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

Day 2 Week 7
Sunday, February 26, 2012 • EnduranceD T/TT, S&C R



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

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SUN): 30M TT

Run (SUN): 60 minute TT

C2 Row (SUN): 45 minute TT

Post sport and time/distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 15:00 Tempo - 5:00 @ 95%, 5:00 @ 85%, 5:00 @ 95% perceived effort

Bike (SUN): 60 minute TT

Run (OFF): 10k @ 90% of 10k TT pace

Post sport and time/distance 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.

The Cell CrossFIt Endurance 

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Comments (15)

Karl K
on Sunday, February 26, 2012 at 06:24 am
First One
Just started CrossFit two weeks ago and am struggling letting go of the LSD, so I figured CFE was a good fit. First WOD for me - 60 min TT - 8.2 miles. Boy did that hurt compared to my old long runs!
Brad Williams
on Sunday, February 26, 2012 at 06:28 am
2/26/12 WOD
1 Hour TT on the bike to Sportscenter this morning. 90-95 RPM during show, 60-70 RPM to commercials for climbing. Rode for about 45 minutes after to get in some base time and to bring body down. I'm totally drained.
on Sunday, February 26, 2012 at 08:35 am
3S Bike
I tried to ride yesterday, but the moment cheeks met seat the wind started blowing 30-40mph. I really think I am cursed. Today, I am going to do the group ride with four other local teams today at a 20-24 mph pace for 30 miles. Maybe there will be someone to counter my curse.
Alan Pamayo
on Sunday, February 26, 2012 at 10:16 am
Endurance Run 10k: 50:04 (About 50% was on packed snow/bumpy ice ... very difficult to maintain stability)

S&C Recovery: Completed
Frank H
on Sunday, February 26, 2012 at 10:36 am
I'm from Germany and my english is'nt so good!Sorry! I want to start at Ötztal Radmarathon in August. It's about 238km and 5500 hm.
Is it enough to follow the CFE Wod's or must i do some long distance ride's or something else? In 2007 i finished the Ötztal Marathon in 12.15h
John Gillham
on Sunday, February 26, 2012 at 12:37 pm
60 minuter
8 miles. My hammies are just starting to feel normal from last weeks deadlift/squat annihilation.
Chad Brinkley
on Sunday, February 26, 2012 at 02:17 pm
Bike WOD
I did the 3 Sport Bike WOD today: 60 Minute Time Trial (21.2 miles).
on Sunday, February 26, 2012 at 02:49 pm
RE: Question
Frank-- You made need to do a longer TT wod to work with your nutrition plan see if it will be effective for your race. Have a purpose if you do something longer. If you identify a weaker area or something that needs attention this may require making some changes in your programming. If there are some races you can enter during your training for Ötztal Radmarathon this is a good way to check in with where things are at.
on Sunday, February 26, 2012 at 03:41 pm
Swim wod+ 10k brick
Missed the brick two weeks ago and thought I would check in to see how a transition would be. 15 min swim at 95-90-95 pace and 10k in 44:00. Looking to complete first oly tri in MAY. CAPTEXTRI, anyone else thinking of participating?
on Sunday, February 26, 2012 at 03:50 pm
Lesson Learned
I knew I should have been worried to be the only chick at the ride. I really trusted that they would keep the easy speed of 16-18 mph, and they didn't. I was dropped so fast I should have waved. I did not fuel appropriately for the ride. I did not have enough water/EFS or fuel to ride the speeds they immediately shot out at. I held in there for about 45 minutes and then let myself be dropped. My lesson learned: carry the fuel for any speed at the set distance, never assume the speed posted is the speed kept, pay closer attention to the street signs (I was totally lost going back), and never trust a bunch of guys to not drop me on a crappy side of town.
Sometimes, I think triathlon training is so lonely, but truly, it is not as lonely as being cold stone dropped. This was my incentive to show up next week prepared, and make them work harder to drop me. We can keep this up all season. I will only get faster.
on Sunday, February 26, 2012 at 05:27 pm
re: 2/26/12 WOD
Brad, that's a great idea. Thanks. I copied you using the big ring during commercials. They never seemed so long before.

My biggest mistake riding is not getting my cadence back up after climbs. I felt really good getting into a fast spin at the end of each commercial break. I might use this as a regular training tool.
Kent Palmer
on Monday, February 27, 2012 at 10:00 am
Bike TT
60', about 17.2 miles on the trainer... most of my bike WODs are on the trainer inside. I put my sensor for my bike computer on the back wheel instead of the front to measure distance. Getting out for a ride and monitoring little kids are too often inconsistent goals.
on Tuesday, February 28, 2012 at 07:21 am
Normally a SS run, but, scaled to the 3S- 10K @85-90%
47:53 (10K)
on Wednesday, February 29, 2012 at 10:30 am
Wod Row
Don't see many row results posted.

45 min TT: 10148m, 25 strokes/minute, 150 avg watt.

Longest single session row and longest row for time and distance in any one day.
on Thursday, March 01, 2012 at 11:30 am
thurs long intervals
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