5M @ 90% of 10k TT pace

C2 Row (SUN): 2 x 2k, hold splits within 0:30, rest 5:00 between

Post sport and times/distance to comments.

Multi-Sport (3S):

"Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week.

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SUN): 20M TT

Run (SAT): 8M @ 85% effort/RPE

Post sport and times to comments.


Carl Paoli showing how its done at the Freestyle Connection Gymnastics Movement Seminar

GymnasticsWOD


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Comments (52)

Kaitlin
on Friday, January 27, 2012 at 06:31 pm
Freestyle Connection Gymnastic Movement Seminar with Carl is an awesome and powerful day of improvements across the board on several skills. So many take aways to apply to other movements and skills. Takes his videos and progressions from the CF Journal and GWOD to a new level w/ his coaching& feedback. Highly recommend attending.
Ray
on Friday, January 27, 2012 at 07:06 pm
Substitute
I've not gotten my technique down for clean and jerk, so I'm going to just practice it with pvc pipe. What actual load bearing exercise should I sub for the clean and jerk?
Bryan
on Friday, January 27, 2012 at 09:27 pm
Substitute (Ray Response)
Which portion of the exercise do you not have the technique, the clean or the jerk? If you have cleans down and not jerks, then I would suggest cleans followed by a push press. If you don't have cleans down then your kind of hosed since this is a basic movement in Crossfit. You would be better off using lighter weight and getting it down.
Aaron
on Friday, January 27, 2012 at 10:49 pm
3S Day of week
I am trying to understand why Saturday's run changed from a 4 x 800 (what has been posted Wed through Fri) to an 8M run posted late Fri night. I am actually shifting my workouts one day, because I rest Sun instead of Thurs, so a last minute schedule change throws me off. Am I not understanding how this should work?
Willie
on Friday, January 27, 2012 at 11:43 pm
TT or Tempo
For todays run does it mean we can choose either the 8m at 85% or the 4 x 800m mentioned yesterday. If so I presume if your not racing soon you do the tempo?
Gary
on Saturday, January 28, 2012 at 01:04 am
CF vs. CFE
So if I see a work out on the main CF site that looks better to me then CFE site is it ok to do that. I love both but some times I see a WOD that will be harder for me and I want that. I am talking of today's WOD for example. Also is there a difference in the WOD set up. Meaning could I do CF WOD every time I have to do one on this site or would that mess me up.
Wouter M
on Saturday, January 28, 2012 at 03:17 am
Bike
4x2M @230 watt 100rpm in 5.15-5.20 min on stationairy bike
Kaitlin
on Saturday, January 28, 2012 at 04:03 am
RE:3S day of the week/Tempo or TT
For the run this week for 3S you make the decision of doing the long interval or tempo/tt wod. If LI are a weaker spot in your performance do that wod, if straight stuff is a weaker point do that wod. Keep in mind your goals and what you are training for.
Kaitlin
on Saturday, January 28, 2012 at 04:07 am
RE CF vs CFE
Gary-- You could do a mainsite wod if you choose. The wods on this site are programmed to work together as 1 program to work together. If you are doing a tempo/tt wod do that first with S&C second.
Franky - Germany
on Saturday, January 28, 2012 at 05:19 am
S&C WOD
I follow the CFE Wod since three month and i feel great. Todays WOD;
Clean & Jerk 70#
Burpees.
Time 21.62
Brad Williams
on Saturday, January 28, 2012 at 06:11 am
1/28/12 WOD
Interval swim this morning.- 4:00,4:06,4:08,4:08,4:10,4:10 minutes. Way to fast first set did me in the rest of the way. Felt a little tight in the hamstrings, groin, and back this morning after playing hoops last night. I think the big things was nutrition...didn't refuel well after game. Needed more carbs last night. Strength recovery after swim and mobility rest of the day. Lotta good college basketball on today.
VitekFire
on Saturday, January 28, 2012 at 06:45 am
Daily Results
S&C WOD
6:36 RX'd
Jon
on Saturday, January 28, 2012 at 06:56 am
90%
If my 10K TT was 8:00 mile pace, how do I calculate 90% of that for the 5M? My math skills are failing me.
Kaitlin
on Saturday, January 28, 2012 at 07:02 am
RE:90%
Jon--
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
Kristin
on Saturday, January 28, 2012 at 07:51 am
results
12:31 rx (girls' weight)

(with attention from the dog. She kept trying to investigate what was so interesting on the ground when I would begin a set of burpees.)
MRoy
on Saturday, January 28, 2012 at 07:56 am
3S Endurance WO
What are the chances that you can simply list the interval work and tempo work for Sat and Sun bike and run sessions?

Like this week you could have listed the Sat run session as 4x800 (LI) OR 8m @ 85% (Tempo/TT).

That just seems much more efficient than having to go back and check what you listed yesterday for the WO versus the change today. I think that will also help those of us who plan ahead.

Thanks for all of your efforts!
Spencer
on Saturday, January 28, 2012 at 08:33 am
Question on pulling calf muscles
Question for CFE adherents. I've been loosely following CFE for about a year now (comments lurker!), trying to get things locked in with my work schedule. I've been working on my running form for about two years, making the transition from heel striking to pose (I feel that I'm fully transitioned).

My question is this; It seems like every time I run about two and a half to three miles continuously, I pull a calf muscle. I run at a fairly good clip, 6:30ish miles (5k pace), and my form always feels great up until the muscle strain. I stay on top of hydration and nutrition, so for some reason it seems that my calf's are not acclimating to pose over longer distances. I don't have issues with 400, 800, or even 1200 meter repeats, most likely due to the rest periods.

Has anybody else experienced this issue? I'm a larger runner at 6' and 220 lbs.

I'm very frustrated with this, I just ran a 5k this morning and pulled a calf at about 2 miles in.

I apologize for the long post but I'm just looking for ideas. I appreciate any input!
jmac
on Saturday, January 28, 2012 at 09:32 am
RE: aaron and willie
The workout changed from 4x800m to the 8M because on the back end of the week, athletes sometimes have the option of performing either a tempo OR an interval.

Checkout last week's Whiteboard Wednesday and the FAQ, it'll help explain it.
Matman
on Saturday, January 28, 2012 at 09:54 am
S&c wod Rx
9:10
StacyF
on Saturday, January 28, 2012 at 10:28 am
S&C WOD
Rx'd for ladies - 16:51 - shredded shoulders from practicing muscle ups everyday and this.

Run later.
DROD
on Saturday, January 28, 2012 at 10:32 am
WOD
My hip isn't feeling great today. Taking the weekend of to give it a break.
Kieran
on Saturday, January 28, 2012 at 10:46 am
Yasso 800s
Ran 4 x 800m
Instead of 3:00 rest, I did 1:1 recovery jog (8:00 pace) between intervals. (Yasso 800s are a marathon time predictor).

3:13, 3:01 (downhill), 3:22 (up), 3:14

Last month my 800m times using 3:00 full rest averaged 3:11. Times might not be so similar for other runners especially those running well under 3:00, but I thought the comparison might interest people.

CF - 8 rounds 8 reps each of: pull ups, T2B, burpees, box jumps (24"), KB swings (2 pood), goblet squats, h-r push ups, med ball clean wall balls (20lb, 10') - 34:56
Ray
on Saturday, January 28, 2012 at 11:08 am
RE: response to Ray from Bryan
It's the jerk I'm shaky on. I sustained a full tear in my left meniscus in 2008 and I want to get coached in the jerk before I attempt it with load. I did the clean and press as you recommended. Thanks!
Nick
on Saturday, January 28, 2012 at 11:23 am
Wod + shoes
Hey i was wondering if the wod was power clean and jerks as if we were doing "Grace" or if it was squat clean and jerks as if we were doing. "Elizabeth" also i was wanting to get sum good shoes for crossfit wods and running and was thinking of the innov8 bare xf 200's or the 210's anybody have any suggestions
Alan Pamayo
on Saturday, January 28, 2012 at 11:31 am
WOD as RX'd: 8:00
Jeff Peterson
on Saturday, January 28, 2012 at 12:24 pm
6:45 rx
Jake Fisher
on Saturday, January 28, 2012 at 12:31 pm
Daily Results
7:56 Rx'd

Ugh. Please don't fire me! I only got 4.75 hrs of sleep last night. Got up this morning feeling uber-sleep-sick; dragged my ass into the box (only open 8-10am on Saturdays). I hadn't been awake long ... This WOD sucked for all of those reasons. I might re-attempt it tomorrow after a full night's sleep.

Afterward, I was dizzy & nasseated for 30-mins; I couldn't stand up. Never had that experience before.

My lack of sleep is due to shopping/preparing for tonight's Paleo Dinner & Nutrition Discussion Group. I do this about once or twice a month. We gather; I cook a lavish Paleo meal; we eat; then we watch CrossFit Nutrition Seminars and/or Discuss our nutrition plans/programming/fueling, etc.
Stuart F
on Saturday, January 28, 2012 at 12:36 pm
wod
14'26" focussing on technique as my first wod with c&j.
Slapbass
on Saturday, January 28, 2012 at 01:07 pm
10 Mile
Hi
I have a question

Im doing now the c cycle and i just got to the 10 mile TT, i want to do a half-marathon and just wondering if i have to do that TT, my longest run was 8k
Chad Brinkley
on Saturday, January 28, 2012 at 01:51 pm
Tempo Run
I did the 8 Mile Tempo run first thing this morning. Time was 1 Hour 20 Seconds. It was probably a little fast, but it felt good.

Our local box programs a Hero WOD every Saturday. Today's was Desforges. I did a scaled version. 5 Rounds for time of 12 Clean & Jerk @95, 20 Pull Ups, 12 Deadlift @185, 20 Knees to Elbow. I finished in 36:46. Exhausting workout...

Finished up with 25 minutes of mobility work...

RE Calf soreness: Running pose is often harder on the calves, particularly if you are not letting your heel kiss the ground on the fall or if you are flexing your foot while it is in the air. See if you can get someone to record you running so you can watch for form issues that may be causing this. Absent that, you may need to do more mobility work to loosen up your calf muscle and the muscles around the calf. This may reduce the frequency that you are pulling them.

RE Program Mixing: Shopping Strength and Conditioning WODs from different programs is generally not recommended since you are negating part of the constantly varied programing. It is better to chose one program and stick with it. So if you do programming from your local box, try to always do those WODS. If you follow the mainsite, always do the mainstie WODS. If you follow the WODS here, always do the CFE Strength and Conditioning WODS. Just my 2 cents...
Willie
on Saturday, January 28, 2012 at 02:02 pm
re-Jmac
Many thanks will do!

14km is 63mins - Av Hr 140-145
JohnHendrix
on Saturday, January 28, 2012 at 02:47 pm
21-15-9
Rx'd 9:33. Really unhappy with it but I'll see how rowing goes tomorrow.
Charlie Douthwaite
on Saturday, January 28, 2012 at 02:52 pm
Re: Spencers Calf
I would start with making sure that you arent flexing your foot/ankle during the pull and that your heel kisses off the ground when you land. I have seen a lot of the runners I work with have trouble focusing on getting into the figure 4 pose with relaxed ankle/foot and it leads to calf trouble.
Sean
on Saturday, January 28, 2012 at 03:46 pm
WU-200 single unders/1K row/200 single unders

S&C WOD-16:21 Rx'd, I felt gassed the whole time and being @ work had to leave something in the tank to run calls

Endurance-5 mile run @ Rx'd pace-45.25 w/varying hill intensity on treadmill from 1-5%
Clint
on Saturday, January 28, 2012 at 04:22 pm
Re: Question on pulling calf muscles
Spencer, I have the same problem. I'm 6'3" and 200lb. I have fairly large calf muscles. I have problems with sprints more than distance. The only answer that has made sense is that it's not giving the calf muscles enough time to acclimate to pose. Since there is more stress on the calf and achilles you need to build up slowly. Sounds like you've done that so I don't have anything additional to add. If you find a better answer please let me know (clint.peck@gmail.com). Thanks.
StacyF
on Saturday, January 28, 2012 at 04:44 pm
3S Run
As a triathlete, I guess I am supposed to love all three of the disciplines, but I really like running least. I will do it, and take no pride in it, and blame it for my crappy tri finishes. I don't heel strike. Everyone comments on how I have great form. I have NO speed behind the form. My pacing is a very comfortable 9:30 to 10 minute mile. I can run faster and have run faster, but then slide right back into the comfort pace. If put on a treadmill with a 8:10 pace, I will run it- no problem. Left to my own accord, I will fall into my poky pace and watch everyone pass me. I'll even wave.
At the end of today's run, I ran the last 2 miles at a 8:15 pace, so I know there is more potential in the tank. I am just not sure how to dig it out.
8M TT - 1:13
StacyF
on Saturday, January 28, 2012 at 04:49 pm
RE: Question on Pulled Calf muscle
Are you keeping your feet relaxed? A good indicator is to keep your hands loose. Loose hands = loose feet. You need to keep floppy relaxed feet landing on your mid foot and letting your heel kiss the ground and loose through the pull.
LindsayJ
on Saturday, January 28, 2012 at 04:58 pm
Good WOD
21-15-9
Thought about trying 65lb women's weight, however, considering this is only my second or third time doing clean and jerks I just went with the bar at 45lbs.

8:42...burpees have gotten a lot better :)
Jason Hughes
on Saturday, January 28, 2012 at 05:27 pm
Spencer Response Calf Muscle
95% of the time when runners switch from heel striking to Pose/Chi and develop calf problems, the issue is found with a. rushing the conversion process (which doesn't sound like the problem with you) or b. not allowing the heel to contact the ground during the step process. By staying on the forefoot it keeps the calf constantly contracted and the cramp you are facing is from the fatigue of the muscle.
Try video taping your stride and analyze it. Talk to a Pose or Chi coach and go from there.
Best of luck! Hope you can get it figured out
Bryan
on Saturday, January 28, 2012 at 05:38 pm
WOD Results
9:30 as Rx'd with 95#

I love this type of WOD because it seems so simple but can really wear you out.

Thanks for all of the efforts CFE!
jmac
on Saturday, January 28, 2012 at 10:46 pm
RE: sore calves
spencer, it's an adaptation and technique issue. get someone to film you and then you can post the video here on the site. one of the coaches or i will take a look at it (as will many members of our community).
jmac
on Saturday, January 28, 2012 at 10:48 pm
re: stacy
stacy, it can be tough "getting faster" especially if there isn't a carrot stick in front. one idea - do some max effort sprints. i am talking 50-60m absolutely all out. why so short? because i want you to learn to go ALL OUT. learn what it feels like. recovery 1:00 per 10m so 5-6 minutes (yes that long!) between efforts.

once you start learning to go fast, you will learn to go fast! (sounds simple, right?). it will at least get you moving in that direction.
jmac
on Saturday, January 28, 2012 at 10:53 pm
RE: program mixing
program mixing is a VERY tricky issue. short answer: when you start mixing in main site in place of WODs that we have programmed, you fall into a very dangerous trap. you can't control balance, recovery, optimal training, etc.

just because it looks "hard" doesn't mean (1) you should do it, (2) it's smart, or (3) it has anything to do remotely with sound and balanced programming. longer, more bad ass looking, super fancy schmancy does not a good program make.

if you have a clue about what you're doing through experience as a coach or through years of experience training, then you may be alright. BUT as a rule, to get the most out of the program and to train OPTIMALLY stick to either your affiliate's programming (where they can see you/cater to YOU) or use ours.
DRod
on Saturday, January 28, 2012 at 11:18 pm
Shoes
Nick-I just order the inov-8 Bare XF 210 from Zappos (everyone else was sold out). From all the reviews and research I did these seemed to be the best all around CF shoe that can be used on runs as well. I'm overseas so it will be awhile before I get a chance to try them out. I currently use Merrell Trail Gloves which have been great.

If you do more running then XFing go with the inov-8 Bare X 180 (not the 200). These are identical to the XF 210 but are lighter and thus don't have the extra protection for rope climbs and double unders that the XF 210's have.
neebs
on Sunday, January 29, 2012 at 06:36 am
daily results
Row: 7:28, 7:34

WOD: 14:12 100#
Justin
on Sunday, January 29, 2012 at 07:40 am
Definition
I keep seeing RX'd in the comments, what does this mean?
Clint
on Sunday, January 29, 2012 at 08:13 am
Re: Question on pulling calf muscles
Spencer, I have the same problem. I'm 6'3" and 200lb. I have fairly large calf muscles. I have problems with sprints more than distance. The only answer that has made sense is that it's not giving the calf muscles enough time to acclimate to pose. Since there is more stress on the calf and achilles you need to build up slowly. Sounds like you've done that so I don't have anything additional to add. If you find a better answer please let me know (clint.peck@gmail.com). Thanks.
Spencer
on Sunday, January 29, 2012 at 08:47 am
Calf issues
Thanks everyone! I'll record myself running and post it to the site at some time soon (when my calf heals) for some feedback. I truly appreciate the input.
StacyF
on Sunday, January 29, 2012 at 09:52 am
Re: JMac
Will do.
Kaitlin
on Sunday, January 29, 2012 at 10:31 am
RE: Definition
Justin Rx= as prescribed terminology is in the FAQ and in the workout legend on the About Tab drop down.
D Craig
on Monday, January 30, 2012 at 06:39 am
dckeypah@yahoo.com
33/m/5'10"/227

Run: 5M @ 90% of 10k TT pace

48:59
Bruce
on Friday, February 10, 2012 at 10:33 pm
Did the girls weight because I am horrible at anything overhead and am working on shoulder mobility. Good WOD, but no clue as to what the time was. Didn't bring my watch to the deployment!
Comments are closed for this post.