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

Day 1 Week 8
Saturday, March 03, 2012 • EnduranceD T/TT

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 10:00 of:

5 Pull ups

10 Push ups

15 Air Squats

Post rounds to comments.


ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD

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

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 90% of 1500m TT

Bike (SUN): 20M @ 90% of 30M TT

Run (SUN): 10k @ 85% of 10k TT Pace

C2 Row (SUN): 8k @ 90% of 8k TT pace

Post sport and time/distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 1000m @ 1500m TT pace

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

Run (SUN): 10M TT

Post sport and time/distance 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.


Underground Endurance Team


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Comments (25)

Kaitlin
on Friday, March 02, 2012 at 06:58 pm
Nicely done Kurt.
He had a triathlon the following weekend then Lift STRONG. Solid stuff happening at Underground Strength
Bill Curcio
on Saturday, March 03, 2012 at 03:47 am
Strongest Triathlete
Great stuff! Definitely the "new" way to train for triathlons!
turmio
on Saturday, March 03, 2012 at 04:44 am
5,4km in 21:10 with 10kg vest
StacyF
on Saturday, March 03, 2012 at 04:54 am
5K today
With the urging of my USAT coach, who has been watching my progress with CFE with extreme interest and an open mind, I'm running in a large 5K race this morning. It wasn't until last night that I suddenly panicked with the idea that I am only running without the swim and bike in a race. I am really going to have to focus on pacing. Usually this is not hard off the bike because I have to get my legs under myself. There is also no making up time on the bike. Praying this goes well to convince my coach this works and to build more confidence that I am moving from turtle speed to penguin waddle. Penguins, waddle on!
Kaitlin
on Saturday, March 03, 2012 at 05:07 am
RE:5K today
Stacy--
Have confidence in your training and what you have been doing. You have seen improvements with what you are doing build on this.
brentp
on Saturday, March 03, 2012 at 05:49 am
S&C workout
13 rnds with strict pull ups.
Brad Williams
on Saturday, March 03, 2012 at 06:42 am
3/3/12 WOD. 5K Today
Stacy, you'll be fine just build up slowly like you told me. You may tend to want to go hard from the start after doing CFE training feel your pace. You'll be going faster than you think. 1K Tempo Swim this AM- 22:19 minutes, "brick" ride right after in spin class. 10 mile TT will be tough tomorrow. GOnna pace out better so I don't get hypoxic like the first one I did earlier.
Alan Pamayo
on Saturday, March 03, 2012 at 08:02 am
WOD as RX'd: 10 Rounds + 5 Pull Ups
Trent
on Saturday, March 03, 2012 at 09:20 am
S&c
12 rnds cured my patial hangover!
StacyF
on Saturday, March 03, 2012 at 10:04 am
5K - turtle is officially a penguin
With a few running mistakes - started way in the back of pack b/c I was talking to a friend, forgot to turn off Garmin after I charged it so Garmin was dead, and Jaybirds went dead too - I managed to eek out 10th place out of 72 in my age group or 44 out of 464 women. That's a PR, and I'm happy to take it. 3.5 overall minute improvement.
I am actually pretty excited to run 10 miles tomorrow after I ride 20 miles for my brick. Pool is closed for swim meat, so just going for a brick.
RYAN B
on Saturday, March 03, 2012 at 10:21 am
S&C
13 rounds on the button. Good little sprint after yesterday's snatch suckfest.

Does anyone have any good ideas on a transitional shoe. I'm 6'4" and 225lbs, so up until last year I wore the giant "motion control" shoes because everyone said that big guys need more support. I started working my running technique after watching some of BMac's videos and I've switched to the Nike Lunaracer 2's, which I really liked and gave me no trouble. However, when I started running in my INOV8's, and anything over 2 or 3 miles gives me pretty bad pain in the ball of my foot. Looking for something with a little cushion, but still really light weight. Sorry for the long post and thanks for any help!
O.T. Ingram
on Saturday, March 03, 2012 at 10:52 am
Full uniform
I didnt bring work out clothes to work. Gonna do the S/C WOD in full uniform loaded duty belt, ballistic vest and all, should be fun.

Not gonna make the 3s swim i have an 18 hour drive tonight.
Sean G
on Saturday, March 03, 2012 at 11:54 am
Zone Questions
Anyone out there that loves to answer / knows about "the zone diet"? I'm trying to figure out some diet specifics. I work in a hospital with a shift from 6p-3a, and every other day I have school. So my problem is that one day I'm awake for 20 hours, and the next day I'm awake for closer to 10. If I'm supposed to be consuming my 21 blocks of protein. On my long days do I eat normally, and just turn each meal to 6 blocks on my short? Or am I just thinking about this way too hard?
Kaitlin
on Saturday, March 03, 2012 at 12:09 pm
RE:Zone Question
Sean G-- Do it and see how it works. Take note of energy levels during the day, how you feel, performances on wods etc. See how it is for a couple weeks (2-3) then if needed make adjustments to it.
Brad Williams
on Saturday, March 03, 2012 at 12:30 pm
Turtle to Penguin
StacyF, congrats on the huge improvement! This will probably help the confidence/mind set more than anything. Great Job!!
Stephen
on Saturday, March 03, 2012 at 12:37 pm
Fire WOD
8 rounds on the dot in full fire bunker gear
Jake Fisher
on Saturday, March 03, 2012 at 01:06 pm
Yesterday's Results
So... After taking Kaitlin & JMac's advice; I adapted a new programming template for my 3S & 2012 CF-Open programming. Yesterday's training was coming off of 48-hrs of high quality REST... Here's what happened:

CF-Open WOD 12.2 = 37 Reps
>> I'm pretty ecstatic about this, because that's 7 reps at 135# which is my 1RM PR (from just a couple weeks ago)

15 mins afterward...

Good Morning (ME) - 190# PR!
115(4)-135(2)-145(2)-165-175OLD-185PR-190PR, that's a 15# season PR, 5# Life PR!

3S RUN: 10 x 0:30 Hills w/ 2' RI
= 2.12K (1.32M)
200-201-202-205-212OLD-212-212-225PR-222-227PR, 2118m Total distance.

Wow! PRs everywhere. Back on track, and will slowly incorporate more 3S as The Open phases out. Definitely a major bad idea to dump the Full 3S Rx into the same week as the first Open WOD. I hadn't really thought about it to be honest, until that little touch of Rhabdo visited me on Tues/Wed. Oops!
Ray
on Saturday, March 03, 2012 at 01:10 pm
O.T. Ingram
I hate when that happens. When I'm working night shift and forget gym clothes, I head over to a secluded school recess playground that has a lot of gymnastics (parallel bars/pull up bars, etc) and do a WOD in my uniform and duty gear (30#+). Plus, I'm getting paid to work out ... it's allowed per our FOP contract :)


I did the S&C at home since I had the kids and my wife was at a baby shower. I don't have a pullup bar, but I do have a 10' rope attached to my deck. I subbed seated (using arms only) climbs for the 5 PUs. I got 6 rounds + 9 air squats. Not totally pathetic. I definitely felt it. I did some hand stand progression work and some heavy sand bag work afterward to get ready for log PT for SWAT school in April. (sorry not allowed to mention what school I'm attending).
Ray
on Saturday, March 03, 2012 at 01:13 pm
I just realized that makes me sound like I think have secret squirrel status, but it's nothing high speed. Just a local agency's basic SRT/SWAT school. Nothing to write home about.
MW
on Saturday, March 03, 2012 at 03:28 pm
17 RDS.
StacyF
on Saturday, March 03, 2012 at 03:54 pm
Shoes
As a girl, I think I'm authorized to have lots of shoes. I use Inov8s in the gym/coaching and in short runs under 4 miles because I do not like the feedback from the road or the heat in the summer. I have Saucony Kinvara 2 that I use for long races. They have a 4mm drop from heel to toe and more cushion for less road feedback. I also like the Saucony racers. I have a pair of Newton racers and I really don't like them because the lugs on the bottom stick out too far. Brooks has a new shoe that is a revisit of the Racer Ts which are a flat to minimum drop shoe with extra cushion on the bottom but I don't remember what it is called now. I'm partial to Saucony right now. Go to a good reputable shoe store and try on shoes with no to minimum drop. The store should let you go outside and run a couple 400s to get a good feel of how much feedback you can tolerate. If they don't, find a new store.
Aaron G
on Saturday, March 03, 2012 at 05:13 pm
12 rds + 5 pullups + 10 pushups...nice little cooldown from bike ride today....loving the CFE training!!!
Jake Fisher
on Saturday, March 03, 2012 at 05:36 pm
Swim Results (Today)
No S&C WOD, choose to sleep-in instead.

3S/SWIM 1000m @ 1500 TT pace - 14:13
>> I don't know if this is a PR or not, I couldn't find a time in my notebook going back almost a year. Based off my 500m, 800m & 1500m times, it looks to be a PR. Would have definitely crushed this time if I wasn't in a 25m pool.
Jake Fisher
on Saturday, March 03, 2012 at 05:37 pm
Swim Results (Today)
No S&C WOD, choose to sleep-in instead.

3S/SWIM 1000m @ 1500 TT pace - 14:13
>> I don't know if this is a PR or not, I couldn't find a time in my notebook going back almost a year. Based off my 500m, 800m & 1500m times, it looks to be a PR. Would have definitely crushed this time if I wasn't in a 25m pool.
Keevin
on Sunday, March 04, 2012 at 05:20 pm
Exactly what I needed. Feeling sick this weekend with two little ones with a cold too. Helped me get going and get the junk out. Not my best numbers but was very fatigued from lack of sleep.

9 rounds + 3 pull-ups
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