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

Day 1 Week 5
Saturday, February 11, 2012 • EnduranceD Cycle, Stamina, Tempo/Time Trial


3+ Hours After Endurance WOD

5 rounds for time:

3 Muscle Ups

5 Squat Snatches

Post load for Snatch and time to comments. There is a strict 12:00 time cap.


3+ Hours Before CFE Strength & Conditioning WOD:

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m TT

Bike (SUN): 12M TT

Run (SUN): 10k TT

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 500m TT immediately followed by 8M Bike TT

Bike (SUN): 8M TT immediately following 500m Swim TT

Run (SAT): 10k with 1st 5k @ 90% of 10k TT pace, 2nd 5k @ 85% of 10k TT pace

For SUN, it is a "brick." Use this as an opportunity to practice your transition skills. The goal should be to move from the Swim TT to the Bike TT as quickly as possible. There is no rest between the efforts outside of the time it takes you to transition.

Post sport and time(s) to comments.


Doc Hickey, 1st Overall Hog Wild 5k

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Comments (13)

on Saturday, February 11, 2012 at 06:01 am
Muscle Ups
Is it ok to do a 3:1 ratio with pull-ups and dips for every 1 muscle-up?
Brad Williams
on Saturday, February 11, 2012 at 06:28 am
2/11/12 WOD
Did the single sport TT this AM. 36 minutes for 12 miles. On the trainer and this is the longest it would take me to do this. Endurance time after. Nice longer ride this morning. No S&C today. Longer run tomorrow with some friends and maybe S&C recovery. Will get "brick" in during the week.
on Saturday, February 11, 2012 at 06:31 am
RE:Muscle Ups
Jon-- Yes, Muscle up sub is 3 pull ups 3 dips=1 muscle up.
Hit Carl Paoli's muscle up progressions http://tinyurl.com/7zjb3su
Muscle Up transitions http://tinyurl.com/6rvn8mv for help.
Parts 2& 3 are linked at the bottom
Enoch Pitzer
on Saturday, February 11, 2012 at 10:24 am
5k in the desert wind this morning.
Alan Pamayo
on Saturday, February 11, 2012 at 12:21 pm
WOD: 10:15 w/ 135 lb Squat Snatch

Muscle-Ups with XS (pink) band. Band from one hand on ring, under butt, to other hand on ring.

Had to miss most of this week because of very long days on the range and more training next two weeks that will likely interfere with CFE. It kind of sucks feeling like I am losing out on continuing progress but I have to remind myself it is only temporary.
steve m
on Saturday, February 11, 2012 at 12:38 pm
2/11 wod
jumping muscle ups
95 lb squat snatch
Chad Brinkley
on Saturday, February 11, 2012 at 02:24 pm
I did the three sport run WOD this morning: 10K tempo Run. Time was 46:53.

I had to work this morning and missed the local conditioning WODs. I did this instead: Run 300, 30 Air Squats, Run 300, 30 KB Swings@55 (Unbroken), Run 300, 30 GHD Sit Ups, Run 300, 30 Pull Ups, RUn 300, 30 Wall Balls @20, Run 300, 30 GHD Back Extensions, RUn 300, 30 Slam Balls @50. TIme was 26:13.

Almost got a muscle up this week. I need to work on being able to hold my false grip through the kipping and transition.
on Saturday, February 11, 2012 at 03:08 pm
Hey I am new to this, and I was wondering if instead of waiting for the A cycle to be posted, I could just scale D cycle? Would that defeat the workout or is it a viable option? Open to any suggestions. Thanks!
on Saturday, February 11, 2012 at 03:15 pm
Pullup dip 3:1 sub due to no rings and no good bar. Squat snatches at 75#.

10:23, a few misses on the snatches.
Jason Hughes
on Saturday, February 11, 2012 at 06:45 pm
Re: Ray
You can find the A,B and C periodizations in the forums. The links to d/l the spreadsheets are there.
on Sunday, February 12, 2012 at 10:19 am
4:40 with 115lb. Squat Snatch. I had to do this Sunday with the Recovery WOD; did a 5-hour run on Saturday.
Justin L
on Sunday, February 12, 2012 at 11:01 am
Explanation of Crossfit Endurance
Good Morning Everyone. So I recently came down with some knee issues and am limited to WODs. I actually stopped crossfit over the summer. I focused on basic globogym workouts incorporating some upper body WODs. I started swimming two days a week and love it. So I basically want to know how crossfit endurance works in regards to swimming. I want to try a program for swimming crossfit related so if anyone can please give me some feedback that would be great. Thanks
on Sunday, February 12, 2012 at 03:32 pm

100lb sq snatch. Missed only my last MU, and did 3 pullups and 10 pushups to compensate. Lost a lot of time missing snatch attempts. In rounds three and four I failed 6 times. Focus is important.
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