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

Day 2 Week 3
Sunday, January 29, 2012 • EnduranceD Cycle, Stamina, S&C Recovery


Are you competing in the CrossFit Games Open? Post answer to comments.


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

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.




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.

Judy, after conquering the Houston Marathon and taking nearly 30 minutes off her previous marathon attempt.


Share This Page:

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

Comments (33)

on Saturday, January 28, 2012 at 07:18 pm
Giving it a shot.
I think I want to for the sport of it. I have tons of weak areas and am trying to work on them. But why not give a try have some fun.. Good luck to all.

on Saturday, January 28, 2012 at 08:36 pm
Crossfit games
Yes I will enter to cimpete. Masters 50-55
on Saturday, January 28, 2012 at 10:20 pm
This will be my second year and have eyes on south central regionals but time will tell.
Daniel Smith
on Saturday, January 28, 2012 at 10:33 pm
CrossFit games??
I sure would like to but I am a 170 lbs male who is 6.1 and can not lift real heavy weight. Like Matt said it sure would be fun so why not add it on to the other things in training for haha
on Sunday, January 29, 2012 at 12:01 am
CF Games
156lb, 39 yr ex LSD triathlete....maybe in a few years. I am on my L1 Cert in Apr and will focus on CFE for the next triathlon season to see if I can go below 4hr 30 for a Half Ironman on CFE alone. Good luck to all those CF Gamers!
on Sunday, January 29, 2012 at 12:26 am
Can't wait, last year I was new to CF, this year I'm stronger in all areas (still got to get HSPU's & Ring Dips though!). I'm competing in The Sicfit London Throwdown in 2 weeks time, which I have to admit terrifies me, (I'm a Marathon runner/Adventure Racer), I've been following CFE for 6 mths!
Brad Williams
on Sunday, January 29, 2012 at 06:31 am
1/29/12 WOD
Interval/TT bike, run "brick" this morning. Intervals on the bike to start. 6 minutes for 2 miles since that is the longest it would take me to get the distance. After the intervals 28 minute TT which added new meaning to pain and suffering. Thirdly, 4x800m w/2 min. rec. I read the WOD wrong. 3:29,3:28,3:34,3:34. Pretty happy with those times. Paced myself out good and didn't get hypoxic. No, never thought of competing in the Crossfit Games, can't Rx have the S&C WODS on here and all the competitors can really throw heavy stuff around.
on Sunday, January 29, 2012 at 07:04 am
I plan on competing in the open again this year. Last year, qualified for regionals. Lets see if we can do it again training on strictly CFE. Good luck to all...
Wouter M
on Sunday, January 29, 2012 at 07:23 am
10M TT@90%
Did last weeks 10M TT@90% in 1.24

Not competing in crossfit games. There is no crossfitgames in the netherlands
on Sunday, January 29, 2012 at 08:02 am
2k rows 7:24 7:40
Brad Williams
on Sunday, January 29, 2012 at 09:06 am
Reebok Nano Flex Crossfit Shoes
Does anyone have the new Reebok Nano Flex Crossfit Shoes? I need something for a cross trainer and currently wearing the Nike Free Cross Trainers and they don't have the cushioning I want and they aren't flexible at the toes. Also, how good are the Reebok Crossfit shoes at lateral movements? I will probably wear them for basketball stuff too. Holler back with any feedback please.
on Sunday, January 29, 2012 at 09:24 am
Nope. I am competing in our local Honey Badger Garage Games, but that is a stretch since it is between two tri's.
on Sunday, January 29, 2012 at 09:29 am
Taper Question
I am 3 weeks out from a Oly tri in Corpus and trying to plan ahead. Should I taper before the race? How do I taper with CFE? How long?
My feeling is that the Oly distance is fairly short that I don't know if a taper is necessary. I also will be pushing really hard on the bike at this race to secure a spot in HITS championship race. I will need to get out of the water with the guys and hang with them on the bike, so I can suffer through the run.
I'm open to all ideas.
Mike G
on Sunday, January 29, 2012 at 10:03 am
CF Games Open
Definitely going to try. Competition is the best form of training!
on Sunday, January 29, 2012 at 10:25 am
RE:Reebok Nano Flex Crossfit Shoes
I wear DCs never had a problem doing anything in them. A lighter one to look at is New Balance Minimus they have a CF based model of the Minimus which are good.
Darren Eaton
on Sunday, January 29, 2012 at 11:07 am
Confused on endurance WOD
I don't understand why the weekend WOD is posted Thursday night and then changes before the weekend. It has me a bit confused....
on Sunday, January 29, 2012 at 11:12 am
Taper Question
StacyF-- The taper is in the FAQ for the week prior to the race. It sounds like this is a race you will want to taper for based on what you are looking to achieve.
on Sunday, January 29, 2012 at 11:13 am
2k rows: 8:01 and 8:17
Alan Pamayo
on Sunday, January 29, 2012 at 12:07 pm
Endurance Run 8M: 1:06:53 (Splits: 7:38,8:03,8:20,8:42,8:51,8:27,8:37,8:12)

S&C Recovery: Completed
on Sunday, January 29, 2012 at 12:20 pm
RE: Confused on endurance WOD
Darren-- The 3S athlete will pick to do the long interval or the tempo/tt wod which is why it may seem like the wod for the weekend is changing.
Brad Williams
on Sunday, January 29, 2012 at 12:57 pm
Minimus Trainers
Do the Minimus move side-to-side well? That is the only thing that concerns me. Traction on the bottom looks like it allows them too.
Jake Fisher
on Sunday, January 29, 2012 at 01:02 pm
RE: Brad // New Balance Minimus
Hey Brad-

I'm sponsored by New Balance & Kaitlin is right, NB has a model of Minimus that work beautifully for CrossFit & especially the Endurance side. You want to get the "trail" version of the Minimus. The MT10's or MT20's. The 10's are the older model & are what I use & what I have most of my athletes & friends wearing.

All the cool kids are wearing red ;)
Kole Trickle
on Sunday, January 29, 2012 at 01:30 pm
4x800 meters

Very sore from a 2 hour football game on Friday. Ran a mile to warm up prior to beginning 800 runs
Chad Brinkley
on Sunday, January 29, 2012 at 01:47 pm
Bike WOD
I did the 3 Sport Bike TT today: 20 Miles in 55:21. I think that is a new PR for me. I followed up by doing 10 minutes of mobility work and the Strength & Conditioning Recovery.

I will probably go ahead and do the Open Sectionals WODS for the Crossfit games, but I don't know if I am really ready... Although I have gotten much stronger during the last 12 months, I still have problems doing RX weights for many workouts and there are still some key movements I haven't got down yet (HSPU and Muscle Ups). As such, I have no real chance of advancing to Regionals. Our local coaches are really encouraging people to enter, however, for the experience of doing the competition.

By the way... MANY thanks for agreeing to do a CFE seminar in Springfield, MIssouri this summer. We have recently started doing CFE run WODS at our box. I am encouraging the local coaches and athletes to attend. LOTS of good info at the seminar. I wish I could afford to pay the fee to go again, but my goal is to complete a level one seminar this year.

One last thing... Is there any push to add running form as one of the basic crossfit movements that people should coach? Running is a key part of numerous Crossfit Workouts. Many people who do Crossfit run with bad form and doing anything with bad form leads to injury. I'm just curious... it seems like an odd oversight.
Jeff Peterson
on Sunday, January 29, 2012 at 01:56 pm
5m tempo run
Mile warm up, 27:43 5mi, mile cool down followed by s&c recovery
on Sunday, January 29, 2012 at 02:06 pm
single sport specific
Been doing cfe now since the new year and can't believe the improvements i am getting! My question is this has any anyone or does anyone know if there would be any benefit to doing a occasional single sport swim workout. I am currently a single sport run individual but do enjoy my swimming still!
on Sunday, January 29, 2012 at 02:38 pm
3S Bike
20M TT = 55:21 minute which is 21.7 mph with a 20-25 mph wind. Definitely getting stronger. Dropped a guy on a $11,000 Cannondale - on a hill ascent into the wind.
Kaitlin, thanks. I should have looked there first.
on Sunday, January 29, 2012 at 02:44 pm
Daily Results
5m Run: 38:37
on Sunday, January 29, 2012 at 02:51 pm
RE:Minimus Trainers
Brad-- You shouldn't have a problem with lateral movements.
on Sunday, January 29, 2012 at 03:05 pm
Chad Brinkley- pace buddy?
Hahaha...you did the exact same time I did on the bike. That's so funny.
on Sunday, January 29, 2012 at 03:16 pm
37:19 5 M TT
Chad Brinkley
on Sunday, January 29, 2012 at 05:08 pm
StacyF - Pace Buddy
Yeah... I noticed that we had exactly the same time on the Bike TT. You did yours outside and mine was on the inside trainer... I doubt I could keep up with you on the bike outside! Nice time... By the way... since you like in OKL and I'm in MO, its possible we may do some of the same events in the future. Hope to cross paths at some future TRI or Crossfit events...
Jake Fisher
on Sunday, January 29, 2012 at 05:39 pm
Daily Results / 1st Long Run
1st Long Run of my triathlon pre-season (actually since Aug 2011).

8M @ 85% Effort - 60:00 even!
> Hammies were at the point of cramping at 6 miles, so I lowered my pull/increased my cadence to deter this... My first total calf cramp was right at my 8M stopping point. AWESOME! -I maintained an even tempo throughout the entire run.

I DEFINITELY didn't have my electrolytes balanced today nor was my nutrition spot-on -- the fact that I ran 8M today wasn't really scheduled for me / completely random, LOL!

And it was only 40'F outside today- Purely insane that I actually went out and ran. Hahaha! Felt pretty good.
Comments are closed for this post.