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

Day 2 Week 5

CFE STRENGTH & CONDITIONING: Rest Day


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m TT

Bike (SUN): 12M TT

Run (SUN): 10k TT

C2 Row (SUN): 10k Tempo, 1st 5k @ 85%, 2nd 5k @ 95% of 10k TT pace

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.


STRENGTH & CONDITIONING RECOVERY

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.


The Cell CrossFit Endurance Team, Perth Trail Series

 

 

 


Share This Page:

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

Comments (11)

Selena
on Sunday, February 12, 2012 at 12:05 am
Thank you for this Website!
I just want to say i've been doing your program for the last 5 weeks, and I've seen tremendous improvement in my endurance and strength. I did the 10K in 51:22, which is probably my fastest 10K EVER! Thank you for your knowledge and support!
Dale S. Jansen
on Sunday, February 12, 2012 at 06:52 am
Rowing?
We don't row anymore...rowing distances seem to be missing from the past couple of workouts.
Brad Williams
on Sunday, February 12, 2012 at 07:27 am
2/12/12 WOD
Long run this AM with my bro Jason 1:26 HRS. and some change. Felt great the whole way even in the cold and wind. Strength recovery later on.
Jim b
on Sunday, February 12, 2012 at 07:58 am
Swim (SUN): 500m TT immediately followed by 8M Bike TT Bike (SUN): 8M TT immediately following 500m
500m 9:25
Transition 3:50 long walk to bike and change clothes
8m 15:35 on spin bike keeping watts between 185-190
Trish
on Sunday, February 12, 2012 at 09:22 am
10k TT
46:52
umm...yeah, CFE is working!
Thank you!!!
Lori
on Sunday, February 12, 2012 at 09:23 am
Rowing
Where are the rowing distances on the workouts?
Alan Pamayo
on Sunday, February 12, 2012 at 12:10 pm
Endurance Run 10k: 47:37
1st 5k: 23:27
2nd 5k: 24:10

S&C Recovery: Completed
Rich 34m/5'8"/220lb
on Sunday, February 12, 2012 at 12:26 pm
SS run TT
6mile TT @ 1hr 4min
Melanie
on Sunday, February 12, 2012 at 12:29 pm
WODs
WHat are people's thoughts on following the endurance wods from this website but doing the S&C WOD at your local box rather than what is posted on this website? Do you think your overall performance will be affected negatively?
Derek
on Sunday, February 12, 2012 at 01:12 pm
CFE - LOVE / HATE
Love not having to do LSD runs!

Hate the long intervals! UGH!

Love the results!

3rd place in my age group in a recent 1/2 marathon

You guys ROCK!

I'm sold!
Chad Brinkley
on Sunday, February 12, 2012 at 03:22 pm
Brick WOD
So I had a slight snafu today... I looked at the WOD early this morning when I was only half awake and didn't realize I was looking at the single sport workouts...

So I did a three sport Brick using the wrong distances. I added the 1 mile run to the end on purpose because I wanted to get used to running off the bike:

Swim 800: 13:44
Transition 1: 1:53
Bike 12 Miles: 33:07
Transition 2: 1:00
Run 1 MIle: 6:48

I do the S&C WODs at my local Box. I don't think it has a negative impact on my performance. I do, however, have to be a little careful. For example, if the local box programs a heavy running WOD, I will try not to do a run interval on that same day.
Comments are closed for this post.