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

Day 2 Week 4
Sunday, February 05, 2012 • EnduranceD Cycle, Stamina, Tempo/Time Trial



CFE Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 85% of 1000m TT pace

Bike (SUN): 2 x 10k TT, spin/rest 5:00, hold efforts within 0:30

Run (SUN): 2 x 2M @ 5k pace, rest 5:00

C2 Row (SUN): 5k TT

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (OFF): 10M @ 90% of 10M TT pace

Run (SAT): 2 x 2M, rest 5:00, hold within 0:30

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.


Justin Lawrence after finishing the 2011 Nautical Mile

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Comments (16)

on Saturday, February 04, 2012 at 06:35 pm
WOD Results
Thank God it is a day off, I am exhausted and sore. Great workouts this week. I love the way my entire body felt blasted from heavy and endurance workouts.
on Saturday, February 04, 2012 at 10:58 pm
Super Sunday 4M race @ 12:30 PM. Should be fun.
on Saturday, February 04, 2012 at 11:50 pm
Day off for 3Sers?
Do I do the 10M TT if I did the 10 x 30 Swim sprints on Fri and the 2 x 2mile TT on Sat?....Feel I could this afternoon. Will have to be on WATT bike as had 4" of snow last night and the UK is rubbish with dealing with the White stuff ;-)
on Sunday, February 05, 2012 at 04:16 am
Rest and Recovery resource
Now that I am not training 17 hours a week, I have been able to crack the bindings on the books that I wanted to read since last season. I just started "The Athlete's Guide to Recovery" by Sage Roundtree, and had a huge Ah Ha! moment. I now understand why it is so important to not "mix" or add bulk to the CFE training with other training or more CF. I am halfway through the book and highly recommend it. As a Humanities professor, I read a lot; I also do not recommend books often, but I will let this one through my filter.
on Sunday, February 05, 2012 at 05:28 am
Single Sport?
I want to concentrate on my endurance but my primary sport is cycling. What I don't understand is why the multi sport programme has more endurance work than the single sport. Also I really like getting a full day off like on the crossfit main site and when I follow the no rest day program on this site I end up feeling completely smashed. What I have been doing is putting in more bike work using the multi sport template as a basis for the workouts. Is this OK or am I missing something.
Brad Williams
on Sunday, February 05, 2012 at 06:31 am
2/5/12 WOD
1500m TT Swim this morning- 32:16 minutes, strength recovery after. I am whipped. Haven't swam that hard for that long since my LSD days (which I'm glad are gone). Super Bowl and Pre-Game all day with a break for Michigan vs. Michigan State in college basketball. Gonna be a great day!!
on Sunday, February 05, 2012 at 07:23 am
change days
Are the s and s&c wods in any way programmed to compliment that days endurance wod?reason for asking is id like to switch the days of the endurance wods around to suit my pools opening days/times,or would I be better shifting the week forwards using Wednesday as my Monday if that makes sense.thanks
Chad Brinkley
on Sunday, February 05, 2012 at 09:35 am
Swim WOD
I did the 3 Sport Swim WOD this morning: 600 Warm Up (200 freestyle, 200 drills, 100 Pull, 100 Kick); 1500 Time Trial (27:04); 200 Cool Down (Freestyle)

Followed up with Mobility, Balance, and Recovery work.

david: Keep the Crossfit WODs and the endurance work outs from the same day together. If you do the WED endurance WOD on Monday, do the WED crossfit WOD on that same day as well. The WODs are designed to work together.

Charlie: The 3 Sport WOD is not always longer than the single sport WOD. In fact, it is often shorter. The workouts are designed with a goal in mind. I would try to follow the program as written and trust in the coaches unless you have a specific reason for changing the programming. Remember, more is NOT necessarily better. The priority for workouts is Form, Intensity, Volume... in that order. Just my two cents...
on Sunday, February 05, 2012 at 12:08 pm
ss row
21:15.3/5000m/169 watt/24s/min
C2/fan level 5

New to rowing. Would someone that knows what they are doing look at those numbers and tell me how they look? Should I sign up for the Olympic trials or move on to a sport like bowling?

Alan Pamayo
on Sunday, February 05, 2012 at 12:25 pm
Endurance Ruck (2 x 2 miles w/ 70 lb pack) .... 1st: 24:43, rest 5:00, 2nd: 23:53

S&C Recovery: Completed
Clint Dorris
on Sunday, February 05, 2012 at 01:53 pm
First Post
Been working up during this cycle w/ about 3-4 days a week.


Slightly slower than my recent 5k of 24 and way off my best of 20:21. I ate way to much at a lunch buffet for my Mom's birthday. Every time I do that then run, I know the importance of nutrition. Hoping to work my pace back up after a good two years of little exercise or diet discipline (but some)
on Sunday, February 05, 2012 at 02:15 pm
RE: Single Sport
Charlie-- Schedule a complete rest day when needed. It is left up to the athlete to schedule rest when they need it.
on Sunday, February 05, 2012 at 02:18 pm
RE Changing days
David-- Move everything from the day to the new day. Keep what is programmed for a certain day together.
on Sunday, February 05, 2012 at 03:30 pm
RE changing days
Thanks chad,thanks kaitlyn...Think when I start the cycle I plan on ill just shuffle the whole week forward a day,that would keep it the same as programmed and work with my pools times.
on Monday, February 06, 2012 at 04:49 am
2-5-12 WOD
SS Run
1st: 7:37 + 7:16= 14:54 (2M)
2nd: 7:17 + 7:25= 14:42 (2M)
*Not quite 5K pace
on Monday, February 06, 2012 at 12:40 pm
1st: 7:34, 7:16
2nd: 7:28, 7:24
Comments are closed for this post.